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Chinese broccoli vs. Béchamel sauce — In-Depth Nutrition Comparison

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The main differences between chinese broccoli and béchamel sauce

  • Chinese broccoli is richer in vitamin K, vitamin C, vitamin A, folate, manganese, and fiber, yet béchamel sauce is richer in vitamin B12 and phosphorus.
  • Daily need coverage for vitamin K for chinese broccoli is 70% higher.
  • Chinese broccoli contains 35 times more vitamin C than béchamel sauce. Chinese broccoli contains 28.2mg of vitamin C, while béchamel sauce contains 0.8mg.
  • Chinese broccoli contains less saturated fat.

Food types used in this article are Broccoli, chinese, cooked and Sauce, homemade, white, thin.

Infographic

Chinese broccoli vs Béchamel sauce infographic
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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 11% 38% 14% 7.9% 4.3% 11% 43% 43% 3.1% 18%
Contains more MagnesiumMagnesium +20%
Contains more PotassiumPotassium +60.1%
Contains more IronIron +166.7%
Contains more CopperCopper +369.2%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +1000%
Contains more CalciumCalcium +26%
Contains more PhosphorusPhosphorus +146.3%
Contains more SeleniumSelenium +153.8%
~equal in Zinc ~0.42mg

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 2.7% 24% 3.4% 18% 14% 42% 4.9% 20% 9.5% 38% 1.5% 6.8% 7.7%
Contains more Vitamin CVitamin C +3425%
Contains more Vitamin AVitamin A +12.3%
Contains more Vitamin EVitamin E +182.4%
Contains more Vitamin B1Vitamin B1 +72.7%
Contains more Vitamin B3Vitamin B3 +67.4%
Contains more Vitamin B6Vitamin B6 +70.7%
Contains more Vitamin KVitamin K +14033.3%
Contains more FolateFolate +1000%
Contains more CholineCholine +79.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +26%
Contains more Vitamin B5Vitamin B5 +113.2%
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
4% 7% 7% 81%
Protein: 3.77 g
Fats: 6.73 g
Carbs: 7.4 g
Water: 80.66 g
Other: 1.44 g
Contains more WaterWater +16%
Contains more ProteinProtein +230.7%
Contains more FatsFats +834.7%
Contains more CarbsCarbs +94.2%
Contains more OtherOther +82.3%

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
34% 42% 25%
Saturated fat: Sat. Fat 2.152 g
Monounsaturated fat: Mono. Fat 2.67 g
Polyunsaturated fat: Poly. Fat 1.586 g
Contains less Sat. FatSaturated fat -94.9%
Contains more Mono. FatMonounsaturated fat +5240%
Contains more Poly. FatPolyunsaturated fat +380.6%

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 Béchamel sauce
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Chinese broccoli Béchamel sauce DV% diff.
Vitamin K 84.8µg 0.6µg 70%
Vitamin C 28.2mg 0.8mg 30%
Folate 99µg 9µg 23%
Sodium 7mg 328mg 14%
Vitamin B12 0µg 0.3µg 13%
Fiber 2.5g 0.1g 10%
Manganese 0.264mg 0.024mg 10%
Saturated fat 0.11g 2.152g 9%
Fats 0.72g 6.73g 9%
Phosphorus 41mg 101mg 9%
Polyunsaturated fat 0.33g 1.586g 8%
Monounsaturated fat 0.05g 2.67g 7%
Vitamin D 0IU 49IU 6%
Vitamin D 0µg 1.2µg 6%
Protein 1.14g 3.77g 5%
Copper 0.061mg 0.013mg 5%
Vitamin B5 0.159mg 0.339mg 4%
Calories 22kcal 105kcal 4%
Selenium 1.3µg 3.3µg 4%
Iron 0.56mg 0.21mg 4%
Cholesterol 0mg 8mg 3%
Calcium 100mg 126mg 3%
Vitamin B1 0.095mg 0.055mg 3%
Vitamin B2 0.146mg 0.184mg 3%
Potassium 261mg 163mg 3%
Vitamin E 0.48mg 0.17mg 2%
Choline 25.3mg 14.1mg 2%
Vitamin B6 0.07mg 0.041mg 2%
Vitamin B3 0.437mg 0.261mg 1%
Magnesium 18mg 15mg 1%
Vitamin A 82µg 73µg 1%
Carbs 3.81g 7.4g 1%
Net carbs 1.31g 7.3g N/A
Sugar 0.84g 4.78g N/A
Zinc 0.39mg 0.42mg 0%
Tryptophan 0.046mg 0%
Threonine 0.147mg 0%
Isoleucine 0.198mg 0%
Leucine 0.32mg 0%
Lysine 0.259mg 0%
Methionine 0.082mg 0%
Phenylalanine 0.157mg 0%
Valine 0.219mg 0%
Histidine 0.089mg 0%

Which food is preferable for your diet?

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

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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
15%
Béchamel sauce
Minerals Daily Need Coverage Score
18%
Chinese broccoli
19%
Béchamel sauce

Comparison summary

Which food is lower in Cholesterol?
Chinese broccoli
Chinese broccoli is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 3.94g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 321mg)
Which food is lower in Saturated fat?
Chinese broccoli
Chinese broccoli is lower in Saturated fat (difference - 2.042g)
Which food is richer in vitamins?
Chinese broccoli
Chinese broccoli is relatively richer in vitamins
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 32)
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.

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

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.