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Butter cookie vs. Chinese broccoli — In-Depth Nutrition Comparison

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The main differences between butter cookie and chinese broccoli

  • Butter cookie is richer in vitamin B1, iron, vitamin B3, copper, and vitamin B12, yet chinese broccoli is richer in vitamin K, vitamin C, and vitamin A.
  • Daily need coverage for vitamin K for chinese broccoli is 69% higher.
  • Chinese broccoli has a lower glycemic index than butter cookie.

Food types used in this article are Cookies, butter, commercially prepared, enriched and Broccoli, chinese, cooked.

Infographic

Butter cookie 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 8.6% 8.7% 9.8% 83% 67% 10% 44% 37% 22% 46%
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 IronIron +296.4%
Contains more CopperCopper +227.9%
Contains more PhosphorusPhosphorus +148.8%
Contains more SeleniumSelenium +546.2%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +244.8%
Contains more PotassiumPotassium +135.1%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +55.3%
~equal in Zinc ~0.39mg

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% 55% 12% 6% 93% 77% 60% 29% 8.3% 45% 4.3% 57% 3.5%
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 AVitamin A +101.2%
Contains more Vitamin EVitamin E +20.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +289.5%
Contains more Vitamin B2Vitamin B2 +129.5%
Contains more Vitamin B3Vitamin B3 +630%
Contains more Vitamin B5Vitamin B5 +206.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +94.4%
Contains more Vitamin KVitamin K +4888.2%
Contains more FolateFolate +30.3%
Contains more CholineCholine +289.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 19% 69% 5%
Protein: 6.1 g
Fats: 18.8 g
Carbs: 68.9 g
Water: 4.6 g
Other: 1.6 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 +435.1%
Contains more FatsFats +2511.1%
Contains more CarbsCarbs +1708.4%
Contains more OtherOther +102.5%
Contains more WaterWater +1933.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
63% 31% 6%
Saturated fat: Sat. Fat 11.051 g
Monounsaturated fat: Mono. Fat 5.522 g
Polyunsaturated fat: Poly. Fat 0.982 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 +10944%
Contains more Poly. FatPolyunsaturated fat +197.6%
Contains less Sat. FatSaturated fat -99%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Butter cookie Chinese broccoli DV% diff.
Vitamin K 1.7µg 84.8µg 69%
Saturated fat 11.051g 0.11g 50%
Cholesterol 117mg 0mg 39%
Vitamin C 0mg 28.2mg 31%
Fats 18.8g 0.72g 28%
Vitamin B1 0.37mg 0.095mg 23%
Calories 467kcal 22kcal 22%
Carbs 68.9g 3.81g 22%
Iron 2.22mg 0.56mg 21%
Vitamin B3 3.19mg 0.437mg 17%
Vitamin B2 0.335mg 0.146mg 15%
Copper 0.2mg 0.061mg 15%
Vitamin B12 0.36µg 0µg 15%
Monounsaturated fat 5.522g 0.05g 14%
Selenium 8.4µg 1.3µg 13%
Sodium 282mg 7mg 12%
Protein 6.1g 1.14g 10%
Phosphorus 102mg 41mg 9%
Vitamin A 165µg 82µg 9%
Vitamin B5 0.488mg 0.159mg 7%
Calcium 29mg 100mg 7%
Fiber 0.8g 2.5g 7%
Folate 76µg 99µg 6%
Manganese 0.17mg 0.264mg 4%
Polyunsaturated fat 0.982g 0.33g 4%
Potassium 111mg 261mg 4%
Choline 6.5mg 25.3mg 3%
Vitamin B6 0.036mg 0.07mg 3%
Vitamin D 16IU 0IU 2%
Vitamin D 0.4µg 0µg 2%
Magnesium 12mg 18mg 1%
Vitamin E 0.58mg 0.48mg 1%
Net carbs 68.1g 1.31g N/A
Sugar 20.24g 0.84g N/A
Zinc 0.38mg 0.39mg 0%
Tryptophan 0.084mg 0%
Threonine 0.215mg 0%
Isoleucine 0.277mg 0%
Leucine 0.471mg 0%
Lysine 0.308mg 0%
Methionine 0.131mg 0%
Phenylalanine 0.299mg 0%
Valine 0.315mg 0%
Histidine 0.136mg 0%
Omega-3 - EPA 0.011g 0g N/A
Omega-3 - DHA 0.007g 0g N/A

Which food is preferable for your diet?

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

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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
35%
Butter cookie
40%
Chinese broccoli
Minerals Daily Need Coverage Score
34%
Butter cookie
18%
Chinese broccoli

Comparison summary

Which food is lower in Cholesterol?
Chinese broccoli
Chinese broccoli is lower in Cholesterol (difference - 117mg)
Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 19.4g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 275mg)
Which food is lower in Saturated fat?
Chinese broccoli
Chinese broccoli is lower in Saturated fat (difference - 10.941g)
Which food is lower in glycemic index?
Chinese broccoli
Chinese broccoli is lower in glycemic index (difference - 23)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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. Butter cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174950/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.