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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
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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 Calcium +316.7%
Contains more Potassium +29.2%
Contains more Magnesium +28.6%
Contains more Iron +282.1%
Contains more Copper +209.8%
Contains more Zinc +38.5%
Contains more Phosphorus +26.8%
Contains less Sodium -71.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 30% 24% 13% 21% 11% 18% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 8% 18% 10% 63% 15% 23% 1%
Contains more Calcium +316.7%
Contains more Potassium +29.2%
Contains more Magnesium +28.6%
Contains more Iron +282.1%
Contains more Copper +209.8%
Contains more Zinc +38.5%
Contains more Phosphorus +26.8%
Contains less Sodium -71.4%

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 C +403.6%
Contains more Vitamin A +116.7%
Contains more Vitamin K +103.8%
Contains more Folate +90.4%
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 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 19% 46% 23% 0% 36% 33% 19% 17% 21% 0% 105% 39%
Contains more Vitamin C +403.6%
Contains more Vitamin A +116.7%
Contains more Vitamin K +103.8%
Contains more Folate +90.4%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
7%
Chinese broccoli
13%
Garden asparagus
Carbohydrates
4%
Chinese broccoli
4%
Garden asparagus
Fats
3%
Chinese broccoli
1%
Garden asparagus

Comparison summary table

Pay attention at 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 Sugars ok
Lower in price ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

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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 contains less Sugars?
Chinese broccoli
Chinese broccoli contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Chinese broccoli Garden asparagus Opinion
Calories 22 20 Chinese broccoli
Protein 1.14 2.2 Garden asparagus
Fats 0.72 0.12 Chinese broccoli
Vitamin C 28.2 5.6 Chinese broccoli
Carbs 3.81 3.88 Garden asparagus
Cholesterol 0 0
Vitamin D 0 0
Iron 0.56 2.14 Garden asparagus
Calcium 100 24 Chinese broccoli
Potassium 261 202 Chinese broccoli
Magnesium 18 14 Chinese broccoli
Sugars 0.84 1.88 Chinese broccoli
Fiber 2.5 2.1 Chinese broccoli
Copper 0.061 0.189 Garden asparagus
Zinc 0.39 0.54 Garden asparagus
Starch
Phosphorus 41 52 Garden asparagus
Sodium 7 2 Garden asparagus
Vitamin A 1638 756 Chinese broccoli
Vitamin E 0.48 1.13 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.095 0.143 Garden asparagus
Vitamin B2 0.146 0.141 Chinese broccoli
Vitamin B3 0.437 0.978 Garden asparagus
Vitamin B5 0.159 0.274 Garden asparagus
Vitamin B6 0.07 0.091 Garden asparagus
Vitamin B12 0 0
Vitamin K 84.8 41.6 Chinese broccoli
Folate 99 52 Chinese broccoli
Trans Fat 0 0
Saturated Fat 0.11 0.04 Garden asparagus
Monounsaturated Fat 0.05 0 Chinese broccoli
Polyunsaturated fat 0.33 0.05 Chinese broccoli
Tryptophan 0.027 Garden asparagus
Threonine 0.084 Garden asparagus
Isoleucine 0.075 Garden asparagus
Leucine 0.128 Garden asparagus
Lysine 0.104 Garden asparagus
Methionine 0.031 Garden asparagus
Phenylalanine 0.075 Garden asparagus
Valine 0.115 Garden asparagus
Histidine 0.049 Garden asparagus
Fructose 1 Garden asparagus

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 of 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.