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Broccoli vs Chinese broccoli - In-Depth Nutrition Comparison

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How are Broccoli and Chinese broccoli different?

  • Broccoli is higher in Vitamin C, Vitamin K, Vitamin B5, and Vitamin B6, however Chinese broccoli is richer in Folate, Vitamin A RAE, and Calcium.
  • Daily need coverage for Vitamin C from Broccoli is 68% higher.
  • Broccoli contains 4 times more Vitamin B5 than Chinese broccoli. While Broccoli contains 0.573mg of Vitamin B5, Chinese broccoli contains only 0.159mg.

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

Infographic

Broccoli vs Chinese broccoli infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +30.4%
Contains more Magnesium +16.7%
Contains more Phosphorus +61%
Contains more Potassium +21.1%
Contains more Calcium +112.8%
Contains less Sodium -78.8%
Contains more Copper +24.5%
Equal in Zinc - 0.39
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 28% 15% 29% 28% 5% 12% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 22% 13% 18% 24% 1% 11% 21%
Contains more Iron +30.4%
Contains more Magnesium +16.7%
Contains more Phosphorus +61%
Contains more Potassium +21.1%
Contains more Calcium +112.8%
Contains less Sodium -78.8%
Contains more Copper +24.5%
Equal in Zinc - 0.39

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin E +62.5%
Contains more Vitamin C +216.3%
Contains more Vitamin B3 +46.2%
Contains more Vitamin B5 +260.4%
Contains more Vitamin B6 +150%
Contains more Vitamin K +19.8%
Contains more Vitamin A +162.9%
Contains more Vitamin B1 +33.8%
Contains more Vitamin B2 +24.8%
Contains more Folate +57.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
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%
Contains more Vitamin E +62.5%
Contains more Vitamin C +216.3%
Contains more Vitamin B3 +46.2%
Contains more Vitamin B5 +260.4%
Contains more Vitamin B6 +150%
Contains more Vitamin K +19.8%
Contains more Vitamin A +162.9%
Contains more Vitamin B1 +33.8%
Contains more Vitamin B2 +24.8%
Contains more Folate +57.1%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Broccoli Chinese broccoli
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Broccoli Chinese broccoli Opinion
Net carbs 4.04g 1.31g Broccoli
Protein 2.82g 1.14g Broccoli
Fats 0.37g 0.72g Chinese broccoli
Carbs 6.64g 3.81g Broccoli
Calories 34kcal 22kcal Broccoli
Starch 0g g Broccoli
Fructose 0.68g g Broccoli
Sugar 1.7g 0.84g Chinese broccoli
Fiber 2.6g 2.5g Broccoli
Calcium 47mg 100mg Chinese broccoli
Iron 0.73mg 0.56mg Broccoli
Magnesium 21mg 18mg Broccoli
Phosphorus 66mg 41mg Broccoli
Potassium 316mg 261mg Broccoli
Sodium 33mg 7mg Chinese broccoli
Zinc 0.41mg 0.39mg Broccoli
Copper 0.049mg 0.061mg Chinese broccoli
Vitamin A 623IU 1638IU Chinese broccoli
Vitamin E 0.78mg 0.48mg Broccoli
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 89.2mg 28.2mg Broccoli
Vitamin B1 0.071mg 0.095mg Chinese broccoli
Vitamin B2 0.117mg 0.146mg Chinese broccoli
Vitamin B3 0.639mg 0.437mg Broccoli
Vitamin B5 0.573mg 0.159mg Broccoli
Vitamin B6 0.175mg 0.07mg Broccoli
Folate 63µg 99µg Chinese broccoli
Vitamin B12 0µg 0µg
Vitamin K 101.6µg 84.8µg Broccoli
Tryptophan 0.033mg mg Broccoli
Threonine 0.088mg mg Broccoli
Isoleucine 0.079mg mg Broccoli
Leucine 0.129mg mg Broccoli
Lysine 0.135mg mg Broccoli
Methionine 0.038mg mg Broccoli
Phenylalanine 0.117mg mg Broccoli
Valine 0.125mg mg Broccoli
Histidine 0.059mg mg Broccoli
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.039g 0.11g Broccoli
Monounsaturated Fat 0.011g 0.05g Chinese broccoli
Polyunsaturated fat 0.038g 0.33g Chinese broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Chinese broccoli
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
65
Broccoli
48
Chinese broccoli
Mineral Summary Score
18
Broccoli
17
Chinese broccoli

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
17%
Broccoli
7%
Chinese broccoli
Carbohydrates
7%
Broccoli
4%
Chinese broccoli
Fats
2%
Broccoli
3%
Chinese broccoli

Comparison summary

Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 0.86g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 26mg)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $0.4)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.071g)
Which food is richer in minerals?
Broccoli
Broccoli is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.