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

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What are the main differences between brown rice and chinese broccoli?

Brown rice is richer in manganese, vitamin B3, phosphorus, selenium, and vitamin B1, while chinese broccoli is higher in vitamin K, vitamin A, vitamin C, folate, and calcium.
Chinese broccoli's daily need coverage for vitamin K is 71% higher.
Chinese broccoli has 6 times less vitamin B3 than brown rice. Brown rice has 2.561mg of vitamin B3, while chinese broccoli has 0.437mg.
Brown rice has a higher glycemic index (66) than chinese broccoli (32).

We used Rice, brown, long-grain, cooked and Broccoli, chinese, cooked types in this comparison.

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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.

Brown rice

Chinese broccoli

Contains more MagnesiumMagnesium	+116.7%
Contains more CopperCopper	+73.8%
Contains more ZincZinc	+82.1%
Contains more PhosphorusPhosphorus	+151.2%
Contains less SodiumSodium	-42.9%
Contains more ManganeseManganese	+268.9%
Contains more SeleniumSelenium	+346.2%

Contains more CalciumCalcium	+3233.3%
Contains more PotassiumPotassium	+203.5%

~equal in Iron ~0.56mg

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.

Brown rice

Chinese broccoli

Contains more Vitamin B1Vitamin B1	+87.4%
Contains more Vitamin B3Vitamin B3	+486%
Contains more Vitamin B5Vitamin B5	+139%
Contains more Vitamin B6Vitamin B6	+75.7%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+182.4%
Contains more Vitamin B2Vitamin B2	+111.6%
Contains more Vitamin KVitamin K	+42300%
Contains more FolateFolate	+1000%
Contains more CholineCholine	+175%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	0.2µg	84.8µg	71%
Vitamin C	0mg	28.2mg	31%
Manganese	0.974mg	0.264mg	31%
Folate	9µg	99µg	23%
Vitamin B3	2.561mg	0.437mg	13%
Starch	24.79g		10%
Calcium	3mg	100mg	10%
Vitamin A	0µg	82µg	9%
Phosphorus	103mg	41mg	9%
Selenium	5.8µg	1.3µg	8%
Vitamin B1	0.178mg	0.095mg	7%
Carbs	25.58g	3.81g	7%
Vitamin B2	0.069mg	0.146mg	6%
Calories	123kcal	22kcal	5%
Potassium	86mg	261mg	5%
Copper	0.106mg	0.061mg	5%
Magnesium	39mg	18mg	5%
Fiber	1.6g	2.5g	4%
Vitamin B6	0.123mg	0.07mg	4%
Vitamin B5	0.38mg	0.159mg	4%
Zinc	0.71mg	0.39mg	3%
Choline	9.2mg	25.3mg	3%
Protein	2.74g	1.14g	3%
Vitamin E	0.17mg	0.48mg	2%
Saturated fat	0.26g	0.11g	1%
Monounsaturated fat	0.369g	0.05g	1%
Fats	0.97g	0.72g	0%
Net carbs	23.98g	1.31g	N/A
Iron	0.56mg	0.56mg	0%
Sugar	0.24g	0.84g	N/A
Sodium	4mg	7mg	0%
Polyunsaturated fat	0.366g	0.33g	0%
Tryptophan	0.033mg		0%
Threonine	0.095mg		0%
Isoleucine	0.109mg		0%
Leucine	0.214mg		0%
Lysine	0.099mg		0%
Methionine	0.058mg		0%
Phenylalanine	0.133mg		0%
Valine	0.151mg		0%
Histidine	0.066mg		0%
Omega-3 - ALA	0.011g		N/A
Omega-6 - Linoleic acid	0.355g		N/A