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Chinese broccoli vs. Almond butter — In-Depth Nutrition Comparison

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The main differences between chinese broccoli and almond butter

  • Chinese broccoli is richer in vitamin K, vitamin A, and vitamin C, yet almond butter is richer in vitamin E, copper, manganese, phosphorus, magnesium, vitamin B2, and iron.
  • Daily need coverage for vitamin E for almond butter is 158% higher.

Food types used in this article are Broccoli, chinese, cooked and Nuts, almond butter, plain, without salt added.

Infographic

Chinese broccoli vs Almond butter 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" 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Contains more MagnesiumMagnesium +1450%
Contains more CalciumCalcium +247%
Contains more PotassiumPotassium +186.6%
Contains more IronIron +523.2%
Contains more CopperCopper +1431.1%
Contains more ZincZinc +743.6%
Contains more PhosphorusPhosphorus +1139%
Contains more ManganeseManganese +707.2%
Contains more SeleniumSelenium +84.6%
~equal in Sodium ~7mg

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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
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% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +131.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +86.8%
Contains more Vitamin EVitamin E +4943.8%
Contains more Vitamin B2Vitamin B2 +543.2%
Contains more Vitamin B3Vitamin B3 +622%
Contains more Vitamin B5Vitamin B5 +100%
Contains more Vitamin B6Vitamin B6 +47.1%
Contains more CholineCholine +105.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Contains more WaterWater +5603.7%
Contains more ProteinProtein +1738.6%
Contains more FatsFats +7608.3%
Contains more CarbsCarbs +394%
Contains more OtherOther +289.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Contains less Sat. FatSaturated fat -97.4%
Contains more Mono. FatMonounsaturated fat +64790%
Contains more Poly. FatPolyunsaturated fat +4025.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chinese broccoli Almond butter DV% diff.
Vitamin E 0.48mg 24.21mg 158%
Copper 0.061mg 0.934mg 97%
Polyunsaturated fat 0.33g 13.613g 89%
Fats 0.72g 55.5g 84%
Manganese 0.264mg 2.131mg 81%
Monounsaturated fat 0.05g 32.445g 81%
Vitamin K 84.8µg 0µg 71%
Phosphorus 41mg 508mg 67%
Magnesium 18mg 279mg 62%
Vitamin B2 0.146mg 0.939mg 61%
Protein 1.14g 20.96g 40%
Iron 0.56mg 3.49mg 37%
Vitamin C 28.2mg 0mg 31%
Fiber 2.5g 10.3g 31%
Calories 22kcal 614kcal 30%
Zinc 0.39mg 3.29mg 26%
Calcium 100mg 347mg 25%
Saturated fat 0.11g 4.152g 18%
Vitamin B3 0.437mg 3.155mg 17%
Potassium 261mg 748mg 14%
Folate 99µg 53µg 12%
Vitamin A 82µg 0µg 9%
Choline 25.3mg 52.1mg 5%
Vitamin B1 0.095mg 0.041mg 5%
Carbs 3.81g 18.82g 5%
Vitamin B5 0.159mg 0.318mg 3%
Vitamin B6 0.07mg 0.103mg 3%
Selenium 1.3µg 2.4µg 2%
Net carbs 1.31g 8.52g N/A
Sugar 0.84g 4.43g N/A
Starch 0.08g 0%
Sodium 7mg 7mg 0%
Tryptophan 0.159mg 0%
Threonine 0.555mg 0%
Isoleucine 0.813mg 0%
Leucine 1.483mg 0%
Lysine 0.612mg 0%
Methionine 0.122mg 0%
Phenylalanine 1.149mg 0%
Valine 0.937mg 0%
Histidine 0.55mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese broccoli Almond butter
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
40%
Chinese broccoli
68%
Almond butter
Minerals Daily Need Coverage Score
18%
Chinese broccoli
141%
Almond butter

Comparison summary

Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 3.59g)
Which food is lower in Saturated fat?
Chinese broccoli
Chinese broccoli is lower in Saturated fat (difference - 4.042g)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $3)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (7 mg)
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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/nutrients
  2. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.