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Broccoli vs. Chinese broccoli — In-Depth Nutrition Comparison

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How are Broccoli and Chinese broccoli different?

  • Broccoli is higher in Vitamin C, Vitamin K, Vitamin B5, and Vitamin B6, however, Chinese broccoli is richer in Folate, Vitamin A RAE, and Calcium.
  • Daily need coverage for Vitamin C from Broccoli is 68% higher.
  • Broccoli contains 4 times more Vitamin B5 than Chinese broccoli. While Broccoli contains 0.573mg of Vitamin B5, Chinese broccoli contains only 0.159mg.

Broccoli, raw and Broccoli, chinese, cooked are the varieties used in this article.

Infographic

Broccoli vs Chinese broccoli infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Iron +30.4%
Contains more Magnesium +16.7%
Contains more Phosphorus +61%
Contains more Potassium +21.1%
Contains more Selenium +92.3%
Contains more Calcium +112.8%
Contains less Sodium -78.8%
Contains more Copper +24.5%
Contains more Manganese +25.7%
Equal in Zinc - 0.39
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 22% 13% 18% 24% 1% 11% 21% 35% 8%
Contains more Iron +30.4%
Contains more Magnesium +16.7%
Contains more Phosphorus +61%
Contains more Potassium +21.1%
Contains more Selenium +92.3%
Contains more Calcium +112.8%
Contains less Sodium -78.8%
Contains more Copper +24.5%
Contains more Manganese +25.7%
Equal in Zinc - 0.39

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin E +62.5%
Contains more Vitamin C +216.3%
Contains more Vitamin B3 +46.2%
Contains more Vitamin B5 +260.4%
Contains more Vitamin B6 +150%
Contains more Vitamin K +19.8%
Contains more Vitamin A +162.9%
Contains more Vitamin B1 +33.8%
Contains more Vitamin B2 +24.8%
Contains more Folate +57.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
Contains more Vitamin E +62.5%
Contains more Vitamin C +216.3%
Contains more Vitamin B3 +46.2%
Contains more Vitamin B5 +260.4%
Contains more Vitamin B6 +150%
Contains more Vitamin K +19.8%
Contains more Vitamin A +162.9%
Contains more Vitamin B1 +33.8%
Contains more Vitamin B2 +24.8%
Contains more Folate +57.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +147.4%
Contains more Carbs +74.3%
Contains more Other +10.1%
Contains more Fats +94.6%
Equal in Water - 93.54
Equal in Other - 0.79
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more Protein +147.4%
Contains more Carbs +74.3%
Contains more Other +10.1%
Contains more Fats +94.6%
Equal in Water - 93.54
Equal in Other - 0.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -64.5%
Contains more Monounsaturated Fat +354.5%
Contains more Polyunsaturated fat +768.4%
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
22% 10% 67%
Saturated Fat: 0.11 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.33 g
Contains less Saturated Fat -64.5%
Contains more Monounsaturated Fat +354.5%
Contains more Polyunsaturated fat +768.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Broccoli Chinese broccoli
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Broccoli Chinese broccoli Opinion
Net carbs 4.04g 1.31g Broccoli
Protein 2.82g 1.14g Broccoli
Fats 0.37g 0.72g Chinese broccoli
Carbs 6.64g 3.81g Broccoli
Calories 34kcal 22kcal Broccoli
Fructose 0.68g Broccoli
Sugar 1.7g 0.84g Chinese broccoli
Fiber 2.6g 2.5g Broccoli
Calcium 47mg 100mg Chinese broccoli
Iron 0.73mg 0.56mg Broccoli
Magnesium 21mg 18mg Broccoli
Phosphorus 66mg 41mg Broccoli
Potassium 316mg 261mg Broccoli
Sodium 33mg 7mg Chinese broccoli
Zinc 0.41mg 0.39mg Broccoli
Copper 0.049mg 0.061mg Chinese broccoli
Manganese 0.21mg 0.264mg Chinese broccoli
Selenium 2.5µg 1.3µg Broccoli
Vitamin A 623IU 1638IU Chinese broccoli
Vitamin A RAE 31µg 82µg Chinese broccoli
Vitamin E 0.78mg 0.48mg Broccoli
Vitamin C 89.2mg 28.2mg Broccoli
Vitamin B1 0.071mg 0.095mg Chinese broccoli
Vitamin B2 0.117mg 0.146mg Chinese broccoli
Vitamin B3 0.639mg 0.437mg Broccoli
Vitamin B5 0.573mg 0.159mg Broccoli
Vitamin B6 0.175mg 0.07mg Broccoli
Folate 63µg 99µg Chinese broccoli
Vitamin K 101.6µg 84.8µg Broccoli
Tryptophan 0.033mg Broccoli
Threonine 0.088mg Broccoli
Isoleucine 0.079mg Broccoli
Leucine 0.129mg Broccoli
Lysine 0.135mg Broccoli
Methionine 0.038mg Broccoli
Phenylalanine 0.117mg Broccoli
Valine 0.125mg Broccoli
Histidine 0.059mg Broccoli
Saturated Fat 0.039g 0.11g Broccoli
Monounsaturated Fat 0.011g 0.05g Chinese broccoli
Polyunsaturated fat 0.038g 0.33g Chinese broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Chinese broccoli
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
65%
Broccoli
48%
Chinese broccoli
Minerals Daily Need Coverage Score
19%
Broccoli
18%
Chinese broccoli

Comparison summary

Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 0.86g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 26mg)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $0.4)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.071g)
Which food is richer in minerals?
Broccoli
Broccoli is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients
  2. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.