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  6. Chinese broccoli vs. Green beans

Chinese broccoli vs. Green beans — In-Depth Nutrition Comparison

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Important differences between chinese broccoli and green beans

  • Green beans have less vitamin K, vitamin C, vitamin A, folate, and calcium.
  • Chinese broccoli's daily need coverage for vitamin K is 31% more.
  • Chinese broccoli has 3 times more folate than green beans. Chinese broccoli has 99µg of folate, while green beans have 33µg.
  • Chinese broccoli is lower in sugar.
  • Chinese broccoli has a higher glycemic index than green beans.

The food varieties used in the comparison are Broccoli, chinese, cooked and Beans, snap, green, cooked, boiled, drained, without salt.

Infographic

Chinese broccoli vs Green beans 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 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more CalciumCalcium +127.3%
Contains more PotassiumPotassium +78.8%
Contains more ZincZinc +56%
Contains more PhosphorusPhosphorus +41.4%
Contains more SeleniumSelenium +550%
Contains more IronIron +16.1%
Contains less SodiumSodium -85.7%
~equal in Magnesium ~18mg
~equal in Copper ~0.057mg
~equal in Manganese ~0.285mg

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin CVitamin C +190.7%
Contains more Vitamin AVitamin A +156.3%
Contains more Vitamin B1Vitamin B1 +28.4%
Contains more Vitamin B2Vitamin B2 +50.5%
Contains more Vitamin B5Vitamin B5 +114.9%
Contains more Vitamin B6Vitamin B6 +25%
Contains more Vitamin KVitamin K +77%
Contains more FolateFolate +200%
Contains more CholineCholine +49.7%
Contains more Vitamin B3Vitamin B3 +40.5%
~equal in Vitamin E ~0.46mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese broccoli Green beans DV% diff.
Vitamin K 84.8µg 47.9µg 31%
Vitamin C 28.2mg 9.7mg 21%
Folate 99µg 33µg 17%
Vitamin A 82µg 32µg 6%
Calcium 100mg 44mg 6%
Vitamin B2 0.146mg 0.097mg 4%
Fiber 2.5g 3.2g 3%
Potassium 261mg 146mg 3%
Selenium 1.3µg 0.2µg 2%
Vitamin B5 0.159mg 0.074mg 2%
Choline 25.3mg 16.9mg 2%
Phosphorus 41mg 29mg 2%
Protein 1.14g 1.89g 2%
Vitamin B1 0.095mg 0.074mg 2%
Vitamin B6 0.07mg 0.056mg 1%
Vitamin B3 0.437mg 0.614mg 1%
Polyunsaturated fat 0.33g 0.145g 1%
Calories 22kcal 35kcal 1%
Manganese 0.264mg 0.285mg 1%
Fats 0.72g 0.28g 1%
Zinc 0.39mg 0.25mg 1%
Iron 0.56mg 0.65mg 1%
Carbs 3.81g 7.88g 1%
Net carbs 1.31g 4.68g N/A
Magnesium 18mg 18mg 0%
Sugar 0.84g 3.63g N/A
Copper 0.061mg 0.057mg 0%
Sodium 7mg 1mg 0%
Vitamin E 0.48mg 0.46mg 0%
Saturated fat 0.11g 0.064g 0%
Monounsaturated fat 0.05g 0.011g 0%
Tryptophan 0.02mg 0%
Threonine 0.082mg 0%
Isoleucine 0.069mg 0%
Leucine 0.116mg 0%
Lysine 0.091mg 0%
Methionine 0.023mg 0%
Phenylalanine 0.069mg 0%
Valine 0.093mg 0%
Histidine 0.035mg 0%

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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more FatsFats +157.1%
Contains more ProteinProtein +65.8%
Contains more CarbsCarbs +106.8%
~equal in Water ~89.22g
~equal in Other ~0.73g

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
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains more Mono. FatMonounsaturated fat +354.5%
Contains more Poly. FatPolyunsaturated fat +127.6%
Contains less Sat. FatSaturated fat -41.8%

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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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/nutrients
  2. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.