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  6. Chinese broccoli vs. Beef Liver raw

Chinese broccoli vs. Beef Liver raw — In-Depth Nutrition Comparison

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The main differences between Chinese broccoli and Beef Liver raw

  • Chinese broccoli is richer in Vitamin K, yet Beef Liver raw is richer in Vitamin B12, Copper, Vitamin A RAE, Vitamin B2, Vitamin B5, Vitamin B3, Vitamin B6, and Selenium.
  • Daily need coverage for Vitamin B12 from Beef Liver raw is 2471% higher.
  • Chinese broccoli contains 27 times more Vitamin K than Beef Liver raw. Chinese broccoli contains 84.8µg of Vitamin K, while Beef Liver raw contains 3.1µg.

Food types used in this article are Broccoli, chinese, cooked and Beef, variety meats and by-products, liver, raw.

Infographic

Chinese broccoli vs Beef Liver raw 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.
Chinese broccoli
Chinese broccoli
2
:
7
Beef Liver raw
Beef Liver raw
Contains more Calcium +1900%
Contains less Sodium -89.9%
Contains more Iron +775%
Contains more Phosphorus +843.9%
Contains more Potassium +19.9%
Contains more Zinc +925.6%
Contains more Copper +15891.8%
Contains more Manganese +17.4%
Contains more Selenium +2953.8%
Equal in Magnesium - 18
Chinese broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 22% 13% 18% 24% 1% 11% 21% 35% 8%
Beef Liver raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 184% 13% 166% 28% 9% 110% 3252% 41% 217%
Contains more Calcium +1900%
Contains less Sodium -89.9%
Contains more Iron +775%
Contains more Phosphorus +843.9%
Contains more Potassium +19.9%
Contains more Zinc +925.6%
Contains more Copper +15891.8%
Contains more Manganese +17.4%
Contains more Selenium +2953.8%
Equal in Magnesium - 18

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.
Chinese broccoli
Chinese broccoli
3
:
9
Beef Liver raw
Beef Liver raw
Contains more Vitamin E +26.3%
Contains more Vitamin C +2069.2%
Contains more Vitamin K +2635.5%
Contains more Vitamin A +931.6%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +98.9%
Contains more Vitamin B2 +1787%
Contains more Vitamin B3 +2914.9%
Contains more Vitamin B5 +4411.3%
Contains more Vitamin B6 +1447.1%
Contains more Folate +192.9%
Contains more Vitamin B12 +∞%
Chinese broccoli
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%
Beef Liver raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1014% 8% 36% 5% 48% 636% 248% 431% 250% 218% 7413% 8%
Contains more Vitamin E +26.3%
Contains more Vitamin C +2069.2%
Contains more Vitamin K +2635.5%
Contains more Vitamin A +931.6%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +98.9%
Contains more Vitamin B2 +1787%
Contains more Vitamin B3 +2914.9%
Contains more Vitamin B5 +4411.3%
Contains more Vitamin B6 +1447.1%
Contains more Folate +192.9%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chinese broccoli
Chinese broccoli
1
:
4
Beef Liver raw
Beef Liver raw
Contains more Water +32.1%
Contains more Protein +1686%
Contains more Fats +404.2%
Contains more Other +65.8%
Equal in Carbs - 3.89
Chinese broccoli
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Beef Liver raw
20% 4% 4% 71%
Protein: 20.36 g
Fats: 3.63 g
Carbs: 3.89 g
Water: 70.81 g
Other: 1.31 g
Contains more Water +32.1%
Contains more Protein +1686%
Contains more Fats +404.2%
Contains more Other +65.8%
Equal in Carbs - 3.89

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chinese broccoli
Chinese broccoli
1
:
2
Beef Liver raw
Beef Liver raw
Contains less Saturated Fat -91.1%
Contains more Monounsaturated Fat +858%
Contains more Polyunsaturated fat +40.9%
Chinese broccoli
22% 10% 67%
Saturated Fat: 0.11 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.33 g
Beef Liver raw
57% 22% 21%
Saturated Fat: 1.233 g
Monounsaturated Fat: 0.479 g
Polyunsaturated fat: 0.465 g
Contains less Saturated Fat -91.1%
Contains more Monounsaturated Fat +858%
Contains more Polyunsaturated fat +40.9%

