Side-by-Side Comparison

Broccoli (Raw) vs White 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

Clean fluffy steamed long-grain white rice in neutral ceramic bowl

grains

White Rice (Cooked)

130Calories

2.7Protein

0.4Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-74%

Broccoli (Raw)

Broccoli (Raw) has fewer calories (energy) (34 kcal vs 130 kcal, 96 kcal less).

Higher Protein

+5%

Similar Concentration

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

Higher Dietary Fiber

+550%

Broccoli (Raw)

Broccoli (Raw) provides 2.6 g vs 0.40 g in White Rice (Cooked) (+2.2 g, +550%).

Higher Vitamin C

Broccoli (Raw)

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

Comparing per 100 g standard edible portion.

Nutrient

Broccoli (Raw)100 g edible portion

White Rice (Cooked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)White Rice (Cooked) higher

Broccoli (Raw)

34 kcal2% DV

White Rice (Cooked)

130 kcal7% DV

White Rice (Cooked) provides 130 kcal vs 34 kcal in Broccoli (Raw) (+96 kcal, +282%).

ProteinBroccoli (Raw) higher

Broccoli (Raw)

2.8 g6% DV

White Rice (Cooked)

2.7 g5% DV

Broccoli (Raw) provides 2.8 g vs 2.7 g in White Rice (Cooked) (+0.13 g, +5%).

CarbohydratesWhite Rice (Cooked) higher

Broccoli (Raw)

6.6 g2% DV

White Rice (Cooked)

28.2 g10% DV

White Rice (Cooked) provides 28.2 g vs 6.6 g in Broccoli (Raw) (+21.5 g, +324%).

Dietary FiberBroccoli (Raw) higher

Broccoli (Raw)

2.6 g9% DV

White Rice (Cooked)

0.40 g1% DV

Broccoli (Raw) provides 2.6 g vs 0.40 g in White Rice (Cooked) (+2.2 g, +550%).

Total FatBroccoli (Raw) higher

Broccoli (Raw)

0.37 g

White Rice (Cooked)

0.28 g

Broccoli (Raw) provides 0.37 g vs 0.28 g in White Rice (Cooked) (+0.09 g, +32%).

Total SugarsBroccoli (Raw) higher

Broccoli (Raw)

1.7 g3% DV

White Rice (Cooked)

0.05 g

Broccoli (Raw) provides 1.7 g vs 0.05 g in White Rice (Cooked) (+1.7 g, +3300%).

Vitamins12 nutrients

Vitamin CBroccoli (Raw) higher

Broccoli (Raw)

89.2 mg99% DV

White 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

White Rice (Cooked)

0 µg

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

Vitamin DSimilar

Broccoli (Raw)

0 µg

White Rice (Cooked)

0 µg

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

Vitamin EBroccoli (Raw) higher

Broccoli (Raw)

0.78 mg5% DV

White Rice (Cooked)

0.04 mg

Broccoli (Raw) provides 0.78 mg vs 0.04 mg in White Rice (Cooked) (+0.74 mg, +1850%).

Vitamin KBroccoli (Raw) higher

Broccoli (Raw)

102 µg85% DV

White Rice (Cooked)

0.1 µg

Broccoli (Raw) provides 102 µg vs 0.1 µg in White Rice (Cooked) (+102 µg, +101500%).

Folate (DFE)Broccoli (Raw) higher

Broccoli (Raw)

63 µg16% DV

White Rice (Cooked)

58 µg14% DV

Broccoli (Raw) provides 63 µg vs 58 µg in White Rice (Cooked) (+5.0 µg, +9%).

Thiamin (Vitamin B1)White Rice (Cooked) higher

Broccoli (Raw)

0.07 mg6% DV

White Rice (Cooked)

0.16 mg14% DV

White Rice (Cooked) provides slightly more thiamin (vitamin b1) (0.16 mg vs 0.07 mg).

