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  6. Chinese broccoli vs. Wheat Bread

Chinese broccoli vs. Wheat Bread — In-Depth Nutrition Comparison

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The main differences between chinese broccoli and wheat Bread

  • Chinese broccoli is richer in vitamin K, vitamin A, and vitamin C, yet wheat Bread is richer in selenium, manganese, iron, vitamin B3, vitamin B1, and phosphorus.
  • Daily need coverage for vitamin K for chinese broccoli is 66% higher.
  • Chinese broccoli contains less sodium.
  • Chinese broccoli has a lower glycemic index than wheat Bread.

Food types used in this article are Broccoli, chinese, cooked and Bread, wheat, toasted.

Infographic

Chinese broccoli vs Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more PotassiumPotassium +17%
Contains less SodiumSodium -98.8%
Contains more MagnesiumMagnesium +227.8%
Contains more CalciumCalcium +65%
Contains more IronIron +630.4%
Contains more CopperCopper +224.6%
Contains more ZincZinc +276.9%
Contains more PhosphorusPhosphorus +358.5%
Contains more ManganeseManganese +421.6%
Contains more SeleniumSelenium +2469.2%

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +14000%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin KVitamin K +1387.7%
Contains more FolateFolate +15.1%
Contains more CholineCholine +14.5%
Contains more Vitamin B1Vitamin B1 +362.1%
Contains more Vitamin B2Vitamin B2 +161.6%
Contains more Vitamin B3Vitamin B3 +1330.2%
Contains more Vitamin B5Vitamin B5 +186.8%
Contains more Vitamin B6Vitamin B6 +118.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese broccoli Wheat Bread DV% diff.
Vitamin K 84.8µg 5.7µg 66%
Selenium 1.3µg 33.4µg 58%
Manganese 0.264mg 1.377mg 48%
Iron 0.56mg 4.09mg 44%
Vitamin B3 0.437mg 6.25mg 36%
Vitamin C 28.2mg 0.2mg 31%
Vitamin B1 0.095mg 0.439mg 29%
Sodium 7mg 601mg 26%
Protein 1.14g 12.96g 24%
Phosphorus 41mg 188mg 21%
Vitamin B2 0.146mg 0.382mg 18%
Carbs 3.81g 55.77g 17%
Calories 22kcal 313kcal 15%
Copper 0.061mg 0.198mg 15%
Zinc 0.39mg 1.47mg 10%
Magnesium 18mg 59mg 10%
Fiber 2.5g 4.7g 9%
Vitamin A 82µg 0µg 9%
Polyunsaturated fat 0.33g 1.72g 9%
Calcium 100mg 165mg 7%
Vitamin B5 0.159mg 0.456mg 6%
Vitamin B6 0.07mg 0.153mg 6%
Fats 0.72g 4.27g 5%
Saturated fat 0.11g 0.989g 4%
Folate 99µg 86µg 3%
Vitamin E 0.48mg 0.24mg 2%
Monounsaturated fat 0.05g 1.019g 2%
Choline 25.3mg 22.1mg 1%
Potassium 261mg 223mg 1%
Net carbs 1.31g 51.07g N/A
Sugar 0.84g 6.42g N/A
Tryptophan 0.092mg 0%
Threonine 0.299mg 0%
Isoleucine 0.258mg 0%
Leucine 0.461mg 0%
Lysine 0.215mg 0%
Methionine 0.105mg 0%
Phenylalanine 0.315mg 0%
Valine 0.31mg 0%
Histidine 0.15mg 0%
Omega-3 - ALA 0.161g 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
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more WaterWater +286.1%
Contains more ProteinProtein +1036.8%
Contains more FatsFats +493.1%
Contains more CarbsCarbs +1363.8%
Contains more OtherOther +250.6%

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
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -88.9%
Contains more Mono. FatMonounsaturated fat +1938%
Contains more Poly. FatPolyunsaturated fat +421.2%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.