Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Chinese broccoli vs. Butter cookie — In-Depth Nutrition Comparison

Compare

The main differences between chinese broccoli and butter cookie

  • Chinese broccoli is richer in vitamin K, vitamin C, and vitamin A, yet butter cookie is richer in vitamin B1, iron, vitamin B3, copper, and vitamin B12.
  • Daily need coverage for vitamin K for chinese broccoli is 69% higher.
  • Chinese broccoli contains less saturated fat.
  • Chinese broccoli has a lower glycemic index than butter cookie.

Food types used in this article are Broccoli, chinese, cooked and Cookies, butter, commercially prepared, enriched.

Infographic

Chinese broccoli vs Butter cookie 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 8.6% 8.7% 9.8% 83% 67% 10% 44% 37% 22% 46%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +244.8%
Contains more PotassiumPotassium +135.1%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +55.3%
Contains more IronIron +296.4%
Contains more CopperCopper +227.9%
Contains more PhosphorusPhosphorus +148.8%
Contains more SeleniumSelenium +546.2%
~equal in Zinc ~0.38mg

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% 55% 12% 6% 93% 77% 60% 29% 8.3% 45% 4.3% 57% 3.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +94.4%
Contains more Vitamin KVitamin K +4888.2%
Contains more FolateFolate +30.3%
Contains more CholineCholine +289.2%
Contains more Vitamin AVitamin A +101.2%
Contains more Vitamin EVitamin E +20.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +289.5%
Contains more Vitamin B2Vitamin B2 +129.5%
Contains more Vitamin B3Vitamin B3 +630%
Contains more Vitamin B5Vitamin B5 +206.9%
Contains more Vitamin B12Vitamin B12 +∞%

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
6% 19% 69% 5%
Protein: 6.1 g
Fats: 18.8 g
Carbs: 68.9 g
Water: 4.6 g
Other: 1.6 g
Contains more WaterWater +1933.5%
Contains more ProteinProtein +435.1%
Contains more FatsFats +2511.1%
Contains more CarbsCarbs +1708.4%
Contains more OtherOther +102.5%

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
63% 31% 6%
Saturated fat: Sat. Fat 11.051 g
Monounsaturated fat: Mono. Fat 5.522 g
Polyunsaturated fat: Poly. Fat 0.982 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +10944%
Contains more Poly. FatPolyunsaturated fat +197.6%

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 Butter cookie
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chinese broccoli Butter cookie DV% diff.
Vitamin K 84.8µg 1.7µg 69%
Saturated fat 0.11g 11.051g 50%
Cholesterol 0mg 117mg 39%
Vitamin C 28.2mg 0mg 31%
Fats 0.72g 18.8g 28%
Vitamin B1 0.095mg 0.37mg 23%
Calories 22kcal 467kcal 22%
Carbs 3.81g 68.9g 22%
Iron 0.56mg 2.22mg 21%
Vitamin B3 0.437mg 3.19mg 17%
Vitamin B2 0.146mg 0.335mg 15%
Copper 0.061mg 0.2mg 15%
Vitamin B12 0µg 0.36µg 15%
Monounsaturated fat 0.05g 5.522g 14%
Selenium 1.3µg 8.4µg 13%
Sodium 7mg 282mg 12%
Protein 1.14g 6.1g 10%
Phosphorus 41mg 102mg 9%
Vitamin A 82µg 165µg 9%
Vitamin B5 0.159mg 0.488mg 7%
Calcium 100mg 29mg 7%
Fiber 2.5g 0.8g 7%
Folate 99µg 76µg 6%
Manganese 0.264mg 0.17mg 4%
Polyunsaturated fat 0.33g 0.982g 4%
Potassium 261mg 111mg 4%
Choline 25.3mg 6.5mg 3%
Vitamin B6 0.07mg 0.036mg 3%
Vitamin D 0IU 16IU 2%
Vitamin D 0µg 0.4µg 2%
Magnesium 18mg 12mg 1%
Vitamin E 0.48mg 0.58mg 1%
Net carbs 1.31g 68.1g N/A
Sugar 0.84g 20.24g N/A
Zinc 0.39mg 0.38mg 0%
Tryptophan 0.084mg 0%
Threonine 0.215mg 0%
Isoleucine 0.277mg 0%
Leucine 0.471mg 0%
Lysine 0.308mg 0%
Methionine 0.131mg 0%
Phenylalanine 0.299mg 0%
Valine 0.315mg 0%
Histidine 0.136mg 0%
Omega-3 - EPA 0g 0.011g N/A
Omega-3 - DHA 0g 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese broccoli Butter cookie
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
35%
Butter cookie
Minerals Daily Need Coverage Score
18%
Chinese broccoli
34%
Butter cookie

Comparison summary

Which food is lower in Cholesterol?
Chinese broccoli
Chinese broccoli is lower in Cholesterol (difference - 117mg)
Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 19.4g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 275mg)
Which food is lower in Saturated fat?
Chinese broccoli
Chinese broccoli is lower in Saturated fat (difference - 10.941g)
Which food is lower in glycemic index?
Chinese broccoli
Chinese broccoli is lower in glycemic index (difference - 23)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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. Butter cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174950/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.