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.
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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% |
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
13%
59%
Minerals Daily Need Coverage Score
32%
19%
Comparison summary
Which food is lower in Sugar?
Brown rice is lower in Sugar (difference - 1.46g)
Which food contains less Sodium?
Brown rice contains less Sodium (difference - 29mg)
Which food is lower in Saturated fat?
Broccoli is lower in Saturated fat (difference - 0.221g)
Which food is lower in glycemic index?
Broccoli is lower in glycemic index (difference - 34)
Which food is cheaper?
Broccoli is cheaper (difference - $1.6)
Which food is richer in vitamins?
Broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.