Side-by-Side Comparison

Broccoli (Raw) vs Brown Rice (Cooked)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Vibrant green fresh broccoli florets on clean stone background

vegetables

Broccoli (Raw)

34Calories

2.8Protein

2.6Fiber

89.2Vit C

View Details

Nutty cooked whole grain brown rice in minimalist stoneware dish

grains

Brown Rice (Cooked)

123Calories

2.7Protein

1.6Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-72%

Broccoli (Raw)

Broccoli (Raw) has fewer calories (energy) (34 kcal vs 123 kcal, 89 kcal less).

Higher Protein

+3%

Similar Concentration

Both provide similar protein (2.8 g vs 2.7 g).

Higher Dietary Fiber

+63%

Broccoli (Raw)

Broccoli (Raw) provides 2.6 g vs 1.6 g in Brown Rice (Cooked) (+1.0 g, +63%).

Higher Vitamin C

Broccoli (Raw)

Broccoli (Raw) provides 89.2 mg vs 0 mg in Brown Rice (Cooked) (+89.2 mg).

Comparing per 100 g standard edible portion.

Nutrient

Broccoli (Raw)100 g edible portion

Brown Rice (Cooked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Brown Rice (Cooked) higher

Broccoli (Raw)

34 kcal2% DV

Brown Rice (Cooked)

123 kcal6% DV

Brown Rice (Cooked) provides 123 kcal vs 34 kcal in Broccoli (Raw) (+89 kcal, +262%).

ProteinSimilar

Broccoli (Raw)

2.8 g6% DV

Brown Rice (Cooked)

2.7 g5% DV

Both Broccoli (Raw) and Brown Rice (Cooked) provide similar amounts of protein (2.8 g).

CarbohydratesBrown Rice (Cooked) higher

Broccoli (Raw)

6.6 g2% DV

Brown Rice (Cooked)

25.6 g9% DV

Brown Rice (Cooked) provides 25.6 g vs 6.6 g in Broccoli (Raw) (+18.9 g, +285%).

Dietary FiberBroccoli (Raw) higher

Broccoli (Raw)

2.6 g9% DV

Brown Rice (Cooked)

1.6 g6% DV

Broccoli (Raw) provides 2.6 g vs 1.6 g in Brown Rice (Cooked) (+1.0 g, +63%).

Total FatBrown Rice (Cooked) higher

Broccoli (Raw)

0.37 g

Brown Rice (Cooked)

0.97 g1% DV

Brown Rice (Cooked) provides 0.97 g vs 0.37 g in Broccoli (Raw) (+0.60 g, +162%).

Total SugarsBroccoli (Raw) higher

Broccoli (Raw)

1.7 g3% DV

Brown Rice (Cooked)

0.24 g

Broccoli (Raw) provides 1.7 g vs 0.24 g in Brown Rice (Cooked) (+1.5 g, +608%).

Vitamins12 nutrients

Vitamin CBroccoli (Raw) higher

Broccoli (Raw)

89.2 mg99% DV

Brown Rice (Cooked)

0 mg

Broccoli (Raw) has higher vitamin c (89.2 mg vs 0 mg).

Vitamin A (RAE)Broccoli (Raw) higher

Broccoli (Raw)

31 µg3% DV

Brown Rice (Cooked)

0 µg

Broccoli (Raw) has higher vitamin a (rae) (31 µg vs 0 µg).

Vitamin DSimilar

Broccoli (Raw)

0 µg

Brown Rice (Cooked)

0 µg

Both Broccoli (Raw) and Brown Rice (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EBroccoli (Raw) higher

Broccoli (Raw)

0.78 mg5% DV

Brown Rice (Cooked)

0.07 mg

Broccoli (Raw) provides 0.78 mg vs 0.07 mg in Brown Rice (Cooked) (+0.71 mg, +1014%).

