Rice VS Broccoli
A detailed nutritional comparison
Rice
Broccoli
🎯 Quick Verdict
Broccoli is a nutrient-dense vegetable that outperforms rice in protein, fiber, and calorie content while offering more vitamins and minerals. Rice, on the other hand, is a carbohydrate-rich grain that is a better source of sustained energy, making it ideal for high-energy diets and athletes needing higher calorie intake.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 130 (per 100g cooked) | 55 (per 100g raw) | − |
| Protein | 2.7g | 2.8g | − |
| Carbs | 28g | 11g | − |
| Fat | 0.3g | 0.6g | − |
| Fiber | 0.4g | 2.6g | − |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin C | 0mg | 89mg (148% DV) | − |
| Vitamin A | 0mcg | 31mcg (3% DV) | − |
| Iron | 0.2mg (1% DV) | 0.7mg (4% DV) | − |
| Calcium | 10mg (1% DV) | 47mg (5% DV) | − |
🏆 Category Winners
Protein
Broccoli has slightly more protein than rice on a per-100g basis.
Fiber
Broccoli offers 2.6g of fiber per 100g, far exceeding rice's 0.4g.
Calories
Broccoli has less than half the calories of rice, making it ideal for low-calorie diets.
Vitamins
Broccoli contains significant amounts of Vitamin C, Vitamin A, calcium, and iron compared to rice.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Compatible
Rice is high in carbs, while broccoli is low-carb and keto-friendly.
Vegan
Food 1: Compatible
Food 2: Compatible
Both foods are plant-based and suitable for vegan diets.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither rice nor broccoli contains gluten.
Paleo
Food 1: Not Compatible
Food 2: Compatible
Rice is excluded in paleo diets but broccoli is allowed.
Low-Carb
Food 1: Not Compatible
Food 2: Compatible
Rice is high in carbohydrates, while broccoli is low-carb.
💪 Health Benefits Comparison
Food 1 Benefits
- Provides sustained energy due to high carbohydrate content
- Low in fat, suitable for low-fat diets
- Simple and versatile base for meals
Food 2 Benefits
- High in antioxidants, particularly Vitamin C, to support immune health
- Good source of fiber for digestion and satiety
- Contains nutrients like calcium and iron for bone health and oxygen transport
✅ The Bottom Line
Choose broccoli if you're looking for a nutrient-dense, low-calorie, ketogenic option rich in fiber and vitamins, ideal for weight loss or overall health. Rice is better suited for high-energy and carb-focused diets, especially for athletes or individuals requiring quick digestion and sustained energy.
Choose Food 1 for: High-energy diets, athletes needing sustained energy, versatile meal base
Choose Food 2 for: Weight loss, nutrient density, keto-friendly, digestion support
