Brown rice vs. Broccoli — In-Depth Nutrition Comparison
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What are the differences between brown rice and broccoli?
- Brown rice is higher in manganese, vitamin B3, vitamin B1, copper, and selenium, yet broccoli is higher in vitamin C, vitamin K, folate, vitamin A, and potassium.
- Broccoli's daily need coverage for vitamin C is 99% more.
- Brown rice has 5 times more manganese than broccoli. While brown rice has 0.974mg of manganese, broccoli has only 0.21mg.
- The glycemic index of broccoli is lower.
We used Rice, brown, long-grain, cooked and Broccoli, raw types in this article.
Infographic
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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.
| Contains more MagnesiumMagnesium | +85.7% |
| Contains more CopperCopper | +116.3% |
| Contains more ZincZinc | +73.2% |
| Contains more PhosphorusPhosphorus | +56.1% |
| Contains less SodiumSodium | -87.9% |
| Contains more ManganeseManganese | +363.8% |
| Contains more SeleniumSelenium | +132% |
| Contains more CalciumCalcium | +1466.7% |
| Contains more PotassiumPotassium | +267.4% |
| Contains more IronIron | +30.4% |
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.
| Contains more Vitamin B1Vitamin B1 | +150.7% |
| Contains more Vitamin B3Vitamin B3 | +300.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +358.8% |
| Contains more Vitamin B2Vitamin B2 | +69.6% |
| Contains more Vitamin B5Vitamin B5 | +50.8% |
| Contains more Vitamin B6Vitamin B6 | +42.3% |
| Contains more Vitamin KVitamin K | +50700% |
| Contains more FolateFolate | +600% |
| Contains more CholineCholine | +103.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 0mg | 89.2mg | 99% |
| Vitamin K | 0.2µg | 101.6µg | 85% |
| Manganese | 0.974mg | 0.21mg | 33% |
| Folate | 9µg | 63µg | 14% |
| Vitamin B3 | 2.561mg | 0.639mg | 12% |
| Starch | 24.79g | 0g | 10% |
| Vitamin B1 | 0.178mg | 0.071mg | 9% |
| Potassium | 86mg | 316mg | 7% |
| Carbs | 25.58g | 6.64g | 6% |
| Selenium | 5.8µg | 2.5µg | 6% |
| Copper | 0.106mg | 0.049mg | 6% |
| Phosphorus | 103mg | 66mg | 5% |
| Calories | 123kcal | 34kcal | 4% |
| Vitamin E | 0.17mg | 0.78mg | 4% |
| Vitamin B6 | 0.123mg | 0.175mg | 4% |
| Vitamin B5 | 0.38mg | 0.573mg | 4% |
| Vitamin B2 | 0.069mg | 0.117mg | 4% |
| Fiber | 1.6g | 2.6g | 4% |
| Calcium | 3mg | 47mg | 4% |
| Magnesium | 39mg | 21mg | 4% |
| Vitamin A | 0µg | 31µg | 3% |
| Zinc | 0.71mg | 0.41mg | 3% |
| Choline | 9.2mg | 18.7mg | 2% |
| Polyunsaturated fat | 0.366g | 0.038g | 2% |
| Iron | 0.56mg | 0.73mg | 2% |
| Fructose | 0g | 0.68g | 1% |
| Sodium | 4mg | 33mg | 1% |
| Saturated fat | 0.26g | 0.039g | 1% |
| Monounsaturated fat | 0.369g | 0.011g | 1% |
| Fats | 0.97g | 0.37g | 1% |
| Protein | 2.74g | 2.82g | 0% |
| Net carbs | 23.98g | 4.04g | N/A |
| Sugar | 0.24g | 1.7g | N/A |
| Tryptophan | 0.033mg | 0.033mg | 0% |
| Threonine | 0.095mg | 0.088mg | 0% |
| Isoleucine | 0.109mg | 0.079mg | 0% |
| Leucine | 0.214mg | 0.129mg | 0% |
| Lysine | 0.099mg | 0.135mg | 0% |
| Methionine | 0.058mg | 0.038mg | 0% |
| Phenylalanine | 0.133mg | 0.117mg | 0% |
| Valine | 0.151mg | 0.125mg | 0% |
| Histidine | 0.066mg | 0.059mg | 0% |
| Omega-3 - ALA | 0.011g | N/A | |
| Omega-6 - Linoleic acid | 0.355g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
Protein:
2.82 g
Fats:
0.37 g
Carbs:
6.64 g
Water:
89.3 g
Other:
0.87 g
| Contains more FatsFats | +162.2% |
| Contains more CarbsCarbs | +285.2% |
| Contains more WaterWater | +27.1% |
| Contains more OtherOther | +97.7% |
~equal in
Protein
~2.82g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.369 g
Polyunsaturated fat:
Poly. Fat
0.366 g
Saturated fat:
Sat. Fat
0.039 g
Monounsaturated fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.038 g
| Contains more Mono. FatMonounsaturated fat | +3254.5% |
| Contains more Poly. FatPolyunsaturated fat | +863.2% |
| Contains less Sat. FatSaturated fat | -85% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
24.79 g
Sucrose:
0.24 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.1 g
Glucose:
0.49 g
Fructose:
0.68 g
Lactose:
0.21 g
Maltose:
0.21 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +140% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Galactose
~0g