Vitamin KBroccoli (Raw) higher

Broccoli (Raw)

102 µg85% DV

Brown Rice (Cooked)

0.6 µg1% DV

Broccoli (Raw) provides 102 µg vs 0.6 µg in Brown Rice (Cooked) (+101 µg, +16833%).

Folate (DFE)Broccoli (Raw) higher

Broccoli (Raw)

63 µg16% DV

Brown Rice (Cooked)

9.0 µg2% DV

Broccoli (Raw) provides 63 µg vs 9.0 µg in Brown Rice (Cooked) (+54 µg, +600%).

Thiamin (Vitamin B1)Brown Rice (Cooked) higher

Broccoli (Raw)

0.07 mg6% DV

Brown Rice (Cooked)

0.18 mg15% DV

Brown Rice (Cooked) provides slightly more thiamin (vitamin b1) (0.18 mg vs 0.07 mg).

Riboflavin (Vitamin B2)Similar

Broccoli (Raw)

0.12 mg9% DV

Brown Rice (Cooked)

0.07 mg5% DV

Both Broccoli (Raw) and Brown Rice (Cooked) provide similar amounts of riboflavin (vitamin b2) (0.12 mg).

Niacin (Vitamin B3)Brown Rice (Cooked) higher

Broccoli (Raw)

0.64 mg4% DV

Brown Rice (Cooked)

2.6 mg16% DV

Brown Rice (Cooked) provides 2.6 mg vs 0.64 mg in Broccoli (Raw) (+1.9 mg, +301%).

Pantothenic Acid (B5)Brown Rice (Cooked) higher

Broccoli (Raw)

0.57 mg11% DV

Brown Rice (Cooked)

0.73 mg14% DV

Brown Rice (Cooked) provides 0.73 mg vs 0.57 mg in Broccoli (Raw) (+0.15 mg, +27%).

Vitamin B6Similar

Broccoli (Raw)

0.18 mg10% DV

Brown Rice (Cooked)

0.15 mg9% DV

Both Broccoli (Raw) and Brown Rice (Cooked) provide similar amounts of vitamin b6 (0.18 mg).

Vitamin B12Similar

Broccoli (Raw)

0 µg

Brown Rice (Cooked)

0 µg

Both Broccoli (Raw) and Brown Rice (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumBroccoli (Raw) higher

Broccoli (Raw)

33.0 mg1% DV

Brown Rice (Cooked)

4.0 mg

Broccoli (Raw) provides 33.0 mg vs 4.0 mg in Brown Rice (Cooked) (+29.0 mg, +725%).

PotassiumBroccoli (Raw) higher

Broccoli (Raw)

316 mg7% DV

Brown Rice (Cooked)

86.0 mg2% DV

Broccoli (Raw) provides 316 mg vs 86.0 mg in Brown Rice (Cooked) (+230 mg, +267%).

CalciumBroccoli (Raw) higher

Broccoli (Raw)

47.0 mg4% DV

Brown Rice (Cooked)

10.0 mg1% DV

Broccoli (Raw) provides 47.0 mg vs 10.0 mg in Brown Rice (Cooked) (+37.0 mg, +370%).

IronBroccoli (Raw) higher

Broccoli (Raw)

0.73 mg4% DV

Brown Rice (Cooked)

0.56 mg3% DV

Broccoli (Raw) provides 0.73 mg vs 0.56 mg in Brown Rice (Cooked) (+0.17 mg, +30%).

MagnesiumBrown Rice (Cooked) higher

Broccoli (Raw)

21.0 mg5% DV

Brown Rice (Cooked)

44.0 mg10% DV

Brown Rice (Cooked) provides 44.0 mg vs 21.0 mg in Broccoli (Raw) (+23.0 mg, +110%).

PhosphorusBrown Rice (Cooked) higher

Broccoli (Raw)

66.0 mg5% DV

Brown Rice (Cooked)

103 mg8% DV

Brown Rice (Cooked) provides 103 mg vs 66.0 mg in Broccoli (Raw) (+37.0 mg, +56%).

