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  6. Glutinous rice vs. Chinese broccoli

Glutinous rice vs. Chinese broccoli — In-Depth Nutrition Comparison

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The main differences between glutinous rice and chinese broccoli

  • Glutinous rice is richer in selenium, yet chinese broccoli is richer in vitamin K, vitamin A, vitamin C, folate, vitamin B2, calcium, potassium, vitamin B1, and fiber.
  • Daily need coverage for vitamin K for chinese broccoli is 71% higher.
  • Glutinous rice contains 4 times more selenium than chinese broccoli. Glutinous rice contains 5.6µg of selenium, while chinese broccoli contains 1.3µg.
  • Chinese broccoli has a lower glycemic index than glutinous rice.

Food types used in this article are Rice, white, glutinous, unenriched, cooked and Broccoli, chinese, cooked.

Infographic

Glutinous rice vs Chinese broccoli 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 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
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%
Contains less SodiumSodium -28.6%
Contains more SeleniumSelenium +330.8%
Contains more MagnesiumMagnesium +260%
Contains more CalciumCalcium +4900%
Contains more PotassiumPotassium +2510%
Contains more IronIron +300%
Contains more CopperCopper +24.5%
Contains more PhosphorusPhosphorus +412.5%
~equal in Zinc ~0.39mg
~equal in Manganese ~0.264mg

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 0% 0% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
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%
Contains more Vitamin B5Vitamin B5 +35.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1100%
Contains more Vitamin B1Vitamin B1 +375%
Contains more Vitamin B2Vitamin B2 +1023.1%
Contains more Vitamin B3Vitamin B3 +50.7%
Contains more Vitamin B6Vitamin B6 +169.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +9800%
Contains more CholineCholine +1104.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Glutinous rice Chinese broccoli DV% diff.
Vitamin K 0µg 84.8µg 71%
Vitamin C 0mg 28.2mg 31%
Folate 1µg 99µg 25%
Calcium 2mg 100mg 10%
Vitamin B2 0.013mg 0.146mg 10%
Vitamin A 0µg 82µg 9%
Selenium 5.6µg 1.3µg 8%
Potassium 10mg 261mg 7%
Vitamin B1 0.02mg 0.095mg 6%
Carbs 21.09g 3.81g 6%
Fiber 1g 2.5g 6%
Phosphorus 8mg 41mg 5%
Iron 0.14mg 0.56mg 5%
Choline 2.1mg 25.3mg 4%
Calories 97kcal 22kcal 4%
Vitamin E 0.04mg 0.48mg 3%
Vitamin B6 0.026mg 0.07mg 3%
Magnesium 5mg 18mg 3%
Polyunsaturated fat 0.069g 0.33g 2%
Protein 2.02g 1.14g 2%
Fats 0.19g 0.72g 1%
Copper 0.049mg 0.061mg 1%
Vitamin B3 0.29mg 0.437mg 1%
Vitamin B5 0.215mg 0.159mg 1%
Net carbs 20.09g 1.31g N/A
Sugar 0.05g 0.84g N/A
Zinc 0.41mg 0.39mg 0%
Sodium 5mg 7mg 0%
Manganese 0.262mg 0.264mg 0%
Saturated fat 0.039g 0.11g 0%
Monounsaturated fat 0.07g 0.05g 0%
Tryptophan 0.023mg 0%
Threonine 0.072mg 0%
Isoleucine 0.087mg 0%
Leucine 0.167mg 0%
Lysine 0.073mg 0%
Methionine 0.047mg 0%
Phenylalanine 0.108mg 0%
Valine 0.123mg 0%
Histidine 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +77.2%
Contains more CarbsCarbs +453.5%
Contains more FatsFats +278.9%
Contains more WaterWater +22.1%
Contains more OtherOther +1028.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains less Sat. FatSaturated fat -64.5%
Contains more Mono. FatMonounsaturated fat +40%
Contains more Poly. FatPolyunsaturated fat +378.3%

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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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/nutrients
  2. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.