Riboflavin (Vitamin B2)Broccoli (Raw) higher

Broccoli (Raw)

0.12 mg9% DV

White Rice (Cooked)

0.01 mg1% DV

Broccoli (Raw) provides slightly more riboflavin (vitamin b2) (0.12 mg vs 0.01 mg).

Niacin (Vitamin B3)White Rice (Cooked) higher

Broccoli (Raw)

0.64 mg4% DV

White Rice (Cooked)

1.5 mg9% DV

White Rice (Cooked) provides 1.5 mg vs 0.64 mg in Broccoli (Raw) (+0.84 mg, +131%).

Pantothenic Acid (B5)Broccoli (Raw) higher

Broccoli (Raw)

0.57 mg11% DV

White Rice (Cooked)

0.40 mg8% DV

Broccoli (Raw) provides 0.57 mg vs 0.40 mg in White Rice (Cooked) (+0.18 mg, +45%).

Vitamin B6Broccoli (Raw) higher

Broccoli (Raw)

0.18 mg10% DV

White Rice (Cooked)

0.09 mg5% DV

Broccoli (Raw) provides slightly more vitamin b6 (0.18 mg vs 0.09 mg).

Vitamin B12Similar

Broccoli (Raw)

0 µg

White Rice (Cooked)

0 µg

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

Minerals7 nutrients

SodiumBroccoli (Raw) higher

Broccoli (Raw)

33.0 mg1% DV

White Rice (Cooked)

1.0 mg

Broccoli (Raw) provides 33.0 mg vs 1.0 mg in White Rice (Cooked) (+32.0 mg, +3200%).

PotassiumBroccoli (Raw) higher

Broccoli (Raw)

316 mg7% DV

White Rice (Cooked)

35.0 mg1% DV

Broccoli (Raw) provides 316 mg vs 35.0 mg in White Rice (Cooked) (+281 mg, +803%).

CalciumBroccoli (Raw) higher

Broccoli (Raw)

47.0 mg4% DV

White Rice (Cooked)

10.0 mg1% DV

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

IronWhite Rice (Cooked) higher

Broccoli (Raw)

0.73 mg4% DV

White Rice (Cooked)

1.2 mg7% DV

White Rice (Cooked) provides 1.2 mg vs 0.73 mg in Broccoli (Raw) (+0.47 mg, +64%).

MagnesiumBroccoli (Raw) higher

Broccoli (Raw)

21.0 mg5% DV

White Rice (Cooked)

12.0 mg3% DV

Broccoli (Raw) provides 21.0 mg vs 12.0 mg in White Rice (Cooked) (+9.0 mg, +75%).

PhosphorusBroccoli (Raw) higher

Broccoli (Raw)

66.0 mg5% DV

White Rice (Cooked)

43.0 mg3% DV

Broccoli (Raw) provides 66.0 mg vs 43.0 mg in White Rice (Cooked) (+23.0 mg, +53%).

ZincWhite Rice (Cooked) higher

Broccoli (Raw)

0.41 mg4% DV

White Rice (Cooked)

0.49 mg4% DV

White Rice (Cooked) provides 0.49 mg vs 0.41 mg in Broccoli (Raw) (+0.08 mg, +20%).

Lipids1 nutrients

Saturated FatSimilar

Broccoli (Raw)

0.04 g

White Rice (Cooked)

0.08 g

Both Broccoli (Raw) and White Rice (Cooked) provide similar amounts of saturated fat (0.04 g).

Nutrient

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

White Rice (Cooked)158 g (1 cup cooked (158 g))

Macronutrients6 nutrients

Calories (Energy)White Rice (Cooked) higher

Broccoli (Raw)

31 kcal2% DV

White Rice (Cooked)

205 kcal10% DV

White Rice (Cooked) provides 205 kcal vs 31 kcal in Broccoli (Raw) (+174 kcal, +564%).

ProteinWhite Rice (Cooked) higher

Broccoli (Raw)

2.6 g5% DV

White Rice (Cooked)

4.3 g9% DV

White Rice (Cooked) provides 4.3 g vs 2.6 g in Broccoli (Raw) (+1.7 g, +66%).

