Wild Rice vs. Broccoli
Nutrition comparison of Cooked Wild 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
wild rice
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wild rice and broccoli:
- Broccoli has 69% less carbohydrates than wild rice.
- Broccoli has more pantothenic acid and folate.
- Broccoli is a great source of Vitamin K, calcium and dietary fiber.
- Broccoli is an excellent source of Vitamin C and potassium.
USDA sources for nutritional information: Wild Rice (Wild rice, cooked) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Wild rice is high in calories and broccoli has 66% less calories than wild rice - wild rice has 101 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, wild rice is lighter in protein, heavier in carbs and lighter in fat compared to broccoli per calorie. Wild rice has a macronutrient ratio of 15:82:3 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wild Rice | Broccoli | |
|---|---|---|
| Protein | 15% | 28% |
| Carbohydrates | 82% | 65% |
| Fat | 3% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli has 69% less carbohydrates than wild rice - wild rice has 21.3g 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 44% more dietary fiber than wild rice - wild rice has 1.8g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Wild rice and broccoli contain similar amounts of sugar - wild rice has 0.73g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Wild rice and broccoli contain similar amounts of protein - wild rice has 4g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Both wild rice and broccoli are low in saturated fat - wild rice has 0.05g 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 wild rice - broccoli has 89.2mg of Vitamin C per 100 grams and wild rice does not contain significant amounts.
Vitamin A
Broccoli has more Vitamin A than wild rice - broccoli has 31ug of Vitamin A per 100 grams and wild rice does not contain significant amounts.
Vitamin E
Wild rice and broccoli contain similar amounts of Vitamin E - wild rice has 0.24mg 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 202 times more Vitamin K than wild rice - wild rice has 0.5ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
Broccoli has more pantothenic acid and folate. Both wild rice and broccoli contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Wild Rice | Broccoli | |
|---|---|---|
| Thiamin | 0.052 MG | 0.071 MG |
| Riboflavin | 0.087 MG | 0.117 MG |
| Niacin | 1.287 MG | 0.639 MG |
| Pantothenic acid | 0.154 MG | 0.573 MG |
| Vitamin B6 | 0.135 MG | 0.175 MG |
| Folate | 26 UG | 63 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 14 times more calcium than wild rice - wild rice has 3mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Wild rice and broccoli contain similar amounts of iron - wild rice has 0.6mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 213% more potassium than wild rice - wild rice has 101mg of potassium per 100 grams and broccoli has 316mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Wild Rice | Broccoli | |
|---|---|---|
| beta-carotene | 2 UG | 361 UG |
| lutein + zeaxanthin | 64 UG | 1403 UG |
| alpha-carotene | ~ | 25 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wild rice has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Wild Rice | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.095 G | 0.0215 G |
| Total | 0.095 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, wild rice has more linoleic acid than broccoli per 100 grams.
| Wild Rice | Broccoli | |
|---|---|---|
| linoleic acid | 0.119 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.119 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.
Cooked Wild 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 wild rice or broccoli contain more calories in 100 grams?Wild rice is high in calories and broccoli has 70% less calories than wild rice - wild rice has 101 calories in 100g and broccoli has 34 calories.
Does wild rice or broccoli have more carbohydrates?
By weight, broccoli has 70% fewer carbohydrates than wild rice - wild rice has 21.3g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does wild rice or broccoli contain more potassium?
Broccoli is a rich source of potassium and it has 210% more potassium than wild rice - wild rice has 101mg of potassium in 100 grams and broccoli has 316mg of potassium.