Rice vs. Chinese broccoli — In-Depth Nutrition Comparison
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The main differences between rice and chinese broccoli
- Rice is richer in selenium, manganese, and iron, yet chinese broccoli is richer in vitamin K, vitamin A, vitamin C, folate, vitamin B2, calcium, and fiber.
- Daily need coverage for vitamin K for chinese broccoli is 71% higher.
- Rice contains 6 times more selenium than chinese broccoli. Rice contains 7.5µg of selenium, while chinese broccoli contains 1.3µg.
- Chinese broccoli has a lower glycemic index than rice.
Food types used in this article are Rice, white, long-grain, regular, enriched, cooked and Broccoli, chinese, cooked.
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 | +114.3% |
| Contains more CopperCopper | +13.1% |
| Contains more ZincZinc | +25.6% |
| Contains less SodiumSodium | -85.7% |
| Contains more ManganeseManganese | +78.8% |
| Contains more SeleniumSelenium | +476.9% |
| Contains more MagnesiumMagnesium | +50% |
| Contains more CalciumCalcium | +900% |
| Contains more PotassiumPotassium | +645.7% |
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 | +71.6% |
| Contains more Vitamin B3Vitamin B3 | +237.8% |
| Contains more Vitamin B5Vitamin B5 | +145.3% |
| Contains more Vitamin B6Vitamin B6 | +32.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1100% |
| Contains more Vitamin B2Vitamin B2 | +1023.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +70.7% |
| Contains more CholineCholine | +1104.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0µg | 84.8µg | 71% |
| Vitamin C | 0mg | 28.2mg | 31% |
| Selenium | 7.5µg | 1.3µg | 11% |
| Folate | 58µg | 99µg | 10% |
| Vitamin B2 | 0.013mg | 0.146mg | 10% |
| Vitamin A | 0µg | 82µg | 9% |
| Calcium | 10mg | 100mg | 9% |
| Manganese | 0.472mg | 0.264mg | 9% |
| Carbs | 28.17g | 3.81g | 8% |
| Iron | 1.2mg | 0.56mg | 8% |
| Fiber | 0.4g | 2.5g | 8% |
| Potassium | 35mg | 261mg | 7% |
| Vitamin B1 | 0.163mg | 0.095mg | 6% |
| Vitamin B3 | 1.476mg | 0.437mg | 6% |
| Vitamin B5 | 0.39mg | 0.159mg | 5% |
| Calories | 130kcal | 22kcal | 5% |
| Choline | 2.1mg | 25.3mg | 4% |
| Protein | 2.69g | 1.14g | 3% |
| Vitamin E | 0.04mg | 0.48mg | 3% |
| Polyunsaturated fat | 0.076g | 0.33g | 2% |
| Vitamin B6 | 0.093mg | 0.07mg | 2% |
| Zinc | 0.49mg | 0.39mg | 1% |
| Copper | 0.069mg | 0.061mg | 1% |
| Magnesium | 12mg | 18mg | 1% |
| Fats | 0.28g | 0.72g | 1% |
| Net carbs | 27.77g | 1.31g | N/A |
| Sugar | 0.05g | 0.84g | N/A |
| Phosphorus | 43mg | 41mg | 0% |
| Sodium | 1mg | 7mg | 0% |
| Saturated fat | 0.077g | 0.11g | 0% |
| Monounsaturated fat | 0.088g | 0.05g | 0% |
| Tryptophan | 0.031mg | 0% | |
| Threonine | 0.096mg | 0% | |
| Isoleucine | 0.116mg | 0% | |
| Leucine | 0.222mg | 0% | |
| Lysine | 0.097mg | 0% | |
| Methionine | 0.063mg | 0% | |
| Phenylalanine | 0.144mg | 0% | |
| Valine | 0.164mg | 0% | |
| Histidine | 0.063mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.69 g
Fats:
0.28 g
Carbs:
28.17 g
Water:
68.44 g
Other:
0.42 g
Protein:
1.14 g
Fats:
0.72 g
Carbs:
3.81 g
Water:
93.54 g
Other:
0.79 g
| Contains more ProteinProtein | +136% |
| Contains more CarbsCarbs | +639.4% |
| Contains more FatsFats | +157.1% |
| Contains more WaterWater | +36.7% |
| Contains more OtherOther | +88.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.077 g
Monounsaturated fat:
Mono. Fat
0.088 g
Polyunsaturated fat:
Poly. Fat
0.076 g
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 | -30% |
| Contains more Mono. FatMonounsaturated fat | +76% |
| Contains more Poly. FatPolyunsaturated fat | +334.2% |
