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Chinese broccoli vs Garden asparagus - In-Depth Nutrition Comparison

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Significant differences between Chinese broccoli and Garden asparagus

  • Chinese broccoli has more Vitamin K, Vitamin C, Folate, and Calcium, however Garden asparagus is richer in Iron, and Copper.
  • Chinese broccoli covers your daily Vitamin K needs 36% more than Garden asparagus.
  • Garden asparagus has 5 times less Vitamin C than Chinese broccoli. Chinese broccoli has 28.2mg of Vitamin C, while Garden asparagus has 5.6mg.

Specific food types used in this comparison are Broccoli, chinese, cooked and Asparagus, raw.

Infographic

Chinese broccoli vs Garden asparagus 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +316.7%
Contains more Magnesium +28.6%
Contains more Potassium +29.2%
Contains more Iron +282.1%
Contains more Phosphorus +26.8%
Contains less Sodium -71.4%
Contains more Zinc +38.5%
Contains more Copper +209.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 22% 13% 18% 24% 1% 11% 21%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 81% 10% 23% 18% 1% 15% 63%
Contains more Calcium +316.7%
Contains more Magnesium +28.6%
Contains more Potassium +29.2%
Contains more Iron +282.1%
Contains more Phosphorus +26.8%
Contains less Sodium -71.4%
Contains more Zinc +38.5%
Contains more Copper +209.8%

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 +116.7%
Contains more Vitamin C +403.6%
Contains more Folate +90.4%
Contains more Vitamin K +103.8%
Contains more Vitamin E +135.4%
Contains more Vitamin B1 +50.5%
Contains more Vitamin B3 +123.8%
Contains more Vitamin B5 +72.3%
Contains more Vitamin B6 +30%
Equal in Vitamin B2 - 0.141
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 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
Contains more Vitamin A +116.7%
Contains more Vitamin C +403.6%
Contains more Folate +90.4%
Contains more Vitamin K +103.8%
Contains more Vitamin E +135.4%
Contains more Vitamin B1 +50.5%
Contains more Vitamin B3 +123.8%
Contains more Vitamin B5 +72.3%
Contains more Vitamin B6 +30%
Equal in Vitamin B2 - 0.141

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 Garden asparagus
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chinese broccoli Garden asparagus Opinion
Net carbs 1.31g 1.78g Garden asparagus
Protein 1.14g 2.2g Garden asparagus
Fats 0.72g 0.12g Chinese broccoli
Carbs 3.81g 3.88g Garden asparagus
Calories 22kcal 20kcal Chinese broccoli
Starch g g
Fructose g 1g Garden asparagus
Sugar 0.84g 1.88g Chinese broccoli
Fiber 2.5g 2.1g Chinese broccoli
Calcium 100mg 24mg Chinese broccoli
Iron 0.56mg 2.14mg Garden asparagus
Magnesium 18mg 14mg Chinese broccoli
Phosphorus 41mg 52mg Garden asparagus
Potassium 261mg 202mg Chinese broccoli
Sodium 7mg 2mg Garden asparagus
Zinc 0.39mg 0.54mg Garden asparagus
Copper 0.061mg 0.189mg Garden asparagus
Vitamin A 1638IU 756IU Chinese broccoli
Vitamin E 0.48mg 1.13mg Garden asparagus
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 28.2mg 5.6mg Chinese broccoli
Vitamin B1 0.095mg 0.143mg Garden asparagus
Vitamin B2 0.146mg 0.141mg Chinese broccoli
Vitamin B3 0.437mg 0.978mg Garden asparagus
Vitamin B5 0.159mg 0.274mg Garden asparagus
Vitamin B6 0.07mg 0.091mg Garden asparagus
Folate 99µg 52µg Chinese broccoli
Vitamin B12 0µg 0µg
Vitamin K 84.8µg 41.6µg Chinese broccoli
Tryptophan mg 0.027mg Garden asparagus
Threonine mg 0.084mg Garden asparagus
Isoleucine mg 0.075mg Garden asparagus
Leucine mg 0.128mg Garden asparagus
Lysine mg 0.104mg Garden asparagus
Methionine mg 0.031mg Garden asparagus
Phenylalanine mg 0.075mg Garden asparagus
Valine mg 0.115mg Garden asparagus
Histidine mg 0.049mg Garden asparagus
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.11g 0.04g Garden asparagus
Monounsaturated Fat 0.05g 0g Chinese broccoli
Polyunsaturated fat 0.33g 0.05g Chinese broccoli

Which food is preferable for your diet?

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

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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
29
Garden asparagus
Mineral Summary Score
17
Chinese broccoli
27
Garden asparagus

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
13%
Garden asparagus
Carbohydrates
4%
Chinese broccoli
4%
Garden asparagus
Fats
3%
Chinese broccoli
1%
Garden asparagus

Comparison summary

Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.07g)
Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 1.04g)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
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.

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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.