ZincBrown Rice (Cooked) higher

Broccoli (Raw)

0.41 mg4% DV

Brown Rice (Cooked)

0.71 mg6% DV

Brown Rice (Cooked) provides 0.71 mg vs 0.41 mg in Broccoli (Raw) (+0.30 mg, +73%).

Lipids1 nutrients

Saturated FatBrown Rice (Cooked) higher

Broccoli (Raw)

0.04 g

Brown Rice (Cooked)

0.24 g1% DV

Brown Rice (Cooked) provides 0.24 g vs 0.04 g in Broccoli (Raw) (+0.20 g, +515%).

Nutrient

Broccoli (Raw)91 g (1 cup chopped florets (91 g))

Brown Rice (Cooked)195 g (1 cup cooked (195 g))

Macronutrients6 nutrients

Calories (Energy)Brown Rice (Cooked) higher

Broccoli (Raw)

31 kcal2% DV

Brown Rice (Cooked)

240 kcal12% DV

Brown Rice (Cooked) provides 240 kcal vs 31 kcal in Broccoli (Raw) (+209 kcal, +675%).

ProteinBrown Rice (Cooked) higher

Broccoli (Raw)

2.6 g5% DV

Brown Rice (Cooked)

5.3 g11% DV

Brown Rice (Cooked) provides 5.3 g vs 2.6 g in Broccoli (Raw) (+2.8 g, +108%).

CarbohydratesBrown Rice (Cooked) higher

Broccoli (Raw)

6.0 g2% DV

Brown Rice (Cooked)

49.9 g18% DV

Brown Rice (Cooked) provides 49.9 g vs 6.0 g in Broccoli (Raw) (+43.8 g, +726%).

Dietary FiberBrown Rice (Cooked) higher

Broccoli (Raw)

2.4 g8% DV

Brown Rice (Cooked)

3.1 g11% DV

Brown Rice (Cooked) provides 3.1 g vs 2.4 g in Broccoli (Raw) (+0.75 g, +32%).

Total FatBrown Rice (Cooked) higher

Broccoli (Raw)

0.34 g

Brown Rice (Cooked)

1.9 g2% DV

Brown Rice (Cooked) provides 1.9 g vs 0.34 g in Broccoli (Raw) (+1.6 g, +462%).

Total SugarsBroccoli (Raw) higher

Broccoli (Raw)

1.5 g3% DV

Brown Rice (Cooked)

0.47 g1% DV

Broccoli (Raw) provides 1.5 g vs 0.47 g in Brown Rice (Cooked) (+1.1 g, +231%).

Vitamins12 nutrients

Vitamin CBroccoli (Raw) higher

Broccoli (Raw)

81.2 mg90% DV

Brown Rice (Cooked)

0 mg

Broccoli (Raw) has higher vitamin c (81.2 mg vs 0 mg).

Vitamin A (RAE)Broccoli (Raw) higher

Broccoli (Raw)

28 µg3% DV

Brown Rice (Cooked)

0 µg

Broccoli (Raw) has higher vitamin a (rae) (28 µg vs 0 µg).

Vitamin DSimilar

Broccoli (Raw)

0 µg

Brown Rice (Cooked)

0 µg

Both Broccoli (Raw) and Brown Rice (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EBroccoli (Raw) higher

Broccoli (Raw)

0.71 mg5% DV

Brown Rice (Cooked)

0.14 mg1% DV

Broccoli (Raw) provides 0.71 mg vs 0.14 mg in Brown Rice (Cooked) (+0.57 mg, +420%).

Vitamin KBroccoli (Raw) higher

Broccoli (Raw)

92 µg77% DV

Brown Rice (Cooked)

1.2 µg1% DV

Broccoli (Raw) provides 92 µg vs 1.2 µg in Brown Rice (Cooked) (+91 µg, +7802%).

