White Rice vs. Broccoli
Nutrition comparison of Cooked White 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
white rice
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and broccoli:
- Broccoli has signficantly less carbohydrates than white rice.
- Broccoli is a great source of Vitamin K, calcium and dietary fiber.
- Broccoli is an excellent source of Vitamin C and potassium.
- White rice has more thiamin and niacin, however, broccoli contains more riboflavin and Vitamin B6.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White rice is high in calories and broccoli has 74% less calories than white rice - white rice has 130 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, white rice is lighter in protein, much heavier in carbs and lighter in fat compared to broccoli per calorie. White rice has a macronutrient ratio of 8:91:2 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Broccoli | |
|---|---|---|
| Protein | 8% | 28% |
| Carbohydrates | 91% | 65% |
| Fat | 2% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli has signficantly less carbohydrates than white rice - white rice has 28.6g 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 767% more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
White rice has less sugar than broccoli - broccoli has 1.7g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
White rice and broccoli contain similar amounts of protein - white rice has 2.4g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Both white rice and broccoli are low in saturated fat - white rice has 0.06g 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 white rice - broccoli has 89.2mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Broccoli has more Vitamin A than white rice - broccoli has 31ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Broccoli has more Vitamin E than white rice - broccoli has 0.78mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Broccoli is a great source of Vitamin K and it has more Vitamin K than white rice - broccoli has 101.6ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White rice has more thiamin and niacin, however, broccoli contains more riboflavin and Vitamin B6. Both white rice and broccoli contain significant amounts of pantothenic acid and folate.
| White Rice | Broccoli | |
|---|---|---|
| Thiamin | 0.167 MG | 0.071 MG |
| Riboflavin | 0.016 MG | 0.117 MG |
| Niacin | 1.835 MG | 0.639 MG |
| Pantothenic acid | 0.411 MG | 0.573 MG |
| Vitamin B6 | 0.05 MG | 0.175 MG |
| Folate | 58 UG | 63 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 14 times more calcium than white rice - white rice has 3mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
White rice has 104% more iron than broccoli - white rice has 1.5mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 990% more potassium than white rice - white rice has 29mg of potassium per 100 grams and broccoli has 316mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, broccoli has more alpha linoleic acid (ALA) than white rice per 100 grams.
| White Rice | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.0215 G |
| Total | 0.01 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, both white rice and broccoli contain small amounts of linoleic acid.
| White Rice | Broccoli | |
|---|---|---|
| linoleic acid | 0.046 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.046 G | 0.055 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: White Rice (Rice, white, medium-grain, enriched, cooked) and Broccoli (Broccoli, raw) .
Cooked White Rice g
()
|
Daily Values (%) |
Broccoli g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does white rice or broccoli contain more calories in 100 grams?White rice is high in calories and broccoli has 70% less calories than white rice - white rice has 130 calories in 100g and broccoli has 34 calories.
Does white rice or broccoli have more carbohydrates?
By weight, broccoli has signficantly fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does white rice or broccoli contain more potassium?
Broccoli is a rich source of potassium and it has 990% more potassium than white rice - white rice has 29mg of potassium in 100 grams and broccoli has 316mg of potassium.