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  6. Chinese broccoli vs. Beef broiled

Chinese broccoli vs. Beef broiled — In-Depth Nutrition Comparison

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What are the differences between chinese broccoli and beef broiled?

  • Chinese broccoli is higher in vitamin K, vitamin A, and vitamin C; however, beef broiled is richer in vitamin B12, zinc, selenium, vitamin B3, and iron.
  • Beef broiled's daily need coverage for vitamin B12 is 110% more.
  • Chinese broccoli has less saturated fat.
  • Beef broiled has a lower glycemic index (0) than chinese broccoli (32).

We used Broccoli, chinese, cooked and Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled types in this article.

Infographic

Chinese broccoli vs Beef broiled 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 15% 5.4% 28% 98% 28% 172% 85% 9.4% 1.6% 117%
Contains more CalciumCalcium +455.6%
Contains less SodiumSodium -90.3%
Contains more ManganeseManganese +2100%
Contains more MagnesiumMagnesium +16.7%
Contains more PotassiumPotassium +21.8%
Contains more IronIron +364.3%
Contains more CopperCopper +39.3%
Contains more ZincZinc +1517.9%
Contains more PhosphorusPhosphorus +382.9%
Contains more SeleniumSelenium +1553.8%

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% 1% 2.4% 0% 12% 41% 101% 39% 88% 330% 3% 6.8% 45%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2633.3%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B1Vitamin B1 +106.5%
Contains more Vitamin KVitamin K +6966.7%
Contains more FolateFolate +1000%
Contains more Vitamin B2Vitamin B2 +20.5%
Contains more Vitamin B3Vitamin B3 +1130.7%
Contains more Vitamin B5Vitamin B5 +313.8%
Contains more Vitamin B6Vitamin B6 +445.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +225.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Chinese broccoli Beef broiled DV% diff.
Vitamin B12 0µg 2.64µg 110%
Vitamin K 84.8µg 1.2µg 70%
Zinc 0.39mg 6.31mg 54%
Protein 1.14g 25.93g 50%
Selenium 1.3µg 21.5µg 37%
Vitamin B3 0.437mg 5.378mg 31%
Vitamin C 28.2mg 0mg 31%
Cholesterol 0mg 88mg 29%
Saturated fat 0.11g 5.895g 26%
Iron 0.56mg 2.6mg 26%
Vitamin B6 0.07mg 0.382mg 24%
Fats 0.72g 15.41g 23%
Folate 99µg 9µg 23%
Phosphorus 41mg 198mg 22%
Monounsaturated fat 0.05g 6.668g 17%
Manganese 0.264mg 0.012mg 11%
Calories 22kcal 250kcal 11%
Choline 25.3mg 82.4mg 10%
Fiber 2.5g 0g 10%
Vitamin B5 0.159mg 0.658mg 10%
Vitamin A 82µg 3µg 9%
Calcium 100mg 18mg 8%
Vitamin B1 0.095mg 0.046mg 4%
Sodium 7mg 72mg 3%
Copper 0.061mg 0.085mg 3%
Vitamin E 0.48mg 0.12mg 2%
Vitamin B2 0.146mg 0.176mg 2%
Potassium 261mg 318mg 2%
Polyunsaturated fat 0.33g 0.484g 1%
Magnesium 18mg 21mg 1%
Carbs 3.81g 0g 1%
Net carbs 1.31g 0g N/A
Vitamin D 0IU 2IU 0%
Sugar 0.84g 0g N/A
Trans fat 0g 0.572g N/A
Tryptophan 0.094mg 0%
Threonine 0.72mg 0%
Isoleucine 0.822mg 0%
Leucine 1.45mg 0%
Lysine 1.54mg 0%
Methionine 0.478mg 0%
Phenylalanine 0.725mg 0%
Valine 0.914mg 0%
Histidine 0.604mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.044g N/A
Omega-3 - DPA 0g 0.016g N/A
Omega-6 - Gamma-linoleic acid 0.012g N/A

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
26% 15% 58%
Protein: 25.93 g
Fats: 15.41 g
Carbs: 0 g
Water: 57.98 g
Other: 0.68 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +61.3%
Contains more OtherOther +16.2%
Contains more ProteinProtein +2174.6%
Contains more FatsFats +2040.3%

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
45% 51% 4%
Saturated fat: Sat. Fat 5.895 g
Monounsaturated fat: Mono. Fat 6.668 g
Polyunsaturated fat: Poly. Fat 0.484 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Mono. FatMonounsaturated fat +13236%
Contains more Poly. FatPolyunsaturated fat +46.7%

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 broiled - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174032/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.