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

Chinese broccoli vs. Crackers — In-Depth Nutrition Comparison

Compare

How are chinese broccoli and crackers different?

  • Chinese broccoli has more vitamin A and vitamin C; however, crackers are richer in iron, phosphorus, vitamin B1, vitamin B3, vitamin B2, and vitamin E.
  • Crackers cover your daily need for iron, 43% more than chinese broccoli.
  • Chinese broccoli contains less saturated fat.
  • Crackers have a higher glycemic index. The glycemic index of crackers is 63, while the glycemic index of chinese broccoli is 32.

Broccoli, chinese, cooked and Crackers, standard snack-type, regular types were used in this article.

Infographic

Chinese broccoli vs Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains more PotassiumPotassium +121.2%
Contains less SodiumSodium -99%
Contains more CalciumCalcium +20%
Contains more IronIron +619.6%
Contains more CopperCopper +70.5%
Contains more ZincZinc +25.6%
Contains more PhosphorusPhosphorus +504.9%
Contains more ManganeseManganese +86%
Contains more SeleniumSelenium +415.4%
~equal in Magnesium ~18mg

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% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +22.4%
Contains more CholineCholine +163.5%
Contains more Vitamin EVitamin E +531.3%
Contains more Vitamin B1Vitamin B1 +337.9%
Contains more Vitamin B2Vitamin B2 +212.3%
Contains more Vitamin B3Vitamin B3 +895.9%
Contains more Vitamin B5Vitamin B5 +162.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.063mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~92µg

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
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more WaterWater +2879%
Contains more ProteinProtein +482.5%
Contains more FatsFats +3570.8%
Contains more CarbsCarbs +1508.9%
Contains more OtherOther +215.2%

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
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains less Sat. FatSaturated fat -98%
Contains more Mono. FatMonounsaturated fat +13006%
Contains more Poly. FatPolyunsaturated fat +3880.9%

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 Crackers
Rich in minerals ok
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 vitamins Equal

All nutrients comparison - raw data values

Nutrient Chinese broccoli Crackers DV% diff.
Polyunsaturated fat 0.33g 13.137g 85%
Iron 0.56mg 4.03mg 43%
Fats 0.72g 26.43g 40%
Vitamin C 28.2mg 0mg 31%
Sodium 7mg 726mg 31%
Phosphorus 41mg 248mg 30%
Vitamin B1 0.095mg 0.416mg 27%
Saturated fat 0.11g 5.562g 25%
Calories 22kcal 510kcal 24%
Vitamin B2 0.146mg 0.456mg 24%
Vitamin B3 0.437mg 4.352mg 24%
Starch 49.69g 20%
Carbs 3.81g 61.3g 19%
Vitamin E 0.48mg 3.03mg 17%
Monounsaturated fat 0.05g 6.553g 16%
Vitamin K 84.8µg 69.3µg 13%
Protein 1.14g 6.64g 11%
Manganese 0.264mg 0.491mg 10%
Selenium 1.3µg 6.7µg 10%
Vitamin A 82µg 0µg 9%
Copper 0.061mg 0.104mg 5%
Vitamin B5 0.159mg 0.417mg 5%
Potassium 261mg 118mg 4%
Choline 25.3mg 9.6mg 3%
Calcium 100mg 120mg 2%
Folate 99µg 92µg 2%
Fiber 2.5g 2.3g 1%
Vitamin B6 0.07mg 0.063mg 1%
Zinc 0.39mg 0.49mg 1%
Net carbs 1.31g 59g N/A
Magnesium 18mg 18mg 0%
Sugar 0.84g 8.18g N/A
Trans fat 0g 1.076g N/A
Tryptophan 0.084mg 0%
Threonine 0.193mg 0%
Isoleucine 0.246mg 0%
Leucine 0.471mg 0%
Lysine 0.103mg 0%
Methionine 0.112mg 0%
Phenylalanine 0.331mg 0%
Valine 0.294mg 0%
Histidine 0.145mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese broccoli Crackers
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
49%
Crackers
Minerals Daily Need Coverage Score
18%
Chinese broccoli
56%
Crackers

Comparison summary

Which food is richer in minerals?
Crackers
Crackers is relatively richer in minerals
Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 7.34g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 719mg)
Which food is lower in Saturated fat?
Chinese broccoli
Chinese broccoli is lower in Saturated fat (difference - 5.452g)
Which food is lower in glycemic index?
Chinese broccoli
Chinese broccoli is lower in glycemic index (difference - 31)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.