CarbohydratesWhite Rice (Cooked) higher

Broccoli (Raw)

6.0 g2% DV

White Rice (Cooked)

44.5 g16% DV

White Rice (Cooked) provides 44.5 g vs 6.0 g in Broccoli (Raw) (+38.5 g, +637%).

Dietary FiberBroccoli (Raw) higher

Broccoli (Raw)

2.4 g8% DV

White Rice (Cooked)

0.63 g2% DV

Broccoli (Raw) provides 2.4 g vs 0.63 g in White Rice (Cooked) (+1.7 g, +274%).

Total FatWhite Rice (Cooked) higher

Broccoli (Raw)

0.34 g

White Rice (Cooked)

0.44 g1% DV

White Rice (Cooked) provides 0.44 g vs 0.34 g in Broccoli (Raw) (+0.11 g, +31%).

Total SugarsBroccoli (Raw) higher

Broccoli (Raw)

1.5 g3% DV

White Rice (Cooked)

0.08 g

Broccoli (Raw) provides 1.5 g vs 0.08 g in White Rice (Cooked) (+1.5 g, +1858%).

Vitamins12 nutrients

Vitamin CBroccoli (Raw) higher

Broccoli (Raw)

81.2 mg90% DV

White 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

White Rice (Cooked)

0 µg

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

Vitamin DSimilar

Broccoli (Raw)

0 µg

White Rice (Cooked)

0 µg

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

Vitamin EBroccoli (Raw) higher

Broccoli (Raw)

0.71 mg5% DV

White Rice (Cooked)

0.06 mg

Broccoli (Raw) provides 0.71 mg vs 0.06 mg in White Rice (Cooked) (+0.65 mg, +1023%).

Vitamin KBroccoli (Raw) higher

Broccoli (Raw)

92 µg77% DV

White Rice (Cooked)

0.2 µg

Broccoli (Raw) provides 92 µg vs 0.2 µg in White Rice (Cooked) (+92 µg, +58416%).

Folate (DFE)White Rice (Cooked) higher

Broccoli (Raw)

57 µg14% DV

White Rice (Cooked)

92 µg23% DV

White Rice (Cooked) provides 92 µg vs 57 µg in Broccoli (Raw) (+34 µg, +60%).

Thiamin (Vitamin B1)White Rice (Cooked) higher

Broccoli (Raw)

0.06 mg5% DV

White Rice (Cooked)

0.26 mg21% DV

White Rice (Cooked) provides 0.26 mg vs 0.06 mg in Broccoli (Raw) (+0.19 mg, +299%).

Riboflavin (Vitamin B2)Broccoli (Raw) higher

Broccoli (Raw)

0.11 mg8% DV

White Rice (Cooked)

0.02 mg2% DV

Broccoli (Raw) provides slightly more riboflavin (vitamin b2) (0.11 mg vs 0.02 mg).

Niacin (Vitamin B3)White Rice (Cooked) higher

Broccoli (Raw)

0.58 mg4% DV

White Rice (Cooked)

2.3 mg15% DV

White Rice (Cooked) provides 2.3 mg vs 0.58 mg in Broccoli (Raw) (+1.8 mg, +301%).

Pantothenic Acid (B5)White Rice (Cooked) higher

Broccoli (Raw)

0.52 mg10% DV

White Rice (Cooked)

0.62 mg12% DV

White Rice (Cooked) provides 0.62 mg vs 0.52 mg in Broccoli (Raw) (+0.10 mg, +20%).

Vitamin B6Similar

Broccoli (Raw)

0.16 mg9% DV

White Rice (Cooked)

0.15 mg9% DV

Both Broccoli (Raw) and White Rice (Cooked) provide similar amounts of vitamin b6 (0.16 mg).

