Broccoli VS Fried Rice
A detailed nutritional comparison
Broccoli
Fried Rice
🎯 Quick Verdict
Broccoli is lower in calories, higher in fiber, and offers more protein compared to fried rice, making it a healthier choice overall. Fried rice, while more calorie-dense and higher in fat, may provide a good option for quick energy and a satisfying meal with additional nutrients depending on preparation. Both can serve complementary roles in a balanced diet depending on your dietary goals.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 55 per 100g | 163 per 100g | ✓ |
| Protein | 3.7g per 100g | 3.1g per 100g | ✓ |
| Carbs | 11.1g per 100g | 27.9g per 100g | ✓ |
| Fat | 0.6g per 100g | 4.7g per 100g | ✓ |
| Fiber | 2.6g per 100g | 0.9g per 100g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin C | 89.2mg per 100g | 0mg per 100g | ✓ |
| Vitamin K | 101.6mcg per 100g | 1.5mcg per 100g | ✓ |
| Folate | 63mcg per 100g | 12mcg per 100g | ✓ |
🏆 Category Winners
Protein
Broccoli has slightly more protein per gram, with 3.7g compared to fried rice’s 3.1g per 100g.
Fiber
Broccoli is much higher in fiber, offering 2.6g per 100g compared to fried rice’s 0.9g per 100g.
Calories
Broccoli has significantly fewer calories at 55 calories per 100g versus fried rice with 163 calories per 100g.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Not Compatible
Both are relatively high in carbs.
Vegan
Food 1: Compatible
Food 2: Compatible (if made without eggs)
Broccoli is naturally vegan; fried rice can be vegan depending on ingredients used.
Gluten Free
Food 1: Compatible
Food 2: Not Compatible (typical recipes)
Broccoli contains no gluten, while fried rice may contain gluten depending on sauce or preparation.
Paleo
Food 1: Compatible
Food 2: Not Compatible
Broccoli is paleo-friendly, while fried rice is not due to its grain content.
Low-Carb
Food 1: Not Suitable
Food 2: Not Suitable
Both exceed typical low-carb diet thresholds per serving.
💪 Health Benefits Comparison
Food 1 Benefits
- Rich in fiber for promoting digestive health
- High in antioxidants like vitamin C to support immune health
- Low calorie density for weight management
- Excellent source of vitamin K for bone and cardiovascular health
Food 2 Benefits
- Provides quick energy from carbs
- Can include additional protein when prepared with eggs or meat
- Contains healthy fats (depending on oil or butter used)
- May include trace minerals depending on added vegetables
✅ The Bottom Line
Broccoli is the overall healthier choice, offering fewer calories, more fiber, and higher amounts of key vitamins. Opt for broccoli for weight loss, nutrient density, and digestive health. Fried rice serves as a calorie-dense comfort food that can be tailored to include additional proteins and vegetables, making it versatile and satisfying.
Choose Food 1 for: Weight loss, nutrient-rich sides, digestive health
Choose Food 2 for: Quick energy, customizable meals, satisfying comfort food
