Rice vs. Broccoli — In-Depth Nutrition Comparison
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A recap on differences between rice and broccoli
- Rice has more manganese, selenium, and vitamin B1; however, broccoli is higher in vitamin C, vitamin K, vitamin A, fiber, potassium, vitamin B2, and vitamin B6.
- Broccoli covers your daily vitamin C needs 99% more than rice.
- Broccoli contains 3 times less selenium than rice. Rice contains 7.5µg of selenium, while broccoli contains 2.5µg.
- The glycemic index of rice is higher.
Food varieties used in this article are Rice, white, long-grain, regular, enriched, cooked and Broccoli, raw.
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 IronIron | +64.4% |
| Contains more CopperCopper | +40.8% |
| Contains more ZincZinc | +19.5% |
| Contains less SodiumSodium | -97% |
| Contains more ManganeseManganese | +124.8% |
| Contains more SeleniumSelenium | +200% |
| Contains more MagnesiumMagnesium | +75% |
| Contains more CalciumCalcium | +370% |
| Contains more PotassiumPotassium | +802.9% |
| Contains more PhosphorusPhosphorus | +53.5% |
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 | +129.6% |
| Contains more Vitamin B3Vitamin B3 | +131% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1850% |
| Contains more Vitamin B2Vitamin B2 | +800% |
| Contains more Vitamin B5Vitamin B5 | +46.9% |
| Contains more Vitamin B6Vitamin B6 | +88.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +790.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 0mg | 89.2mg | 99% |
| Vitamin K | 0µg | 101.6µg | 85% |
| Manganese | 0.472mg | 0.21mg | 11% |
| Selenium | 7.5µg | 2.5µg | 9% |
| Fiber | 0.4g | 2.6g | 9% |
| Vitamin B1 | 0.163mg | 0.071mg | 8% |
| Vitamin B2 | 0.013mg | 0.117mg | 8% |
| Potassium | 35mg | 316mg | 8% |
| Carbs | 28.17g | 6.64g | 7% |
| Vitamin B6 | 0.093mg | 0.175mg | 6% |
| Iron | 1.2mg | 0.73mg | 6% |
| Vitamin E | 0.04mg | 0.78mg | 5% |
| Vitamin B3 | 1.476mg | 0.639mg | 5% |
| Calories | 130kcal | 34kcal | 5% |
| Vitamin B5 | 0.39mg | 0.573mg | 4% |
| Calcium | 10mg | 47mg | 4% |
| Phosphorus | 43mg | 66mg | 3% |
| Choline | 2.1mg | 18.7mg | 3% |
| Vitamin A | 0µg | 31µg | 3% |
| Copper | 0.069mg | 0.049mg | 2% |
| Magnesium | 12mg | 21mg | 2% |
| Sodium | 1mg | 33mg | 1% |
| Folate | 58µg | 63µg | 1% |
| Fructose | 0.68g | 1% | |
| Zinc | 0.49mg | 0.41mg | 1% |
| Protein | 2.69g | 2.82g | 0% |
| Fats | 0.28g | 0.37g | 0% |
| Net carbs | 27.77g | 4.04g | N/A |
| Sugar | 0.05g | 1.7g | N/A |
| Saturated fat | 0.077g | 0.039g | 0% |
| Monounsaturated fat | 0.088g | 0.011g | 0% |
| Polyunsaturated fat | 0.076g | 0.038g | 0% |
| Tryptophan | 0.031mg | 0.033mg | 0% |
| Threonine | 0.096mg | 0.088mg | 0% |
| Isoleucine | 0.116mg | 0.079mg | 0% |
| Leucine | 0.222mg | 0.129mg | 0% |
| Lysine | 0.097mg | 0.135mg | 0% |
| Methionine | 0.063mg | 0.038mg | 0% |
| Phenylalanine | 0.144mg | 0.117mg | 0% |
| Valine | 0.164mg | 0.125mg | 0% |
| Histidine | 0.063mg | 0.059mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +324.2% |
| Contains more FatsFats | +32.1% |
| Contains more WaterWater | +30.5% |
| Contains more OtherOther | +107.1% |
~equal in
Protein
~2.82g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +700% |
| Contains more Poly. FatPolyunsaturated fat | +100% |
| Contains less Sat. FatSaturated fat | -49.4% |