Vitamin B12Similar

Broccoli (Raw)

0 µg

White Rice (Cooked)

0 µg

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

Minerals7 nutrients

SodiumBroccoli (Raw) higher

Broccoli (Raw)

30.0 mg1% DV

White Rice (Cooked)

1.6 mg

Broccoli (Raw) provides 30.0 mg vs 1.6 mg in White Rice (Cooked) (+28.5 mg, +1801%).

PotassiumBroccoli (Raw) higher

Broccoli (Raw)

288 mg6% DV

White Rice (Cooked)

55.3 mg1% DV

Broccoli (Raw) provides 288 mg vs 55.3 mg in White Rice (Cooked) (+232 mg, +420%).

CalciumBroccoli (Raw) higher

Broccoli (Raw)

42.8 mg3% DV

White Rice (Cooked)

15.8 mg1% DV

Broccoli (Raw) provides 42.8 mg vs 15.8 mg in White Rice (Cooked) (+27.0 mg, +171%).

IronWhite Rice (Cooked) higher

Broccoli (Raw)

0.66 mg4% DV

White Rice (Cooked)

1.9 mg11% DV

White Rice (Cooked) provides 1.9 mg vs 0.66 mg in Broccoli (Raw) (+1.2 mg, +185%).

MagnesiumSimilar

Broccoli (Raw)

19.1 mg5% DV

White Rice (Cooked)

19.0 mg5% DV

Both Broccoli (Raw) and White Rice (Cooked) provide similar amounts of magnesium (19.1 mg).

PhosphorusWhite Rice (Cooked) higher

Broccoli (Raw)

60.1 mg5% DV

White Rice (Cooked)

67.9 mg5% DV

White Rice (Cooked) provides 67.9 mg vs 60.1 mg in Broccoli (Raw) (+7.9 mg, +13%).

ZincWhite Rice (Cooked) higher

Broccoli (Raw)

0.37 mg3% DV

White Rice (Cooked)

0.77 mg7% DV

White Rice (Cooked) provides 0.77 mg vs 0.37 mg in Broccoli (Raw) (+0.40 mg, +108%).

Lipids1 nutrients

Saturated FatWhite Rice (Cooked) higher

Broccoli (Raw)

0.04 g

White Rice (Cooked)

0.12 g1% DV

White Rice (Cooked) provides slightly more saturated fat (0.12 g vs 0.04 g).

Nutrient

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

White Rice (Cooked)Amount per 100 kcal (77 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Broccoli (Raw)

100 kcal5% DV

White Rice (Cooked)

100 kcal5% DV

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

ProteinBroccoli (Raw) higher

Broccoli (Raw)

8.3 g17% DV

White Rice (Cooked)

2.1 g4% DV

Broccoli (Raw) provides 8.3 g vs 2.1 g in White Rice (Cooked) (+6.2 g, +300%).

CarbohydratesWhite Rice (Cooked) higher

Broccoli (Raw)

19.5 g7% DV

White Rice (Cooked)

21.7 g8% DV

White Rice (Cooked) provides 21.7 g vs 19.5 g in Broccoli (Raw) (+2.2 g, +11%).

Dietary FiberBroccoli (Raw) higher

Broccoli (Raw)

7.6 g27% DV

White Rice (Cooked)

0.31 g1% DV

Broccoli (Raw) provides 7.6 g vs 0.31 g in White Rice (Cooked) (+7.3 g, +2382%).

Total FatBroccoli (Raw) higher

Broccoli (Raw)

1.1 g1% DV

White Rice (Cooked)

0.22 g

Broccoli (Raw) provides 1.1 g vs 0.22 g in White Rice (Cooked) (+0.87 g, +405%).

Total SugarsBroccoli (Raw) higher

Broccoli (Raw)

5.0 g10% DV

White Rice (Cooked)

0.04 g

Broccoli (Raw) provides 5.0 g vs 0.04 g in White Rice (Cooked) (+5.0 g, +12882%).