Folate (DFE)Broccoli (Raw) higher

Broccoli (Raw)

57 µg14% DV

Brown Rice (Cooked)

18 µg4% DV

Broccoli (Raw) provides 57 µg vs 18 µg in Brown Rice (Cooked) (+40 µg, +227%).

Thiamin (Vitamin B1)Brown Rice (Cooked) higher

Broccoli (Raw)

0.06 mg5% DV

Brown Rice (Cooked)

0.35 mg29% DV

Brown Rice (Cooked) provides 0.35 mg vs 0.06 mg in Broccoli (Raw) (+0.28 mg, +440%).

Riboflavin (Vitamin B2)Similar

Broccoli (Raw)

0.11 mg8% DV

Brown Rice (Cooked)

0.13 mg10% DV

Both Broccoli (Raw) and Brown Rice (Cooked) provide similar amounts of riboflavin (vitamin b2) (0.11 mg).

Niacin (Vitamin B3)Brown Rice (Cooked) higher

Broccoli (Raw)

0.58 mg4% DV

Brown Rice (Cooked)

5.0 mg31% DV

Brown Rice (Cooked) provides 5.0 mg vs 0.58 mg in Broccoli (Raw) (+4.4 mg, +759%).

Pantothenic Acid (B5)Brown Rice (Cooked) higher

Broccoli (Raw)

0.52 mg10% DV

Brown Rice (Cooked)

1.4 mg28% DV

Brown Rice (Cooked) provides 1.4 mg vs 0.52 mg in Broccoli (Raw) (+0.89 mg, +171%).

Vitamin B6Brown Rice (Cooked) higher

Broccoli (Raw)

0.16 mg9% DV

Brown Rice (Cooked)

0.29 mg17% DV

Brown Rice (Cooked) provides 0.29 mg vs 0.16 mg in Broccoli (Raw) (+0.13 mg, +82%).

Vitamin B12Similar

Broccoli (Raw)

0 µg

Brown Rice (Cooked)

0 µg

Both Broccoli (Raw) and Brown Rice (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumBroccoli (Raw) higher

Broccoli (Raw)

30.0 mg1% DV

Brown Rice (Cooked)

7.8 mg

Broccoli (Raw) provides 30.0 mg vs 7.8 mg in Brown Rice (Cooked) (+22.2 mg, +285%).

PotassiumBroccoli (Raw) higher

Broccoli (Raw)

288 mg6% DV

Brown Rice (Cooked)

168 mg4% DV

Broccoli (Raw) provides 288 mg vs 168 mg in Brown Rice (Cooked) (+120 mg, +71%).

CalciumBroccoli (Raw) higher

Broccoli (Raw)

42.8 mg3% DV

Brown Rice (Cooked)

19.5 mg2% DV

Broccoli (Raw) provides 42.8 mg vs 19.5 mg in Brown Rice (Cooked) (+23.3 mg, +119%).

IronBrown Rice (Cooked) higher

Broccoli (Raw)

0.66 mg4% DV

Brown Rice (Cooked)

1.1 mg6% DV

Brown Rice (Cooked) provides 1.1 mg vs 0.66 mg in Broccoli (Raw) (+0.43 mg, +64%).

MagnesiumBrown Rice (Cooked) higher

Broccoli (Raw)

19.1 mg5% DV

Brown Rice (Cooked)

85.8 mg20% DV

Brown Rice (Cooked) provides 85.8 mg vs 19.1 mg in Broccoli (Raw) (+66.7 mg, +349%).

PhosphorusBrown Rice (Cooked) higher

Broccoli (Raw)

60.1 mg5% DV

Brown Rice (Cooked)

201 mg16% DV

Brown Rice (Cooked) provides 201 mg vs 60.1 mg in Broccoli (Raw) (+141 mg, +234%).

