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Chinese broccoli vs. Celtuce — In-Depth Nutrition Comparison

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The main differences between Chinese broccoli and Celtuce

  • Chinese broccoli is richer in Folate, Vitamin C, Calcium, and Vitamin B2, yet Celtuce is richer in Manganese, and Vitamin A RAE.
  • Daily need coverage for Manganese from Celtuce is 18% higher.
  • Chinese broccoli contains 3 times more Calcium than Celtuce. Chinese broccoli contains 100mg of Calcium, while Celtuce contains 39mg.

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

Infographic

Chinese broccoli vs Celtuce 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.
Contains more Calcium +156.4%
Contains less Sodium -36.4%
Contains more Zinc +44.4%
Contains more Copper +52.5%
Contains more Selenium +44.4%
Contains more Magnesium +55.6%
Contains more Potassium +26.4%
Contains more Manganese +160.6%
Equal in Iron - 0.55
Equal in Phosphorus - 39
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 22% 13% 18% 24% 1% 11% 21% 35% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 21% 20% 17% 30% 2% 8% 14% 90% 5%
Contains more Calcium +156.4%
Contains less Sodium -36.4%
Contains more Zinc +44.4%
Contains more Copper +52.5%
Contains more Selenium +44.4%
Contains more Magnesium +55.6%
Contains more Potassium +26.4%
Contains more Manganese +160.6%
Equal in Iron - 0.55
Equal in Phosphorus - 39

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.
:
Contains more Vitamin C +44.6%
Contains more Vitamin B1 +72.7%
Contains more Vitamin B2 +108.6%
Contains more Vitamin B6 +40%
Contains more Folate +115.2%
Contains more Vitamin A +113.7%
Contains more Vitamin B3 +25.9%
Contains more Vitamin B5 +15.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 210% 0% 0% 65% 14% 17% 11% 11% 12% 35% 0% 0%
Contains more Vitamin C +44.6%
Contains more Vitamin B1 +72.7%
Contains more Vitamin B2 +108.6%
Contains more Vitamin B6 +40%
Contains more Folate +115.2%
Contains more Vitamin A +113.7%
Contains more Vitamin B3 +25.9%
Contains more Vitamin B5 +15.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +34.1%
Contains more Fats +140%
Contains more Other +12.9%
Equal in Carbs - 3.65
Equal in Water - 94.5
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
4% 95%
Protein: 0.85 g
Fats: 0.3 g
Carbs: 3.65 g
Water: 94.5 g
Other: 0.7 g
Contains more Protein +34.1%
Contains more Fats +140%
Contains more Other +12.9%
Equal in Carbs - 3.65
Equal in Water - 94.5

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 Celtuce
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Chinese broccoli Celtuce Opinion
Net carbs 1.31g 1.95g Celtuce
Protein 1.14g 0.85g Chinese broccoli
Fats 0.72g 0.3g Chinese broccoli
Carbs 3.81g 3.65g Chinese broccoli
Calories 22kcal 18kcal Chinese broccoli
Sugar 0.84g Celtuce
Fiber 2.5g 1.7g Chinese broccoli
Calcium 100mg 39mg Chinese broccoli
Iron 0.56mg 0.55mg Chinese broccoli
Magnesium 18mg 28mg Celtuce
Phosphorus 41mg 39mg Chinese broccoli
Potassium 261mg 330mg Celtuce
Sodium 7mg 11mg Chinese broccoli
Zinc 0.39mg 0.27mg Chinese broccoli
Copper 0.061mg 0.04mg Chinese broccoli
Manganese 0.264mg 0.688mg Celtuce
Selenium 1.3µg 0.9µg Chinese broccoli
Vitamin A 1638IU 3500IU Celtuce
Vitamin A RAE 82µg 175µg Celtuce
Vitamin E 0.48mg Chinese broccoli
Vitamin C 28.2mg 19.5mg Chinese broccoli
Vitamin B1 0.095mg 0.055mg Chinese broccoli
Vitamin B2 0.146mg 0.07mg Chinese broccoli
Vitamin B3 0.437mg 0.55mg Celtuce
Vitamin B5 0.159mg 0.183mg Celtuce
Vitamin B6 0.07mg 0.05mg Chinese broccoli
Folate 99µg 46µg Chinese broccoli
Vitamin K 84.8µg Chinese broccoli
Tryptophan 0.006mg Celtuce
Threonine 0.039mg Celtuce
Isoleucine 0.055mg Celtuce
Leucine 0.052mg Celtuce
Lysine 0.055mg Celtuce
Methionine 0.01mg Celtuce
Phenylalanine 0.036mg Celtuce
Valine 0.046mg Celtuce
Histidine 0.015mg Celtuce
Saturated Fat 0.11g Celtuce
Monounsaturated Fat 0.05g Chinese broccoli
Polyunsaturated fat 0.33g Chinese broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese broccoli Celtuce
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
48%
Chinese broccoli
31%
Celtuce
Minerals Daily Need Coverage Score
18%
Chinese broccoli
21%
Celtuce

Comparison summary

Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 4mg)
Which food is richer in vitamins?
Chinese broccoli
Chinese broccoli is relatively richer in vitamins
Which food is lower in Sugar?
Celtuce
Celtuce is lower in Sugar (difference - 0.84g)
Which food is lower in Saturated Fat?
Celtuce
Celtuce is lower in Saturated Fat (difference - 0.11g)
Which food is lower in glycemic index?
Celtuce
Celtuce is lower in glycemic index (difference - 32)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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
  2. Celtuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169990/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.