Vitamins12 nutrients

Vitamin CBroccoli (Raw) higher

Broccoli (Raw)

262 mg291% DV

White 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

White Rice (Cooked)

0 µg

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

Vitamin DSimilar

Broccoli (Raw)

0 µg

White Rice (Cooked)

0 µg

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

Vitamin EBroccoli (Raw) higher

Broccoli (Raw)

2.3 mg15% DV

White Rice (Cooked)

0.03 mg

Broccoli (Raw) provides 2.3 mg vs 0.03 mg in White Rice (Cooked) (+2.3 mg, +7345%).

Vitamin KBroccoli (Raw) higher

Broccoli (Raw)

299 µg249% DV

White Rice (Cooked)

0.1 µg

Broccoli (Raw) provides 299 µg vs 0.1 µg in White Rice (Cooked) (+299 µg, +387827%).

Folate (DFE)Broccoli (Raw) higher

Broccoli (Raw)

185 µg46% DV

White Rice (Cooked)

45 µg11% DV

Broccoli (Raw) provides 185 µg vs 45 µg in White Rice (Cooked) (+141 µg, +315%).

Thiamin (Vitamin B1)Broccoli (Raw) higher

Broccoli (Raw)

0.21 mg17% DV

White Rice (Cooked)

0.13 mg10% DV

Broccoli (Raw) provides 0.21 mg vs 0.13 mg in White Rice (Cooked) (+0.08 mg, +66%).

Riboflavin (Vitamin B2)Broccoli (Raw) higher

Broccoli (Raw)

0.34 mg26% DV

White Rice (Cooked)

0.01 mg1% DV

Broccoli (Raw) provides 0.34 mg vs 0.01 mg in White Rice (Cooked) (+0.33 mg, +3336%).

Niacin (Vitamin B3)Broccoli (Raw) higher

Broccoli (Raw)

1.9 mg12% DV

White Rice (Cooked)

1.1 mg7% DV

Broccoli (Raw) provides 1.9 mg vs 1.1 mg in White Rice (Cooked) (+0.74 mg, +65%).

Pantothenic Acid (B5)Broccoli (Raw) higher

Broccoli (Raw)

1.7 mg34% DV

White Rice (Cooked)

0.30 mg6% DV

Broccoli (Raw) provides 1.7 mg vs 0.30 mg in White Rice (Cooked) (+1.4 mg, +454%).

Vitamin B6Broccoli (Raw) higher

Broccoli (Raw)

0.51 mg30% DV

White Rice (Cooked)

0.07 mg4% DV

Broccoli (Raw) provides 0.51 mg vs 0.07 mg in White Rice (Cooked) (+0.44 mg, +618%).

Vitamin B12Similar

Broccoli (Raw)

0 µg

White Rice (Cooked)

0 µg

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

Minerals7 nutrients

SodiumBroccoli (Raw) higher

Broccoli (Raw)

97.0 mg4% DV

White Rice (Cooked)

0.77 mg

Broccoli (Raw) provides 97.0 mg vs 0.77 mg in White Rice (Cooked) (+96.3 mg, +12500%).

PotassiumBroccoli (Raw) higher

Broccoli (Raw)

929 mg20% DV

White Rice (Cooked)

27.0 mg1% DV

Broccoli (Raw) provides 929 mg vs 27.0 mg in White Rice (Cooked) (+902 mg, +3347%).

CalciumBroccoli (Raw) higher

Broccoli (Raw)

138 mg11% DV

White Rice (Cooked)

7.7 mg1% DV

Broccoli (Raw) provides 138 mg vs 7.7 mg in White Rice (Cooked) (+130 mg, +1695%).

IronBroccoli (Raw) higher

Broccoli (Raw)

2.1 mg12% DV

White Rice (Cooked)

0.92 mg5% DV

Broccoli (Raw) provides 2.1 mg vs 0.92 mg in White Rice (Cooked) (+1.2 mg, +132%).