ZincBrown Rice (Cooked) higher

Broccoli (Raw)

0.37 mg3% DV

Brown Rice (Cooked)

1.4 mg13% DV

Brown Rice (Cooked) provides 1.4 mg vs 0.37 mg in Broccoli (Raw) (+1.0 mg, +271%).

Lipids1 nutrients

Saturated FatBrown Rice (Cooked) higher

Broccoli (Raw)

0.04 g

Brown Rice (Cooked)

0.47 g2% DV

Brown Rice (Cooked) provides 0.47 g vs 0.04 g in Broccoli (Raw) (+0.43 g, +1219%).

Nutrient

Broccoli (Raw)Amount per 100 kcal (294 g)

Brown Rice (Cooked)Amount per 100 kcal (81 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Broccoli (Raw)

100 kcal5% DV

Brown Rice (Cooked)

100 kcal5% DV

Both Broccoli (Raw) and Brown Rice (Cooked) provide similar amounts of calories (energy) (100 kcal).

ProteinBroccoli (Raw) higher

Broccoli (Raw)

8.3 g17% DV

Brown Rice (Cooked)

2.2 g4% DV

Broccoli (Raw) provides 8.3 g vs 2.2 g in Brown Rice (Cooked) (+6.1 g, +274%).

CarbohydratesBrown Rice (Cooked) higher

Broccoli (Raw)

19.5 g7% DV

Brown Rice (Cooked)

20.7 g8% DV

Brown Rice (Cooked) provides 20.7 g vs 19.5 g in Broccoli (Raw) (+1.2 g, +6%).

Dietary FiberBroccoli (Raw) higher

Broccoli (Raw)

7.6 g27% DV

Brown Rice (Cooked)

1.3 g5% DV

Broccoli (Raw) provides 7.6 g vs 1.3 g in Brown Rice (Cooked) (+6.3 g, +490%).

Total FatBroccoli (Raw) higher

Broccoli (Raw)

1.1 g1% DV

Brown Rice (Cooked)

0.79 g1% DV

Broccoli (Raw) provides 1.1 g vs 0.79 g in Brown Rice (Cooked) (+0.30 g, +38%).

Total SugarsBroccoli (Raw) higher

Broccoli (Raw)

5.0 g10% DV

Brown Rice (Cooked)

0.19 g

Broccoli (Raw) provides 5.0 g vs 0.19 g in Brown Rice (Cooked) (+4.8 g, +2471%).

Vitamins12 nutrients

Vitamin CBroccoli (Raw) higher

Broccoli (Raw)

262 mg291% DV

Brown Rice (Cooked)

0 mg

Broccoli (Raw) has higher vitamin c (262 mg vs 0 mg).

Vitamin A (RAE)Broccoli (Raw) higher

Broccoli (Raw)

91 µg10% DV

Brown Rice (Cooked)

0 µg

Broccoli (Raw) has higher vitamin a (rae) (91 µg vs 0 µg).

Vitamin DSimilar

Broccoli (Raw)

0 µg

Brown Rice (Cooked)

0 µg

Both Broccoli (Raw) and Brown Rice (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EBroccoli (Raw) higher

Broccoli (Raw)

2.3 mg15% DV

Brown Rice (Cooked)

0.06 mg

Broccoli (Raw) provides 2.3 mg vs 0.06 mg in Brown Rice (Cooked) (+2.2 mg, +3944%).

Vitamin KBroccoli (Raw) higher

Broccoli (Raw)

299 µg249% DV

Brown Rice (Cooked)

0.5 µg

Broccoli (Raw) provides 299 µg vs 0.5 µg in Brown Rice (Cooked) (+298 µg, +61362%).

Folate (DFE)Broccoli (Raw) higher

Broccoli (Raw)

185 µg46% DV

Brown Rice (Cooked)

7.3 µg2% DV

Broccoli (Raw) provides 185 µg vs 7.3 µg in Brown Rice (Cooked) (+178 µg, +2441%).

