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  6. Wild rice raw vs. Chinese broccoli

Wild rice raw vs. Chinese broccoli — In-Depth Nutrition Comparison

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What are the differences between wild rice raw and chinese broccoli?

  • Wild rice raw is higher in phosphorus, copper, zinc, manganese, vitamin B3, magnesium, and vitamin B6; however, chinese broccoli is richer in vitamin K, vitamin A, and vitamin C.
  • Chinese broccoli's daily need coverage for vitamin K is 69% more.
  • Chinese broccoli contains 15 times less vitamin B3 than wild rice raw. Wild rice raw contains 6.733mg of vitamin B3, while chinese broccoli contains 0.437mg.
  • Chinese broccoli has a lower glycemic index (32) than wild rice raw (57).

We used Wild rice, raw and Broccoli, chinese, cooked types in this article.

Infographic

Wild rice raw vs Chinese broccoli infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains more MagnesiumMagnesium +883.3%
Contains more PotassiumPotassium +63.6%
Contains more IronIron +250%
Contains more CopperCopper +759%
Contains more ZincZinc +1428.2%
Contains more PhosphorusPhosphorus +956.1%
Contains more ManganeseManganese +403.4%
Contains more SeleniumSelenium +115.4%
Contains more CalciumCalcium +376.2%
~equal in Sodium ~7mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin EVitamin E +70.8%
Contains more Vitamin B1Vitamin B1 +21.1%
Contains more Vitamin B2Vitamin B2 +79.5%
Contains more Vitamin B3Vitamin B3 +1440.7%
Contains more Vitamin B5Vitamin B5 +575.5%
Contains more Vitamin B6Vitamin B6 +458.6%
Contains more CholineCholine +38.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +8100%
Contains more Vitamin KVitamin K +4363.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~99µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Chinese broccoli DV% diff.
Vitamin K 1.9µg 84.8µg 69%
Phosphorus 433mg 41mg 56%
Copper 0.524mg 0.061mg 51%
Zinc 5.96mg 0.39mg 51%
Manganese 1.329mg 0.264mg 46%
Vitamin B3 6.733mg 0.437mg 39%
Magnesium 177mg 18mg 38%
Vitamin C 0mg 28.2mg 31%
Protein 14.73g 1.14g 27%
Vitamin B6 0.391mg 0.07mg 25%
Carbs 74.9g 3.81g 24%
Vitamin B5 1.074mg 0.159mg 18%
Iron 1.96mg 0.56mg 18%
Calories 357kcal 22kcal 17%
Fiber 6.2g 2.5g 15%
Vitamin B2 0.262mg 0.146mg 9%
Vitamin A 1µg 82µg 9%
Calcium 21mg 100mg 8%
Potassium 427mg 261mg 5%
Selenium 2.8µg 1.3µg 3%
Choline 35mg 25.3mg 2%
Polyunsaturated fat 0.676g 0.33g 2%
Vitamin B1 0.115mg 0.095mg 2%
Vitamin E 0.82mg 0.48mg 2%
Folate 95µg 99µg 1%
Fats 1.08g 0.72g 1%
Net carbs 68.7g 1.31g N/A
Sugar 2.5g 0.84g N/A
Sodium 7mg 7mg 0%
Saturated fat 0.156g 0.11g 0%
Monounsaturated fat 0.159g 0.05g 0%
Tryptophan 0.179mg 0%
Threonine 0.469mg 0%
Isoleucine 0.618mg 0%
Leucine 1.018mg 0%
Lysine 0.629mg 0%
Methionine 0.438mg 0%
Phenylalanine 0.721mg 0%
Valine 0.858mg 0%
Histidine 0.384mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +1192.1%
Contains more FatsFats +50%
Contains more CarbsCarbs +1865.9%
Contains more OtherOther +93.7%
Contains more WaterWater +1105.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains more Mono. FatMonounsaturated fat +218%
Contains more Poly. FatPolyunsaturated fat +104.8%
Contains less Sat. FatSaturated fat -29.5%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/nutrients
  2. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.