(2) Broccoli vs (6) Brown Rice

Tale of the Tape

Broccoli (1 Cup Chopped): 0.5g Fat, 6g Carbs, 2.5g Protein

Brown Rice (1 Cup): 2g Fat, 45g Carbs, 5g Protein

So here we have the starch versus the veggie. Now starches have a place in all nutrition but ultimately you CAN get the same value out of a veggie, you just have to eat a lot more of it. If you were to eat 4 cups of Broccoli, assuming you could keep getting it down, you would be at 2g Fat, 24g Carbs, and 10g Protein. Essentially, 8 Cups of Broccoli would be a perfect meal. So from a macronutrient level, I have to go with Broccoli.

On the micronutrient level we’ve already noted what a powerhouse Broccoli is housing 23 different vitamins and minerals. Brown Rice does actually have a higher volume or daily percentage of the nutrients it does have compared to Broccoli but I will take the 23 different micronutrients to Brown Rice’s 6.

Broccoli also scores lower on the glycemic index. Brown Rice does help protect against heart disease but Broccoli helps to prevent cancer, support digestive health, support cardiovascular health, support eye and skin health and for all these reasons Broccoli will advance to the next round to face Turkey in the “everyone should eat always match,” lol.

Verdict: (2) Broccoli defeats (6) Brown Rice

Next Match Up: (1) Chicken Breast vs (4) Whole Grain Wild Rice