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  6. Chinese broccoli vs. Wild rice raw

Chinese broccoli vs. Wild rice raw — In-Depth Nutrition Comparison

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What are the differences between chinese broccoli and wild rice raw?

  • Chinese broccoli is higher in vitamin K, vitamin A, and vitamin C; however, wild rice raw is richer in phosphorus, copper, zinc, manganese, vitamin B3, magnesium, and vitamin B6.
  • Chinese broccoli's daily need coverage for vitamin K is 69% more.
  • Chinese broccoli has a lower glycemic index (32) than wild rice raw (57).

We used Broccoli, chinese, cooked and Wild rice, raw types in this article.

Infographic

Chinese broccoli vs Wild rice raw infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +376.2%
Contains more MagnesiumMagnesium +883.3%
Contains more PotassiumPotassium +63.6%
Contains more IronIron +250%
Contains more CopperCopper +759%
Contains more ZincZinc +1428.2%
Contains more PhosphorusPhosphorus +956.1%
Contains more ManganeseManganese +403.4%
Contains more SeleniumSelenium +115.4%
~equal in Sodium ~7mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +8100%
Contains more Vitamin KVitamin K +4363.2%
Contains more Vitamin EVitamin E +70.8%
Contains more Vitamin B1Vitamin B1 +21.1%
Contains more Vitamin B2Vitamin B2 +79.5%
Contains more Vitamin B3Vitamin B3 +1440.7%
Contains more Vitamin B5Vitamin B5 +575.5%
Contains more Vitamin B6Vitamin B6 +458.6%
Contains more CholineCholine +38.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~95µg

All nutrients comparison - raw data values

Nutrient Chinese broccoli Wild rice raw DV% diff.
Vitamin K 84.8µg 1.9µg 69%
Phosphorus 41mg 433mg 56%
Copper 0.061mg 0.524mg 51%
Zinc 0.39mg 5.96mg 51%
Manganese 0.264mg 1.329mg 46%
Vitamin B3 0.437mg 6.733mg 39%
Magnesium 18mg 177mg 38%
Vitamin C 28.2mg 0mg 31%
Protein 1.14g 14.73g 27%
Vitamin B6 0.07mg 0.391mg 25%
Carbs 3.81g 74.9g 24%
Vitamin B5 0.159mg 1.074mg 18%
Iron 0.56mg 1.96mg 18%
Calories 22kcal 357kcal 17%
Fiber 2.5g 6.2g 15%
Vitamin B2 0.146mg 0.262mg 9%
Vitamin A 82µg 1µg 9%
Calcium 100mg 21mg 8%
Potassium 261mg 427mg 5%
Selenium 1.3µg 2.8µg 3%
Choline 25.3mg 35mg 2%
Polyunsaturated fat 0.33g 0.676g 2%
Vitamin B1 0.095mg 0.115mg 2%
Vitamin E 0.48mg 0.82mg 2%
Folate 99µg 95µg 1%
Fats 0.72g 1.08g 1%
Net carbs 1.31g 68.7g N/A
Sugar 0.84g 2.5g N/A
Sodium 7mg 7mg 0%
Saturated fat 0.11g 0.156g 0%
Monounsaturated fat 0.05g 0.159g 0%
Tryptophan 0.179mg 0%
Threonine 0.469mg 0%
Isoleucine 0.618mg 0%
Leucine 1.018mg 0%
Lysine 0.629mg 0%
Methionine 0.438mg 0%
Phenylalanine 0.721mg 0%
Valine 0.858mg 0%
Histidine 0.384mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more WaterWater +1105.4%
Contains more ProteinProtein +1192.1%
Contains more FatsFats +50%
Contains more CarbsCarbs +1865.9%
Contains more OtherOther +93.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains less Sat. FatSaturated fat -29.5%
Contains more Mono. FatMonounsaturated fat +218%
Contains more Poly. FatPolyunsaturated fat +104.8%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/nutrients
  2. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.