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Chinese broccoli vs Cauliflower - In-Depth Nutrition Comparison

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The main differences between Chinese broccoli and Cauliflower

  • Chinese broccoli is richer in Vitamin K, Folate, Calcium, and Vitamin B2, yet Cauliflower is richer in Vitamin C, Vitamin B5, Vitamin A, and Vitamin B6.
  • Daily need coverage for Vitamin K from Chinese broccoli is 58% higher.
  • Chinese broccoli contains 5 times more Calcium than Cauliflower. Chinese broccoli contains 100mg of Calcium, while Cauliflower contains 22mg.

Food types used in this article are Broccoli, chinese, cooked and Cauliflower, raw.

Infographic

Chinese broccoli vs Cauliflower 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +33.3%
Contains more Calcium +354.5%
Contains more Magnesium +20%
Contains more Copper +56.4%
Contains more Zinc +44.4%
Contains less Sodium -76.7%
Contains more Potassium +14.6%
Equal in Phosphorus - 44
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 30% 24% 13% 21% 11% 18% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 16% 7% 27% 11% 14% 8% 19% 4%
Contains more Iron +33.3%
Contains more Calcium +354.5%
Contains more Magnesium +20%
Contains more Copper +56.4%
Contains more Zinc +44.4%
Contains less Sodium -76.7%
Contains more Potassium +14.6%
Equal in Phosphorus - 44

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin E +500%
Contains more Vitamin B1 +90%
Contains more Vitamin B2 +143.3%
Contains more Vitamin K +447.1%
Contains more Folate +73.7%
Contains more Vitamin C +70.9%
Contains more Vitamin B3 +16%
Contains more Vitamin B5 +319.5%
Contains more Vitamin B6 +162.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 94% 99% 10% 0% 24% 34% 9% 10% 17% 0% 212% 75%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 161% 0% 2% 0% 13% 14% 10% 41% 43% 0% 39% 43%
Contains more Vitamin A +∞%
Contains more Vitamin E +500%
Contains more Vitamin B1 +90%
Contains more Vitamin B2 +143.3%
Contains more Vitamin K +447.1%
Contains more Folate +73.7%
Contains more Vitamin C +70.9%
Contains more Vitamin B3 +16%
Contains more Vitamin B5 +319.5%
Contains more Vitamin B6 +162.9%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
48
Chinese broccoli
30
Cauliflower
Mineral Summary Score
17
Chinese broccoli
13
Cauliflower

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
7%
Chinese broccoli
12%
Cauliflower
Carbohydrates
4%
Chinese broccoli
5%
Cauliflower
Fats
3%
Chinese broccoli
1%
Cauliflower

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chinese broccoli Cauliflower
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese broccoli Cauliflower
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 1.07g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Chinese broccoli
Chinese broccoli is lower in Saturated Fat (difference - 0.02g)
Which food is lower in glycemic index?
Chinese broccoli
Chinese broccoli is lower in glycemic index (difference - 32)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

All nutrients comparison - raw data values

Nutrient Chinese broccoli Cauliflower Opinion
Calories 22 25 Cauliflower
Protein 1.14 1.92 Cauliflower
Fats 0.72 0.28 Chinese broccoli
Vitamin C 28.2 48.2 Cauliflower
Carbs 3.81 4.97 Cauliflower
Cholesterol 0 0
Vitamin D 0 0
Iron 0.56 0.42 Chinese broccoli
Calcium 100 22 Chinese broccoli
Potassium 261 299 Cauliflower
Magnesium 18 15 Chinese broccoli
Sugar 0.84 1.91 Chinese broccoli
Fiber 2.5 2 Chinese broccoli
Copper 0.061 0.039 Chinese broccoli
Zinc 0.39 0.27 Chinese broccoli
Starch
Phosphorus 41 44 Cauliflower
Sodium 7 30 Chinese broccoli
Vitamin A 1638 0 Chinese broccoli
Vitamin E 0.48 0.08 Chinese broccoli
Vitamin D 0 0
Vitamin B1 0.095 0.05 Chinese broccoli
Vitamin B2 0.146 0.06 Chinese broccoli
Vitamin B3 0.437 0.507 Cauliflower
Vitamin B5 0.159 0.667 Cauliflower
Vitamin B6 0.07 0.184 Cauliflower
Vitamin B12 0 0
Vitamin K 84.8 15.5 Chinese broccoli
Folate 99 57 Chinese broccoli
Trans Fat 0 0
Saturated Fat 0.11 0.13 Chinese broccoli
Monounsaturated Fat 0.05 0.034 Chinese broccoli
Polyunsaturated fat 0.33 0.031 Chinese broccoli
Tryptophan 0.02 Cauliflower
Threonine 0.076 Cauliflower
Isoleucine 0.071 Cauliflower
Leucine 0.106 Cauliflower
Lysine 0.217 Cauliflower
Methionine 0.02 Cauliflower
Phenylalanine 0.065 Cauliflower
Valine 0.125 Cauliflower
Histidine 0.056 Cauliflower
Fructose 0.97 Cauliflower

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/nutrients
  2. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.