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Chinese broccoli vs Gratin - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Gratin
Gratin contains less Sugars (difference - 0.84g)
Which food is lower in glycemic index?
Gratin
Gratin is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Gratin
Gratin is relatively richer in minerals
Which food is lower in Cholesterol?
Chinese broccoli
Chinese broccoli is lower in Cholesterol (difference - 23mg)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 426mg)
Which food is lower in Saturated Fat?
Chinese broccoli
Chinese broccoli is lower in Saturated Fat (difference - 4.623g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chinese broccoli Gratin
Lower in Sugars ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Chinese broccoli Gratin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
53
Chinese broccoli
13
Gratin
Mineral Summary Score
13
Chinese broccoli
28
Gratin

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Gratin
Contains less Sodium -98.4%
Contains more Iron +14.3%
Contains more Calcium +19%
Contains more Potassium +51.7%
Contains more Magnesium +11.1%
Contains more Copper +162.3%
Contains more Zinc +76.9%
Contains more Phosphorus +175.6%
Contains less Sodium -98.4%
Contains more Iron +14.3%
Contains more Calcium +19%
Contains more Potassium +51.7%
Contains more Magnesium +11.1%
Contains more Copper +162.3%
Contains more Zinc +76.9%
Contains more Phosphorus +175.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Gratin
Contains more Vitamin C +184.8%
Contains more Vitamin A +520.5%
Contains more Vitamin B1 +48.4%
Contains more Vitamin B2 +25.9%
Contains more Vitamin B3 +127.2%
Contains more Vitamin B5 +143.4%
Contains more Vitamin B6 +148.6%
Contains more Folic acid (B9) +∞%
Contains more Vitamin C +184.8%
Contains more Vitamin A +520.5%
Contains more Vitamin B1 +48.4%
Contains more Vitamin B2 +25.9%
Contains more Vitamin B3 +127.2%
Contains more Vitamin B5 +143.4%
Contains more Vitamin B6 +148.6%
Contains more Folic acid (B9) +∞%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
7%
Chinese broccoli
30%
Gratin
Carbohydrates
4%
Chinese broccoli
11%
Gratin
Fats
3%
Chinese broccoli
35%
Gratin

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Chinese broccoli Gratin Opinion
Calories 22 132 Gratin
Protein 1.14 5.06 Gratin
Fats 0.72 7.59 Gratin
Vitamin C 28.2 9.9 Chinese broccoli
Carbs 3.81 11.27 Gratin
Cholesterol 0 23 Chinese broccoli
Vitamin D 0 0
Iron 0.56 0.64 Gratin
Calcium 100 119 Gratin
Potassium 261 396 Gratin
Magnesium 18 20 Gratin
Sugars 0.84 Chinese broccoli
Fiber 2.5 1.8 Chinese broccoli
Copper 0.061 0.16 Gratin
Zinc 0.39 0.69 Gratin
Starch
Phosphorus 41 113 Gratin
Sodium 7 433 Chinese broccoli
Vitamin A 1638 264 Chinese broccoli
Vitamin E 0.48 Chinese broccoli
Vitamin D 0 0
Vitamin B1 0.095 0.064 Chinese broccoli
Vitamin B2 0.146 0.116 Chinese broccoli
Vitamin B3 0.437 0.993 Gratin
Vitamin B5 0.159 0.387 Gratin
Vitamin B6 0.07 0.174 Gratin
Vitamin B12 0 0
Vitamin K 84.8 Chinese broccoli
Folic acid (B9) 0 3 Gratin
Trans Fat 0 Gratin
Saturated Fat 0.11 4.733 Chinese broccoli
Monounsaturated Fat 0.05 2.149 Gratin
Polyunsaturated fat 0.33 0.276 Chinese broccoli
Tryptophan 0.07 Gratin
Threonine 0.192 Gratin
Isoleucine 0.284 Gratin
Leucine 0.443 Gratin
Lysine 0.381 Gratin
Methionine 0.117 Gratin
Phenylalanine 0.254 Gratin
Valine 0.325 Gratin
Histidine 0.151 Gratin
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.