Thiamin (Vitamin B1)Broccoli (Raw) higher

Broccoli (Raw)

0.21 mg17% DV

Brown Rice (Cooked)

0.14 mg12% DV

Broccoli (Raw) provides 0.21 mg vs 0.14 mg in Brown Rice (Cooked) (+0.06 mg, +44%).

Riboflavin (Vitamin B2)Broccoli (Raw) higher

Broccoli (Raw)

0.34 mg26% DV

Brown Rice (Cooked)

0.06 mg4% DV

Broccoli (Raw) provides 0.34 mg vs 0.06 mg in Brown Rice (Cooked) (+0.29 mg, +525%).

Niacin (Vitamin B3)Brown Rice (Cooked) higher

Broccoli (Raw)

1.9 mg12% DV

Brown Rice (Cooked)

2.1 mg13% DV

Brown Rice (Cooked) provides 2.1 mg vs 1.9 mg in Broccoli (Raw) (+0.20 mg, +10%).

Pantothenic Acid (B5)Broccoli (Raw) higher

Broccoli (Raw)

1.7 mg34% DV

Brown Rice (Cooked)

0.59 mg12% DV

Broccoli (Raw) provides 1.7 mg vs 0.59 mg in Brown Rice (Cooked) (+1.1 mg, +187%).

Vitamin B6Broccoli (Raw) higher

Broccoli (Raw)

0.51 mg30% DV

Brown Rice (Cooked)

0.12 mg7% DV

Broccoli (Raw) provides 0.51 mg vs 0.12 mg in Brown Rice (Cooked) (+0.39 mg, +326%).

Vitamin B12Similar

Broccoli (Raw)

0 µg

Brown Rice (Cooked)

0 µg

Both Broccoli (Raw) and Brown Rice (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumBroccoli (Raw) higher

Broccoli (Raw)

97.0 mg4% DV

Brown Rice (Cooked)

3.2 mg

Broccoli (Raw) provides 97.0 mg vs 3.2 mg in Brown Rice (Cooked) (+93.8 mg, +2894%).

PotassiumBroccoli (Raw) higher

Broccoli (Raw)

929 mg20% DV

Brown Rice (Cooked)

69.7 mg1% DV

Broccoli (Raw) provides 929 mg vs 69.7 mg in Brown Rice (Cooked) (+859 mg, +1234%).

CalciumBroccoli (Raw) higher

Broccoli (Raw)

138 mg11% DV

Brown Rice (Cooked)

8.1 mg1% DV

Broccoli (Raw) provides 138 mg vs 8.1 mg in Brown Rice (Cooked) (+130 mg, +1606%).

IronBroccoli (Raw) higher

Broccoli (Raw)

2.1 mg12% DV

Brown Rice (Cooked)

0.45 mg3% DV

Broccoli (Raw) provides 2.1 mg vs 0.45 mg in Brown Rice (Cooked) (+1.7 mg, +373%).

MagnesiumBroccoli (Raw) higher

Broccoli (Raw)

61.7 mg15% DV

Brown Rice (Cooked)

35.6 mg8% DV

Broccoli (Raw) provides 61.7 mg vs 35.6 mg in Brown Rice (Cooked) (+26.1 mg, +73%).

PhosphorusBroccoli (Raw) higher

Broccoli (Raw)

194 mg16% DV

Brown Rice (Cooked)

83.4 mg7% DV

Broccoli (Raw) provides 194 mg vs 83.4 mg in Brown Rice (Cooked) (+111 mg, +133%).

ZincBroccoli (Raw) higher

Broccoli (Raw)

1.2 mg11% DV

Brown Rice (Cooked)

0.58 mg5% DV

Broccoli (Raw) provides 1.2 mg vs 0.58 mg in Brown Rice (Cooked) (+0.63 mg, +110%).

