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Chinese broccoli vs. Parmigiano-Reggiano — In-Depth Nutrition Comparison

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Summary of differences between chinese broccoli and parmigiano-Reggiano

  • Chinese broccoli has more vitamin K and vitamin C; however, parmigiano-Reggiano is higher in calcium, phosphorus, vitamin B12, zinc, and selenium.
  • Parmigiano-Reggiano covers your daily need for calcium, 101% more than chinese broccoli.
  • Chinese broccoli has less saturated fat.

These are the specific foods used in this comparison Broccoli, chinese, cooked and Cheese, parmesan, dry grated, reduced fat.

Infographic

Chinese broccoli vs Parmigiano-Reggiano 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 27% 333% 11% 34% 79% 106% 312% 199% 11% 97%
Contains more PotassiumPotassium +108.8%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +210.6%
Contains more MagnesiumMagnesium +111.1%
Contains more CalciumCalcium +1009%
Contains more IronIron +60.7%
Contains more CopperCopper +290.2%
Contains more ZincZinc +892.3%
Contains more PhosphorusPhosphorus +1678%
Contains more SeleniumSelenium +1261.5%

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% 53% 3.4% 6% 7.3% 112% 2.1% 20% 11% 283% 4.3% 7.5% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +182.4%
Contains more Vitamin B1Vitamin B1 +227.6%
Contains more Vitamin B3Vitamin B3 +283.3%
Contains more Vitamin B6Vitamin B6 +42.9%
Contains more Vitamin KVitamin K +4888.2%
Contains more FolateFolate +890%
Contains more CholineCholine +22.2%
Contains more Vitamin AVitamin A +95.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +232.9%
Contains more Vitamin B5Vitamin B5 +104.4%
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
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 g
Contains more CarbsCarbs +178.1%
Contains more WaterWater +84.9%
Contains more ProteinProtein +1654.4%
Contains more FatsFats +2677.8%
Contains more OtherOther +916.5%

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
67% 31% 2%
Saturated fat: Sat. Fat 13.317 g
Monounsaturated fat: Mono. Fat 6.098 g
Polyunsaturated fat: Poly. Fat 0.462 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +12096%
Contains more Poly. FatPolyunsaturated fat +40%

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 Parmigiano-Reggiano
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chinese broccoli Parmigiano-Reggiano DV% diff.
Calcium 100mg 1109mg 101%
Phosphorus 41mg 729mg 98%
Vitamin B12 0µg 2.26µg 94%
Vitamin K 84.8µg 1.7µg 69%
Sodium 7mg 1529mg 66%
Saturated fat 0.11g 13.317g 60%
Protein 1.14g 20g 38%
Zinc 0.39mg 3.87mg 32%
Vitamin C 28.2mg 0mg 31%
Selenium 1.3µg 17.7µg 30%
Fats 0.72g 20g 30%
Cholesterol 0mg 88mg 29%
Vitamin B2 0.146mg 0.486mg 26%
Folate 99µg 10µg 22%
Copper 0.061mg 0.238mg 20%
Monounsaturated fat 0.05g 6.098g 15%
Calories 22kcal 265kcal 12%
Fiber 2.5g 0g 10%
Vitamin A 82µg 160µg 9%
Manganese 0.264mg 0.085mg 8%
Vitamin B1 0.095mg 0.029mg 6%
Magnesium 18mg 38mg 5%
Potassium 261mg 125mg 4%
Iron 0.56mg 0.9mg 4%
Vitamin B5 0.159mg 0.325mg 3%
Vitamin B6 0.07mg 0.049mg 2%
Vitamin D 0IU 15IU 2%
Vitamin B3 0.437mg 0.114mg 2%
Vitamin D 0µg 0.4µg 2%
Vitamin E 0.48mg 0.17mg 2%
Choline 25.3mg 20.7mg 1%
Carbs 3.81g 1.37g 1%
Polyunsaturated fat 0.33g 0.462g 1%
Net carbs 1.31g 1.37g N/A
Sugar 0.84g 0g N/A
Tryptophan 0.24mg 0%
Threonine 1.519mg 0%
Isoleucine 1.2mg 0%
Leucine 2.983mg 0%
Lysine 2.459mg 0%
Methionine 0.369mg 0%
Phenylalanine 1.604mg 0%
Valine 1.498mg 0%
Histidine 0.752mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese broccoli Parmigiano-Reggiano
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
40%
Parmigiano-Reggiano
Minerals Daily Need Coverage Score
18%
Chinese broccoli
121%
Parmigiano-Reggiano

Comparison summary

Which food is lower in Sugar?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Sugar (difference - 0.84g)
Which food is lower in glycemic index?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Parmigiano-Reggiano
Parmigiano-Reggiano is relatively richer in minerals
Which food is lower in Cholesterol?
Chinese broccoli
Chinese broccoli is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 1522mg)
Which food is lower in Saturated fat?
Chinese broccoli
Chinese broccoli is lower in Saturated fat (difference - 13.207g)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $3.2)
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. Parmigiano-Reggiano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173452/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.