Broccoli vs Quinoa Vs Rice
Side-by-side macro comparison. Broccoli vs Quinoa Vs Rice per their standard serving sizes.
Macro Comparison Table
| Macro | Broccoli | Quinoa Vs Rice | Difference |
|---|---|---|---|
| Calories | 34 cal | 120 cal | -72% Broccoli |
| Protein | 2.8g | 4.4g | -36% Broccoli |
| Carbs | 7g | 21g | -67% Broccoli |
| Fat | 0.4g | 1.9g | -79% Broccoli |
Differences shown relative to Broccoli. Positive = Broccoli has more.
Quick Take
Broccoli delivers 34 calories per serving with 2.8g protein, 7g carbs, and 0.4g fat. Quinoa Vs Rice delivers 120 calories with 4.4g protein, 21g carbs, and 1.9g fat. The most meaningful difference: Broccoli saves 86 calories per serving — meaningful over a week of meals. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Broccoli gives you 86 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Broccoli delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Quinoa Vs Rice brings 120 calories — useful when you're chasing a surplus and struggling to eat enough. Quinoa Vs Rice delivers 4.4g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Broccoli fits cleanly into keto with only 7g carbs. Quinoa Vs Rice at 21g carbs uses significantly more of your daily 20-30g carb budget.
Frequently Asked
Which has more protein, Broccoli or Quinoa Vs Rice?
Quinoa Vs Rice has more protein: 4.4g vs 2.8g per serving. That's a difference of 1.6000000000000005g.
Which has fewer calories, Broccoli or Quinoa Vs Rice?
Broccoli has 34 calories per serving vs 120 calories in Quinoa Vs Rice — a difference of 86 calories.
Is Broccoli or Quinoa Vs Rice better for keto?
Broccoli is the better keto choice at 7g carbs per serving vs 21g carbs in Quinoa Vs Rice.
Is Broccoli or Quinoa Vs Rice better for weight loss?
For weight loss, Broccoli gives you more calorie flexibility (86 cal less per serving). For preserving muscle during a deficit, Broccoli delivers more protein per calorie. Most people on cuts benefit from Broccoli.
Which Is Better for Your Goal?
🔥 Weight Loss
Broccoli
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Quinoa Vs Rice
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Broccoli
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
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Other ways Broccoli and Quinoa Vs Rice stack up:
Full Broccoli guide • Full Quinoa Vs Rice guide • All comparisons