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Apple vs. Chinese broccoli — In-Depth Nutrition Comparison

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Important differences between apples and chinese broccoli

  • Apples have less vitamin K, vitamin A, vitamin C, folate, manganese, calcium, vitamin B2, vitamin B1, and iron.
  • Chinese broccoli's daily need coverage for vitamin K is 69% more.

The food varieties used in the comparison are Apples, raw, with skin and Broccoli, chinese, cooked.

Infographic

Apple 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.
Apple
Apple
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 1.8% 9.4% 4.5% 9% 1.1% 4.7% 0.13% 4.6% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains less SodiumSodium -85.7%
Contains more MagnesiumMagnesium +260%
Contains more CalciumCalcium +1566.7%
Contains more PotassiumPotassium +143.9%
Contains more IronIron +366.7%
Contains more CopperCopper +125.9%
Contains more ZincZinc +875%
Contains more PhosphorusPhosphorus +272.7%
Contains more ManganeseManganese +654.3%
Contains more SeleniumSelenium +∞%

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.
Apple
Apple
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 15% 1% 3.6% 0% 4.3% 6% 1.7% 3.7% 9.5% 0% 5.5% 2.3% 1.9%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin CVitamin C +513%
Contains more Vitamin AVitamin A +2633.3%
Contains more Vitamin EVitamin E +166.7%
Contains more Vitamin B1Vitamin B1 +458.8%
Contains more Vitamin B2Vitamin B2 +461.5%
Contains more Vitamin B3Vitamin B3 +380.2%
Contains more Vitamin B5Vitamin B5 +160.7%
Contains more Vitamin B6Vitamin B6 +70.7%
Contains more Vitamin KVitamin K +3754.5%
Contains more FolateFolate +3200%
Contains more CholineCholine +644.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Apple Chinese broccoli DV% diff.
Vitamin K 2.2µg 84.8µg 69%
Vitamin C 4.6mg 28.2mg 26%
Folate 3µg 99µg 24%
Manganese 0.035mg 0.264mg 10%
Vitamin A 3µg 82µg 9%
Vitamin B2 0.026mg 0.146mg 9%
Calcium 6mg 100mg 9%
Fructose 5.9g 7%
Vitamin B1 0.017mg 0.095mg 7%
Iron 0.12mg 0.56mg 6%
Potassium 107mg 261mg 5%
Copper 0.027mg 0.061mg 4%
Choline 3.4mg 25.3mg 4%
Phosphorus 11mg 41mg 4%
Carbs 13.81g 3.81g 3%
Zinc 0.04mg 0.39mg 3%
Magnesium 5mg 18mg 3%
Polyunsaturated fat 0.051g 0.33g 2%
Vitamin B5 0.061mg 0.159mg 2%
Vitamin B3 0.091mg 0.437mg 2%
Vitamin B6 0.041mg 0.07mg 2%
Protein 0.26g 1.14g 2%
Selenium 0µg 1.3µg 2%
Calories 52kcal 22kcal 2%
Vitamin E 0.18mg 0.48mg 2%
Fats 0.17g 0.72g 1%
Net carbs 11.41g 1.31g N/A
Sugar 10.39g 0.84g N/A
Fiber 2.4g 2.5g 0%
Starch 0.05g 0%
Sodium 1mg 7mg 0%
Saturated fat 0.028g 0.11g 0%
Monounsaturated fat 0.007g 0.05g 0%
Tryptophan 0.001mg 0%
Threonine 0.006mg 0%
Isoleucine 0.006mg 0%
Leucine 0.013mg 0%
Lysine 0.012mg 0%
Methionine 0.001mg 0%
Phenylalanine 0.006mg 0%
Valine 0.012mg 0%
Histidine 0.005mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Apple
Apple
1
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 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 CarbsCarbs +262.5%
Contains more ProteinProtein +338.5%
Contains more FatsFats +323.5%
Contains more OtherOther +295%
~equal in Water ~93.54g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Apple
Apple
1
33% 8% 59%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.051 g
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains less Sat. FatSaturated fat -74.5%
Contains more Mono. FatMonounsaturated fat +614.3%
Contains more Poly. FatPolyunsaturated fat +547.1%

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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. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.