MagnesiumBroccoli (Raw) higher

Broccoli (Raw)

61.7 mg15% DV

White Rice (Cooked)

9.2 mg2% DV

Broccoli (Raw) provides 61.7 mg vs 9.2 mg in White Rice (Cooked) (+52.5 mg, +568%).

PhosphorusBroccoli (Raw) higher

Broccoli (Raw)

194 mg16% DV

White Rice (Cooked)

33.1 mg3% DV

Broccoli (Raw) provides 194 mg vs 33.1 mg in White Rice (Cooked) (+161 mg, +486%).

ZincBroccoli (Raw) higher

Broccoli (Raw)

1.2 mg11% DV

White Rice (Cooked)

0.38 mg3% DV

Broccoli (Raw) provides 1.2 mg vs 0.38 mg in White Rice (Cooked) (+0.83 mg, +219%).

Lipids1 nutrients

Saturated FatBroccoli (Raw) higher

Broccoli (Raw)

0.11 g1% DV

White Rice (Cooked)

0.06 g

Broccoli (Raw) provides slightly more saturated fat (0.11 g vs 0.06 g).

Nutrient

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

White Rice (Cooked)Normalized to 300 kcal (231 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Broccoli (Raw)

300 kcal15% DV

White Rice (Cooked)

300 kcal15% DV

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

ProteinBroccoli (Raw) higher

Broccoli (Raw)

24.9 g50% DV

White Rice (Cooked)

6.2 g12% DV

Broccoli (Raw) provides 24.9 g vs 6.2 g in White Rice (Cooked) (+18.7 g, +300%).

CarbohydratesWhite Rice (Cooked) higher

Broccoli (Raw)

58.6 g21% DV

White Rice (Cooked)

65.1 g24% DV

White Rice (Cooked) provides 65.1 g vs 58.6 g in Broccoli (Raw) (+6.5 g, +11%).

Dietary FiberBroccoli (Raw) higher

Broccoli (Raw)

22.9 g82% DV

White Rice (Cooked)

0.92 g3% DV

Broccoli (Raw) provides 22.9 g vs 0.92 g in White Rice (Cooked) (+22.0 g, +2382%).

Total FatBroccoli (Raw) higher

Broccoli (Raw)

3.3 g4% DV

White Rice (Cooked)

0.65 g1% DV

Broccoli (Raw) provides 3.3 g vs 0.65 g in White Rice (Cooked) (+2.6 g, +405%).

Total SugarsBroccoli (Raw) higher

Broccoli (Raw)

15.0 g30% DV

White Rice (Cooked)

0.12 g

Broccoli (Raw) provides 15.0 g vs 0.12 g in White Rice (Cooked) (+14.9 g, +12882%).

Vitamins12 nutrients

Vitamin CBroccoli (Raw) higher

Broccoli (Raw)

787 mg874% DV

White 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

White Rice (Cooked)

0 µg

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

Vitamin DSimilar

Broccoli (Raw)

0 µg

White Rice (Cooked)

0 µg

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

Vitamin EBroccoli (Raw) higher

Broccoli (Raw)

6.9 mg46% DV

White Rice (Cooked)

0.09 mg1% DV

Broccoli (Raw) provides 6.9 mg vs 0.09 mg in White Rice (Cooked) (+6.8 mg, +7345%).

Vitamin KBroccoli (Raw) higher

Broccoli (Raw)

896 µg747% DV

White Rice (Cooked)

0.2 µg

Broccoli (Raw) provides 896 µg vs 0.2 µg in White Rice (Cooked) (+896 µg, +387827%).

Folate (DFE)Broccoli (Raw) higher

Broccoli (Raw)

556 µg139% DV

White Rice (Cooked)

134 µg33% DV

Broccoli (Raw) provides 556 µg vs 134 µg in White Rice (Cooked) (+422 µg, +315%).

Thiamin (Vitamin B1)Broccoli (Raw) higher

Broccoli (Raw)

0.63 mg52% DV

White Rice (Cooked)

0.38 mg31% DV

Broccoli (Raw) provides 0.63 mg vs 0.38 mg in White Rice (Cooked) (+0.25 mg, +66%).