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 Beef Liver raw
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Chinese broccoli Beef Liver raw Opinion
Net carbs 1.31g 3.89g Beef Liver raw
Protein 1.14g 20.36g Beef Liver raw
Fats 0.72g 3.63g Beef Liver raw
Carbs 3.81g 3.89g Beef Liver raw
Calories 22kcal 135kcal Beef Liver raw
Sugar 0.84g 0g Beef Liver raw
Fiber 2.5g 0g Chinese broccoli
Calcium 100mg 5mg Chinese broccoli
Iron 0.56mg 4.9mg Beef Liver raw
Magnesium 18mg 18mg
Phosphorus 41mg 387mg Beef Liver raw
Potassium 261mg 313mg Beef Liver raw
Sodium 7mg 69mg Chinese broccoli
Zinc 0.39mg 4mg Beef Liver raw
Copper 0.061mg 9.755mg Beef Liver raw
Manganese 0.264mg 0.31mg Beef Liver raw
Selenium 1.3µg 39.7µg Beef Liver raw
Vitamin A 1638IU 16898IU Beef Liver raw
Vitamin A RAE 82µg 4968µg Beef Liver raw
Vitamin E 0.48mg 0.38mg Chinese broccoli
Vitamin D 0IU 49IU Beef Liver raw
Vitamin D 0µg 1.2µg Beef Liver raw
Vitamin C 28.2mg 1.3mg Chinese broccoli
Vitamin B1 0.095mg 0.189mg Beef Liver raw
Vitamin B2 0.146mg 2.755mg Beef Liver raw
Vitamin B3 0.437mg 13.175mg Beef Liver raw
Vitamin B5 0.159mg 7.173mg Beef Liver raw
Vitamin B6 0.07mg 1.083mg Beef Liver raw
Folate 99µg 290µg Beef Liver raw
Vitamin B12 0µg 59.3µg Beef Liver raw
Vitamin K 84.8µg 3.1µg Chinese broccoli
Tryptophan 0.263mg Beef Liver raw
Threonine 0.869mg Beef Liver raw
Isoleucine 0.967mg Beef Liver raw
Leucine 1.91mg Beef Liver raw
Lysine 1.607mg Beef Liver raw
Methionine 0.543mg Beef Liver raw
Phenylalanine 1.084mg Beef Liver raw
Valine 1.26mg Beef Liver raw
Histidine 0.629mg Beef Liver raw
Cholesterol 0mg 275mg Chinese broccoli
Trans Fat 0g 0.17g Chinese broccoli
Saturated Fat 0.11g 1.233g Chinese broccoli
Monounsaturated Fat 0.05g 0.479g Beef Liver raw
Polyunsaturated fat 0.33g 0.465g Beef Liver raw
Omega-6 - Eicosadienoic acid 0.01g Beef Liver raw
Omega-6 - Linoleic acid 0.299g Beef Liver raw
Omega-6 - Gamma-linoleic acid 0.009g Beef Liver raw
Omega-3 - ALA 0.007g Beef Liver raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese broccoli Beef Liver raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
48%
Chinese broccoli
859%
Beef Liver raw
Minerals Daily Need Coverage Score
18%
Chinese broccoli
402%
Beef Liver raw

Comparison summary

Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 62mg)
Which food is lower in Cholesterol?
Chinese broccoli
Chinese broccoli is lower in Cholesterol (difference - 275mg)
Which food is lower in Saturated Fat?
Chinese broccoli
Chinese broccoli is lower in Saturated Fat (difference - 1.123g)
Which food is lower in Sugar?
Beef Liver raw
Beef Liver raw is lower in Sugar (difference - 0.84g)
Which food is lower in glycemic index?
Beef Liver raw
Beef Liver raw is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Beef Liver raw
Beef Liver raw is relatively richer in minerals
Which food is richer in vitamins?
Beef Liver raw
Beef Liver raw is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Beef Liver raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169451/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.