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  6. Blueberry vs. Chinese broccoli

Blueberry vs. Chinese broccoli — In-Depth Nutrition Comparison

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How are blueberries and chinese broccoli different?

  • Chinese broccoli has more vitamin K, vitamin A, folate, vitamin C, calcium, vitamin B2, and potassium than blueberries.
  • Daily need coverage for vitamin K for chinese broccoli is 55% higher.
  • Chinese broccoli has a lower glycemic index (32) than blueberries (53).

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

Infographic

Blueberry 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 4.3% 1.8% 6.8% 11% 19% 4.4% 5.1% 0.13% 44% 0.55%
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 ManganeseManganese +27.3%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +1566.7%
Contains more PotassiumPotassium +239%
Contains more IronIron +100%
Contains more ZincZinc +143.8%
Contains more PhosphorusPhosphorus +241.7%
Contains more SeleniumSelenium +1200%
~equal in Copper ~0.061mg

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 32% 1% 11% 0% 9.3% 9.5% 7.8% 7.4% 12% 0% 48% 4.5% 3.3%
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 EVitamin E +18.8%
Contains more Vitamin CVitamin C +190.7%
Contains more Vitamin AVitamin A +2633.3%
Contains more Vitamin B1Vitamin B1 +156.8%
Contains more Vitamin B2Vitamin B2 +256.1%
Contains more Vitamin B5Vitamin B5 +28.2%
Contains more Vitamin B6Vitamin B6 +34.6%
Contains more Vitamin KVitamin K +339.4%
Contains more FolateFolate +1550%
Contains more CholineCholine +321.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.437mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Blueberry Chinese broccoli DV% diff.
Vitamin K 19.3µg 84.8µg 55%
Folate 6µg 99µg 23%
Vitamin C 9.7mg 28.2mg 21%
Calcium 6mg 100mg 9%
Vitamin A 3µg 82µg 9%
Vitamin B2 0.041mg 0.146mg 8%
Fructose 4.97g 6%
Vitamin B1 0.037mg 0.095mg 5%
Potassium 77mg 261mg 5%
Choline 6mg 25.3mg 4%
Iron 0.28mg 0.56mg 4%
Carbs 14.49g 3.81g 4%
Phosphorus 12mg 41mg 4%
Magnesium 6mg 18mg 3%
Manganese 0.336mg 0.264mg 3%
Selenium 0.1µg 1.3µg 2%
Calories 57kcal 22kcal 2%
Zinc 0.16mg 0.39mg 2%
Vitamin B6 0.052mg 0.07mg 1%
Vitamin E 0.57mg 0.48mg 1%
Protein 0.74g 1.14g 1%
Polyunsaturated fat 0.146g 0.33g 1%
Vitamin B5 0.124mg 0.159mg 1%
Fats 0.33g 0.72g 1%
Net carbs 12.09g 1.31g N/A
Sugar 9.96g 0.84g N/A
Fiber 2.4g 2.5g 0%
Copper 0.057mg 0.061mg 0%
Starch 0.03g 0%
Sodium 1mg 7mg 0%
Vitamin B3 0.418mg 0.437mg 0%
Saturated fat 0.028g 0.11g 0%
Monounsaturated fat 0.047g 0.05g 0%
Tryptophan 0.003mg 0%
Threonine 0.02mg 0%
Isoleucine 0.023mg 0%
Leucine 0.044mg 0%
Lysine 0.013mg 0%
Methionine 0.012mg 0%
Phenylalanine 0.026mg 0%
Valine 0.031mg 0%
Histidine 0.011mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 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 +280.3%
Contains more ProteinProtein +54.1%
Contains more FatsFats +118.2%
Contains more WaterWater +11.1%
Contains more OtherOther +243.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 21% 66%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.146 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 Poly. FatPolyunsaturated fat +126%
~equal in Monounsaturated fat ~0.05g

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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. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/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.