Riboflavin (Vitamin B2)Broccoli (Raw) higher

Broccoli (Raw)

1.0 mg79% DV

White Rice (Cooked)

0.03 mg2% DV

Broccoli (Raw) provides 1.0 mg vs 0.03 mg in White Rice (Cooked) (+1.0 mg, +3336%).

Niacin (Vitamin B3)Broccoli (Raw) higher

Broccoli (Raw)

5.6 mg35% DV

White Rice (Cooked)

3.4 mg21% DV

Broccoli (Raw) provides 5.6 mg vs 3.4 mg in White Rice (Cooked) (+2.2 mg, +65%).

Pantothenic Acid (B5)Broccoli (Raw) higher

Broccoli (Raw)

5.1 mg101% DV

White Rice (Cooked)

0.91 mg18% DV

Broccoli (Raw) provides 5.1 mg vs 0.91 mg in White Rice (Cooked) (+4.1 mg, +454%).

Vitamin B6Broccoli (Raw) higher

Broccoli (Raw)

1.5 mg91% DV

White Rice (Cooked)

0.21 mg13% DV

Broccoli (Raw) provides 1.5 mg vs 0.21 mg in White Rice (Cooked) (+1.3 mg, +618%).

Vitamin B12Similar

Broccoli (Raw)

0 µg

White Rice (Cooked)

0 µg

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

Minerals7 nutrients

SodiumBroccoli (Raw) higher

Broccoli (Raw)

291 mg13% DV

White Rice (Cooked)

2.3 mg

Broccoli (Raw) provides 291 mg vs 2.3 mg in White Rice (Cooked) (+289 mg, +12500%).

PotassiumBroccoli (Raw) higher

Broccoli (Raw)

2,787 mg59% DV

White Rice (Cooked)

80.9 mg2% DV

Broccoli (Raw) provides 2,787 mg vs 80.9 mg in White Rice (Cooked) (+2,706 mg, +3347%).

CalciumBroccoli (Raw) higher

Broccoli (Raw)

415 mg32% DV

White Rice (Cooked)

23.1 mg2% DV

Broccoli (Raw) provides 415 mg vs 23.1 mg in White Rice (Cooked) (+391 mg, +1695%).

IronBroccoli (Raw) higher

Broccoli (Raw)

6.4 mg36% DV

White Rice (Cooked)

2.8 mg15% DV

Broccoli (Raw) provides 6.4 mg vs 2.8 mg in White Rice (Cooked) (+3.7 mg, +132%).

MagnesiumBroccoli (Raw) higher

Broccoli (Raw)

185 mg44% DV

White Rice (Cooked)

27.7 mg7% DV

Broccoli (Raw) provides 185 mg vs 27.7 mg in White Rice (Cooked) (+158 mg, +568%).

PhosphorusBroccoli (Raw) higher

Broccoli (Raw)

582 mg47% DV

White Rice (Cooked)

99.3 mg8% DV

Broccoli (Raw) provides 582 mg vs 99.3 mg in White Rice (Cooked) (+483 mg, +486%).

ZincBroccoli (Raw) higher

Broccoli (Raw)

3.6 mg33% DV

White Rice (Cooked)

1.1 mg10% DV

Broccoli (Raw) provides 3.6 mg vs 1.1 mg in White Rice (Cooked) (+2.5 mg, +219%).

Lipids1 nutrients

Saturated FatBroccoli (Raw) higher

Broccoli (Raw)

0.34 g2% DV

White Rice (Cooked)

0.18 g1% DV

Broccoli (Raw) provides 0.34 g vs 0.18 g in White Rice (Cooked) (+0.17 g, +93%).

Broccoli (Raw) vs White Rice (Cooked)

Broccoli (Raw)

White Rice (Cooked)

Nutritional Takeaways

Comparison Summary