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  6. Wheat Bread vs. Chinese broccoli

Wheat Bread vs. Chinese broccoli — In-Depth Nutrition Comparison

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The main differences between wheat Bread and chinese broccoli

  • Wheat Bread is richer in selenium, manganese, iron, vitamin B3, vitamin B1, and phosphorus, yet chinese broccoli is richer in vitamin K, vitamin A, and vitamin C.
  • Daily need coverage for vitamin K for chinese broccoli is 66% higher.
  • Wheat Bread contains 86 times more sodium than chinese broccoli. Wheat Bread contains 601mg of sodium, while chinese broccoli contains 7mg.
  • Chinese broccoli has a lower glycemic index than wheat Bread.

Food types used in this article are Bread, wheat, toasted and Broccoli, chinese, cooked.

Infographic

Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
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 +227.8%
Contains more CalciumCalcium +65%
Contains more IronIron +630.4%
Contains more CopperCopper +224.6%
Contains more ZincZinc +276.9%
Contains more PhosphorusPhosphorus +358.5%
Contains more ManganeseManganese +421.6%
Contains more SeleniumSelenium +2469.2%
Contains more PotassiumPotassium +17%
Contains less SodiumSodium -98.8%

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
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 B1Vitamin B1 +362.1%
Contains more Vitamin B2Vitamin B2 +161.6%
Contains more Vitamin B3Vitamin B3 +1330.2%
Contains more Vitamin B5Vitamin B5 +186.8%
Contains more Vitamin B6Vitamin B6 +118.6%
Contains more Vitamin CVitamin C +14000%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin KVitamin K +1387.7%
Contains more FolateFolate +15.1%
Contains more CholineCholine +14.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Chinese broccoli DV% diff.
Vitamin K 5.7µg 84.8µg 66%
Selenium 33.4µg 1.3µg 58%
Manganese 1.377mg 0.264mg 48%
Iron 4.09mg 0.56mg 44%
Vitamin B3 6.25mg 0.437mg 36%
Vitamin C 0.2mg 28.2mg 31%
Vitamin B1 0.439mg 0.095mg 29%
Sodium 601mg 7mg 26%
Protein 12.96g 1.14g 24%
Phosphorus 188mg 41mg 21%
Vitamin B2 0.382mg 0.146mg 18%
Carbs 55.77g 3.81g 17%
Calories 313kcal 22kcal 15%
Copper 0.198mg 0.061mg 15%
Zinc 1.47mg 0.39mg 10%
Magnesium 59mg 18mg 10%
Fiber 4.7g 2.5g 9%
Vitamin A 0µg 82µg 9%
Polyunsaturated fat 1.72g 0.33g 9%
Calcium 165mg 100mg 7%
Vitamin B5 0.456mg 0.159mg 6%
Vitamin B6 0.153mg 0.07mg 6%
Fats 4.27g 0.72g 5%
Saturated fat 0.989g 0.11g 4%
Folate 86µg 99µg 3%
Vitamin E 0.24mg 0.48mg 2%
Monounsaturated fat 1.019g 0.05g 2%
Choline 22.1mg 25.3mg 1%
Potassium 223mg 261mg 1%
Net carbs 51.07g 1.31g N/A
Sugar 6.42g 0.84g N/A
Tryptophan 0.092mg 0%
Threonine 0.299mg 0%
Isoleucine 0.258mg 0%
Leucine 0.461mg 0%
Lysine 0.215mg 0%
Methionine 0.105mg 0%
Phenylalanine 0.315mg 0%
Valine 0.31mg 0%
Histidine 0.15mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 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 +1036.8%
Contains more FatsFats +493.1%
Contains more CarbsCarbs +1363.8%
Contains more OtherOther +250.6%
Contains more WaterWater +286.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 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 +1938%
Contains more Poly. FatPolyunsaturated fat +421.2%
Contains less Sat. FatSaturated fat -88.9%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.