Lipids1 nutrients

Saturated FatBrown Rice (Cooked) higher

Broccoli (Raw)

0.11 g1% DV

Brown Rice (Cooked)

0.19 g1% DV

Brown Rice (Cooked) provides slightly more saturated fat (0.19 g vs 0.11 g).

Nutrient

Broccoli (Raw)Normalized to 300 kcal (882 g)

Brown Rice (Cooked)Normalized to 300 kcal (244 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Broccoli (Raw)

300 kcal15% DV

Brown Rice (Cooked)

300 kcal15% DV

Both Broccoli (Raw) and Brown Rice (Cooked) provide similar amounts of calories (energy) (300 kcal).

ProteinBroccoli (Raw) higher

Broccoli (Raw)

24.9 g50% DV

Brown Rice (Cooked)

6.7 g13% DV

Broccoli (Raw) provides 24.9 g vs 6.7 g in Brown Rice (Cooked) (+18.2 g, +272%).

CarbohydratesBrown Rice (Cooked) higher

Broccoli (Raw)

58.6 g21% DV

Brown Rice (Cooked)

62.4 g23% DV

Brown Rice (Cooked) provides 62.4 g vs 58.6 g in Broccoli (Raw) (+3.9 g, +7%).

Dietary FiberBroccoli (Raw) higher

Broccoli (Raw)

22.9 g82% DV

Brown Rice (Cooked)

3.9 g14% DV

Broccoli (Raw) provides 22.9 g vs 3.9 g in Brown Rice (Cooked) (+19.0 g, +487%).

Total FatBroccoli (Raw) higher

Broccoli (Raw)

3.3 g4% DV

Brown Rice (Cooked)

2.4 g3% DV

Broccoli (Raw) provides 3.3 g vs 2.4 g in Brown Rice (Cooked) (+0.90 g, +38%).

Total SugarsBroccoli (Raw) higher

Broccoli (Raw)

15.0 g30% DV

Brown Rice (Cooked)

0.59 g1% DV

Broccoli (Raw) provides 15.0 g vs 0.59 g in Brown Rice (Cooked) (+14.4 g, +2460%).

Vitamins12 nutrients

Vitamin CBroccoli (Raw) higher

Broccoli (Raw)

787 mg874% DV

Brown Rice (Cooked)

0 mg

Broccoli (Raw) has higher vitamin c (787 mg vs 0 mg).

Vitamin A (RAE)Broccoli (Raw) higher

Broccoli (Raw)

273 µg30% DV

Brown Rice (Cooked)

0 µg

Broccoli (Raw) has higher vitamin a (rae) (273 µg vs 0 µg).

Vitamin DSimilar

Broccoli (Raw)

0 µg

Brown Rice (Cooked)

0 µg

Both Broccoli (Raw) and Brown Rice (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EBroccoli (Raw) higher

Broccoli (Raw)

6.9 mg46% DV

Brown Rice (Cooked)

0.17 mg1% DV

Broccoli (Raw) provides 6.9 mg vs 0.17 mg in Brown Rice (Cooked) (+6.7 mg, +3928%).

Vitamin KBroccoli (Raw) higher

Broccoli (Raw)

896 µg747% DV

Brown Rice (Cooked)

1.5 µg1% DV

Broccoli (Raw) provides 896 µg vs 1.5 µg in Brown Rice (Cooked) (+895 µg, +61110%).

Folate (DFE)Broccoli (Raw) higher

Broccoli (Raw)

556 µg139% DV

Brown Rice (Cooked)

22 µg5% DV

Broccoli (Raw) provides 556 µg vs 22 µg in Brown Rice (Cooked) (+534 µg, +2430%).

Thiamin (Vitamin B1)Broccoli (Raw) higher

Broccoli (Raw)

0.63 mg52% DV

Brown Rice (Cooked)

0.44 mg36% DV

Broccoli (Raw) provides 0.63 mg vs 0.44 mg in Brown Rice (Cooked) (+0.19 mg, +43%).

