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Beef broiled vs. Chinese broccoli — In-Depth Nutrition Comparison

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What are the differences between beef broiled and chinese broccoli?

  • Beef broiled is higher in vitamin B12, zinc, selenium, vitamin B3, and iron; however, chinese broccoli is richer in vitamin K, vitamin A, and vitamin C.
  • Beef broiled's daily need coverage for vitamin B12 is 110% more.
  • Beef broiled has a lower glycemic index (0) than chinese broccoli (32).

We used Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled and Broccoli, chinese, cooked types in this article.

Infographic

Beef broiled 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.4% 28% 98% 28% 172% 85% 9.4% 1.6% 117%
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 more MagnesiumMagnesium +16.7%
Contains more PotassiumPotassium +21.8%
Contains more IronIron +364.3%
Contains more CopperCopper +39.3%
Contains more ZincZinc +1517.9%
Contains more PhosphorusPhosphorus +382.9%
Contains more SeleniumSelenium +1553.8%
Contains more CalciumCalcium +455.6%
Contains less SodiumSodium -90.3%
Contains more ManganeseManganese +2100%

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.
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 0% 1% 2.4% 0% 12% 41% 101% 39% 88% 330% 3% 6.8% 45%
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 B2Vitamin B2 +20.5%
Contains more Vitamin B3Vitamin B3 +1130.7%
Contains more Vitamin B5Vitamin B5 +313.8%
Contains more Vitamin B6Vitamin B6 +445.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +225.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2633.3%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B1Vitamin B1 +106.5%
Contains more Vitamin KVitamin K +6966.7%
Contains more FolateFolate +1000%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 15% 58%
Protein: 25.93 g
Fats: 15.41 g
Carbs: 0 g
Water: 57.98 g
Other: 0.68 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 ProteinProtein +2174.6%
Contains more FatsFats +2040.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +61.3%
Contains more OtherOther +16.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 51% 4%
Saturated fat: Sat. Fat 5.895 g
Monounsaturated fat: Mono. Fat 6.668 g
Polyunsaturated fat: Poly. Fat 0.484 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 more Mono. FatMonounsaturated fat +13236%
Contains more Poly. FatPolyunsaturated fat +46.7%
Contains less Sat. FatSaturated fat -98.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beef broiled Chinese broccoli DV% diff.
Vitamin B12 2.64µg 0µg 110%
Vitamin K 1.2µg 84.8µg 70%
Zinc 6.31mg 0.39mg 54%
Protein 25.93g 1.14g 50%
Selenium 21.5µg 1.3µg 37%
Vitamin B3 5.378mg 0.437mg 31%
Vitamin C 0mg 28.2mg 31%
Cholesterol 88mg 0mg 29%
Saturated fat 5.895g 0.11g 26%
Iron 2.6mg 0.56mg 26%
Vitamin B6 0.382mg 0.07mg 24%
Fats 15.41g 0.72g 23%
Folate 9µg 99µg 23%
Phosphorus 198mg 41mg 22%
Monounsaturated fat 6.668g 0.05g 17%
Manganese 0.012mg 0.264mg 11%
Calories 250kcal 22kcal 11%
Choline 82.4mg 25.3mg 10%
Fiber 0g 2.5g 10%
Vitamin B5 0.658mg 0.159mg 10%
Vitamin A 3µg 82µg 9%
Calcium 18mg 100mg 8%
Vitamin B1 0.046mg 0.095mg 4%
Sodium 72mg 7mg 3%
Copper 0.085mg 0.061mg 3%
Vitamin E 0.12mg 0.48mg 2%
Vitamin B2 0.176mg 0.146mg 2%
Potassium 318mg 261mg 2%
Polyunsaturated fat 0.484g 0.33g 1%
Magnesium 21mg 18mg 1%
Carbs 0g 3.81g 1%
Net carbs 0g 1.31g N/A
Vitamin D 2IU 0IU 0%
Sugar 0g 0.84g N/A
Trans fat 0.572g 0g N/A
Tryptophan 0.094mg 0%
Threonine 0.72mg 0%
Isoleucine 0.822mg 0%
Leucine 1.45mg 0%
Lysine 1.54mg 0%
Methionine 0.478mg 0%
Phenylalanine 0.725mg 0%
Valine 0.914mg 0%
Histidine 0.604mg 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.044g N/A
Omega-3 - DPA 0.016g 0g N/A
Omega-6 - Gamma-linoleic acid 0.012g N/A

Which food is preferable for your diet?

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

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
51%
Beef broiled
40%
Chinese broccoli
Minerals Daily Need Coverage Score
56%
Beef broiled
18%
Chinese broccoli

Comparison summary

Which food is lower in Cholesterol?
Chinese broccoli
Chinese broccoli is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 65mg)
Which food is lower in Saturated fat?
Chinese broccoli
Chinese broccoli is lower in Saturated fat (difference - 5.785g)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $2)
Which food is lower in Sugar?
Beef broiled
Beef broiled is lower in Sugar (difference - 0.84g)
Which food is lower in glycemic index?
Beef broiled
Beef broiled is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Beef broiled
Beef broiled is relatively richer in minerals
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. Beef broiled - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174032/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.