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.
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.
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, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Broccoli | |
|---|---|---|
| Protein | 9% | 28% |
| Carbohydrates | 84% | 65% |
| Fat | 7% | 7% |
| 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 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Broccoli (Broccoli, raw) .
Cooked Brown 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 brown rice or broccoli contain more calories in 100 grams?Brown rice is high in calories and broccoli has 70% less calories than brown rice - brown rice has 123 calories in 100g and broccoli has 34 calories.
Does brown rice or broccoli have more carbohydrates?
By weight, broccoli has 70% fewer carbohydrates than brown rice - brown rice has 25.6g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does brown rice or broccoli contain more potassium?
Broccoli is a rich source of potassium and it has 270% more potassium than brown rice - brown rice has 86mg of potassium in 100 grams and broccoli has 316mg of potassium.