Riboflavin (Vitamin B2)Broccoli (Raw) higher

Broccoli (Raw)

1.0 mg79% DV

Brown Rice (Cooked)

0.17 mg13% DV

Broccoli (Raw) provides 1.0 mg vs 0.17 mg in Brown Rice (Cooked) (+0.87 mg, +522%).

Niacin (Vitamin B3)Brown Rice (Cooked) higher

Broccoli (Raw)

5.6 mg35% DV

Brown Rice (Cooked)

6.2 mg39% DV

Brown Rice (Cooked) provides 6.2 mg vs 5.6 mg in Broccoli (Raw) (+0.61 mg, +11%).

Pantothenic Acid (B5)Broccoli (Raw) higher

Broccoli (Raw)

5.1 mg101% DV

Brown Rice (Cooked)

1.8 mg35% DV

Broccoli (Raw) provides 5.1 mg vs 1.8 mg in Brown Rice (Cooked) (+3.3 mg, +186%).

Vitamin B6Broccoli (Raw) higher

Broccoli (Raw)

1.5 mg91% DV

Brown Rice (Cooked)

0.36 mg21% DV

Broccoli (Raw) provides 1.5 mg vs 0.36 mg in Brown Rice (Cooked) (+1.2 mg, +325%).

Vitamin B12Similar

Broccoli (Raw)

0 µg

Brown Rice (Cooked)

0 µg

Both Broccoli (Raw) and Brown Rice (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumBroccoli (Raw) higher

Broccoli (Raw)

291 mg13% DV

Brown Rice (Cooked)

9.8 mg

Broccoli (Raw) provides 291 mg vs 9.8 mg in Brown Rice (Cooked) (+281 mg, +2882%).

PotassiumBroccoli (Raw) higher

Broccoli (Raw)

2,787 mg59% DV

Brown Rice (Cooked)

210 mg4% DV

Broccoli (Raw) provides 2,787 mg vs 210 mg in Brown Rice (Cooked) (+2,577 mg, +1228%).

CalciumBroccoli (Raw) higher

Broccoli (Raw)

415 mg32% DV

Brown Rice (Cooked)

24.4 mg2% DV

Broccoli (Raw) provides 415 mg vs 24.4 mg in Brown Rice (Cooked) (+390 mg, +1599%).

IronBroccoli (Raw) higher

Broccoli (Raw)

6.4 mg36% DV

Brown Rice (Cooked)

1.4 mg8% DV

Broccoli (Raw) provides 6.4 mg vs 1.4 mg in Brown Rice (Cooked) (+5.1 mg, +371%).

MagnesiumBroccoli (Raw) higher

Broccoli (Raw)

185 mg44% DV

Brown Rice (Cooked)

107 mg26% DV

Broccoli (Raw) provides 185 mg vs 107 mg in Brown Rice (Cooked) (+77.9 mg, +73%).

PhosphorusBroccoli (Raw) higher

Broccoli (Raw)

582 mg47% DV

Brown Rice (Cooked)

251 mg20% DV

Broccoli (Raw) provides 582 mg vs 251 mg in Brown Rice (Cooked) (+331 mg, +132%).

ZincBroccoli (Raw) higher

Broccoli (Raw)

3.6 mg33% DV

Brown Rice (Cooked)

1.7 mg16% DV

Broccoli (Raw) provides 3.6 mg vs 1.7 mg in Brown Rice (Cooked) (+1.9 mg, +109%).

Lipids1 nutrients

Saturated FatBrown Rice (Cooked) higher

Broccoli (Raw)

0.34 g2% DV

Brown Rice (Cooked)

0.59 g3% DV

Brown Rice (Cooked) provides 0.59 g vs 0.34 g in Broccoli (Raw) (+0.24 g, +70%).

Broccoli (Raw) vs Brown Rice (Cooked)

Broccoli (Raw)

Brown Rice (Cooked)

Nutritional Takeaways

Comparison Summary