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Chinese broccoli vs. Tomato — In-Depth Nutrition Comparison

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How are Chinese broccoli and Tomato different?

  • Tomato contains less Vitamin K, Folate, Vitamin C, Vitamin B2, Calcium, Manganese, and Fiber than Chinese broccoli.
  • Chinese broccoli covers your daily need of Vitamin K 64% more than Tomato.
  • Chinese broccoli has 10 times more Calcium than Tomato. Chinese broccoli has 100mg of Calcium, while Tomato has 10mg.
  • Chinese broccoli contains less Sugar.

Broccoli, chinese, cooked and Tomatoes, red, ripe, raw, year round average types were used in this article.

Infographic

Chinese broccoli vs Tomato 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 Calcium +900%
Contains more Iron +107.4%
Contains more Magnesium +63.6%
Contains more Phosphorus +70.8%
Contains more Potassium +10.1%
Contains more Zinc +129.4%
Contains more Manganese +131.6%
Contains more Selenium +∞%
Contains less Sodium -28.6%
Equal in Potassium - 237
Equal in Copper - 0.059
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 22% 13% 18% 24% 1% 11% 21% 35% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 11% 8% 11% 21% 1% 5% 20% 15% 0%
Contains more Calcium +900%
Contains more Iron +107.4%
Contains more Magnesium +63.6%
Contains more Phosphorus +70.8%
Contains more Potassium +10.1%
Contains more Zinc +129.4%
Contains more Manganese +131.6%
Contains more Selenium +∞%
Contains less Sodium -28.6%
Equal in Potassium - 237
Equal in Copper - 0.059

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.
:
3
Tomato
Contains more Vitamin A +96.6%
Contains more Vitamin C +105.8%
Contains more Vitamin B1 +156.8%
Contains more Vitamin B2 +668.4%
Contains more Vitamin B5 +78.7%
Contains more Folate +560%
Contains more Vitamin K +973.4%
Contains more Vitamin E +12.5%
Contains more Vitamin B3 +35.9%
Contains more Vitamin B6 +14.3%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 50% 11% 0% 46% 10% 5% 12% 6% 19% 12% 0% 20%
Contains more Vitamin A +96.6%
Contains more Vitamin C +105.8%
Contains more Vitamin B1 +156.8%
Contains more Vitamin B2 +668.4%
Contains more Vitamin B5 +78.7%
Contains more Folate +560%
Contains more Vitamin K +973.4%
Contains more Vitamin E +12.5%
Contains more Vitamin B3 +35.9%
Contains more Vitamin B6 +14.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +29.5%
Contains more Fats +260%
Contains more Other +54.9%
Equal in Carbs - 3.89
Equal in Water - 94.52
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more Protein +29.5%
Contains more Fats +260%
Contains more Other +54.9%
Equal in Carbs - 3.89
Equal in Water - 94.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +61.3%
Contains more Polyunsaturated fat +297.6%
Contains less Saturated Fat -74.5%
22% 10% 67%
Saturated Fat: 0.11 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.33 g
20% 22% 58%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.083 g
Contains more Monounsaturated Fat +61.3%
Contains more Polyunsaturated fat +297.6%
Contains less Saturated Fat -74.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chinese broccoli Tomato Opinion
Net carbs 1.31g 2.69g Tomato
Protein 1.14g 0.88g Chinese broccoli
Fats 0.72g 0.2g Chinese broccoli
Carbs 3.81g 3.89g Tomato
Calories 22kcal 18kcal Chinese broccoli
Fructose 1.37g Tomato
Sugar 0.84g 2.63g Chinese broccoli
Fiber 2.5g 1.2g Chinese broccoli
Calcium 100mg 10mg Chinese broccoli
Iron 0.56mg 0.27mg Chinese broccoli
Magnesium 18mg 11mg Chinese broccoli
Phosphorus 41mg 24mg Chinese broccoli
Potassium 261mg 237mg Chinese broccoli
Sodium 7mg 5mg Tomato
Zinc 0.39mg 0.17mg Chinese broccoli
Copper 0.061mg 0.059mg Chinese broccoli
Manganese 0.264mg 0.114mg Chinese broccoli
Selenium 1.3µg 0µg Chinese broccoli
Vitamin A 1638IU 833IU Chinese broccoli
Vitamin A RAE 82µg 42µg Chinese broccoli
Vitamin E 0.48mg 0.54mg Tomato
Vitamin C 28.2mg 13.7mg Chinese broccoli
Vitamin B1 0.095mg 0.037mg Chinese broccoli
Vitamin B2 0.146mg 0.019mg Chinese broccoli
Vitamin B3 0.437mg 0.594mg Tomato
Vitamin B5 0.159mg 0.089mg Chinese broccoli
Vitamin B6 0.07mg 0.08mg Tomato
Folate 99µg 15µg Chinese broccoli
Vitamin K 84.8µg 7.9µg Chinese broccoli
Tryptophan 0.006mg Tomato
Threonine 0.027mg Tomato
Isoleucine 0.018mg Tomato
Leucine 0.025mg Tomato
Lysine 0.027mg Tomato
Methionine 0.006mg Tomato
Phenylalanine 0.027mg Tomato
Valine 0.018mg Tomato
Histidine 0.014mg Tomato
Saturated Fat 0.11g 0.028g Tomato
Monounsaturated Fat 0.05g 0.031g Chinese broccoli
Polyunsaturated fat 0.33g 0.083g Chinese broccoli

Which food is preferable for your diet?

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

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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
48%
Chinese broccoli
16%
Tomato
Minerals Daily Need Coverage Score
18%
Chinese broccoli
9%
Tomato

Comparison summary

Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 0.082g)
Which food is lower in glycemic index?
Tomato
Tomato is lower in glycemic index (difference - 9)
Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 1.79g)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $0.4)
Which food is richer in minerals?
Chinese broccoli
Chinese broccoli is relatively richer in minerals
Which food is richer in vitamins?
Chinese broccoli
Chinese broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/nutrients
  2. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.