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  6. Chinese broccoli vs. Asparagus

Chinese broccoli vs. Asparagus — In-Depth Nutrition Comparison

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Significant differences between chinese broccoli and asparagus

  • Chinese broccoli has more vitamin K, vitamin C, folate, and calcium; however, asparagus is richer in iron and copper.
  • Chinese broccoli covers your daily vitamin K needs 36% more than asparagus.
  • Asparagus has 5 times less vitamin C than chinese broccoli. Chinese broccoli has 28.2mg of vitamin C, while asparagus has 5.6mg.

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

Infographic

Chinese broccoli vs Asparagus infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more MagnesiumMagnesium +28.6%
Contains more CalciumCalcium +316.7%
Contains more PotassiumPotassium +29.2%
Contains more ManganeseManganese +67.1%
Contains more IronIron +282.1%
Contains more CopperCopper +209.8%
Contains more ZincZinc +38.5%
Contains more PhosphorusPhosphorus +26.8%
Contains less SodiumSodium -71.4%
Contains more SeleniumSelenium +76.9%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 94% 0% 27% 9.6% 24% 34% 8.2% 9.5% 16% 0% 212% 74%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 19% 0% 13% 23% 36% 33% 18% 16% 21% 0% 104% 39%
Contains more Vitamin CVitamin C +403.6%
Contains more Vitamin AVitamin A +115.8%
Contains more Vitamin KVitamin K +103.8%
Contains more FolateFolate +90.4%
Contains more Vitamin EVitamin E +135.4%
Contains more Vitamin B1Vitamin B1 +50.5%
Contains more Vitamin B3Vitamin B3 +123.8%
Contains more Vitamin B5Vitamin B5 +72.3%
Contains more Vitamin B6Vitamin B6 +30%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.141mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese broccoli Asparagus DV% diff.
Vitamin K 84.8µg 41.6µg 36%
Vitamin C 28.2mg 5.6mg 25%
Iron 0.56mg 2.14mg 20%
Copper 0.061mg 0.189mg 14%
Folate 99µg 52µg 12%
Calcium 100mg 24mg 8%
Vitamin A 82µg 38µg 5%
Manganese 0.264mg 0.158mg 5%
Vitamin E 0.48mg 1.13mg 4%
Vitamin B1 0.095mg 0.143mg 4%
Vitamin B3 0.437mg 0.978mg 3%
Protein 1.14g 2.2g 2%
Potassium 261mg 202mg 2%
Fiber 2.5g 2.1g 2%
Phosphorus 41mg 52mg 2%
Selenium 1.3µg 2.3µg 2%
Vitamin B5 0.159mg 0.274mg 2%
Vitamin B6 0.07mg 0.091mg 2%
Choline 25.3mg 16mg 2%
Polyunsaturated fat 0.33g 0.05g 2%
Fats 0.72g 0.12g 1%
Magnesium 18mg 14mg 1%
Zinc 0.39mg 0.54mg 1%
Fructose 1g 1%
Calories 22kcal 20kcal 0%
Protein per 100 calories 5.2g 11g N/A
Calories per 10 g protein 193kcal 91kcal N/A
Weight per 100 calories 455g 500g N/A
Net carbs 1.31g 1.78g N/A
Carbs 3.81g 3.88g 0%
Sugar 0.84g 1.88g N/A
Sodium 7mg 2mg 0%
Vitamin B2 0.146mg 0.141mg 0%
Saturated fat 0.11g 0.04g 0%
Monounsaturated fat 0.05g 0g 0%
Tryptophan 0.027mg 0%
Threonine 0.084mg 0%
Isoleucine 0.075mg 0%
Leucine 0.128mg 0%
Lysine 0.104mg 0%
Methionine 0.031mg 0%
Phenylalanine 0.075mg 0%
Valine 0.115mg 0%
Histidine 0.049mg 0%

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
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more FatsFats +500%
Contains more ProteinProtein +93%
~equal in Carbs ~3.88g
~equal in Water ~93.22g

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
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +560%
Contains less Sat. FatSaturated fat -63.6%

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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. 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.