Brown Rice vs. Broccoli

Nutrition comparison of Cooked Brown Rice and Broccoli


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cooked brown rice versus broccoli (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in brown rice and broccoli:

  • Broccoli has 74% less carbohydrates than brown rice.
  • Broccoli is a great source of Vitamin K, calcium and dietary fiber.
  • Broccoli is an excellent source of Vitamin C and potassium.
  • Brown rice has more thiamin and niacin, however, broccoli contains more folate.
Detailed nutritional comparison of brown rice and broccoli is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.


Image of Brown Rice src
Image of Broccoli src

Calories and Carbs

calories

Brown rice is high in calories and broccoli has 72% less calories than brown rice - brown rice has 123 calories per 100 grams and broccoli has 34 calories.

For macronutrient ratios, brown rice is lighter in protein, heavier in carbs and similar to broccoli for fat. Brown rice has a macronutrient ratio of 9:84:7 and for broccoli, 27:64:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Brown Rice Broccoli
Protein 9% 27%
Carbohydrates 84% 64%
Fat 7% 9%
Alcohol ~ ~

carbohydrates

Broccoli has 74% less carbohydrates than brown rice - brown rice has 25.6g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.

dietary fiber

Broccoli is a great source of dietary fiber and it has 63% more dietary fiber than brown rice - brown rice has 1.6g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.

sugar

Brown rice and broccoli contain similar amounts of sugar - brown rice has 0.24g of sugar per 100 grams and broccoli has 1.7g of sugar.



Protein

protein

Brown rice and broccoli contain similar amounts of protein - brown rice has 2.7g of protein per 100 grams and broccoli has 2.8g of protein.

Fat

saturated fat

Both brown rice and broccoli are low in saturated fat - brown rice has 0.26g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.

Vitamins

Vitamin C

Broccoli is an excellent source of Vitamin C and it has more Vitamin C than brown rice - broccoli has 89.2mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.

Vitamin A

Broccoli has more Vitamin A than brown rice - broccoli has 31ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.

Vitamin E

Brown rice and broccoli contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.

Vitamin K

Broccoli is a great source of Vitamin K and it has 507 times more Vitamin K than brown rice - brown rice has 0.2ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.

The B Vitamins

Brown rice has more thiamin and niacin, however, broccoli contains more folate. Both brown rice and broccoli contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.

Brown Rice Broccoli
Thiamin 0.178 MG 0.071 MG
Riboflavin 0.069 MG 0.117 MG
Niacin 2.561 MG 0.639 MG
Pantothenic acid 0.38 MG 0.573 MG
Vitamin B6 0.123 MG 0.175 MG
Folate 9 UG 63 UG

Minerals

calcium

Broccoli is a great source of calcium and it has 14 times more calcium than brown rice - brown rice has 3mg of calcium per 100 grams and broccoli has 47mg of calcium.

iron

Brown rice and broccoli contain similar amounts of iron - brown rice has 0.56mg of iron per 100 grams and broccoli has 0.73mg of iron.

potassium

Broccoli is an excellent source of potassium and it has 267% more potassium than brown rice - brown rice has 86mg of potassium per 100 grams and broccoli has 316mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both brown rice and broccoli contain significant amounts of alpha linoleic acid (ALA).

Brown Rice Broccoli
alpha linoleic acid 0.011 G 0.0215 G
Total 0.011 G 0.0215 G

omega 6s

Comparing omega-6 fatty acids, brown rice has more linoleic acid than broccoli per 100 grams.

Brown Rice Broccoli
other omega 6 0.004 G 0.006 G
linoleic acid 0.355 G 0.049 G
Total 0.359 G 0.055 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Brown Rice or Broccoli .

Note: The specific food items compared are: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Broccoli (Broccoli, raw) .

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