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Chinese broccoli vs. Ginger — In-Depth Nutrition Comparison

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A recap on differences between chinese broccoli and ginger

  • Chinese broccoli is higher in vitamin K, vitamin A, vitamin C, folate, vitamin B2, calcium, and vitamin B1, yet ginger is higher in copper, vitamin B6, and magnesium.
  • Chinese broccoli covers your daily vitamin K needs 71% more than ginger.
  • The glycemic index of ginger is lower.

Food varieties used in this article are Broccoli, chinese, cooked and Ginger root, raw.

Infographic

Chinese broccoli vs Ginger 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%
Ginger
Ginger
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 4.8% 37% 23% 75% 9.3% 15% 1.7% 30% 3.8%
Contains more CalciumCalcium +525%
Contains more ZincZinc +14.7%
Contains more PhosphorusPhosphorus +20.6%
Contains less SodiumSodium -46.2%
Contains more ManganeseManganese +15.3%
Contains more SeleniumSelenium +85.7%
Contains more MagnesiumMagnesium +138.9%
Contains more PotassiumPotassium +59%
Contains more CopperCopper +270.5%
~equal in Iron ~0.6mg

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%
Ginger
Ginger
4
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 17% 0% 5.2% 0% 6.3% 7.8% 14% 12% 37% 0% 0.25% 8.3% 16%
Contains more Vitamin CVitamin C +464%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +84.6%
Contains more Vitamin B1Vitamin B1 +280%
Contains more Vitamin B2Vitamin B2 +329.4%
Contains more Vitamin KVitamin K +84700%
Contains more FolateFolate +800%
Contains more Vitamin B3Vitamin B3 +71.6%
Contains more Vitamin B5Vitamin B5 +27.7%
Contains more Vitamin B6Vitamin B6 +128.6%
Contains more CholineCholine +13.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese broccoli Ginger DV% diff.
Vitamin K 84.8µg 0.1µg 71%
Vitamin C 28.2mg 5mg 26%
Folate 99µg 11µg 22%
Copper 0.061mg 0.226mg 18%
Vitamin B2 0.146mg 0.034mg 9%
Vitamin A 82µg 0µg 9%
Calcium 100mg 16mg 8%
Vitamin B6 0.07mg 0.16mg 7%
Vitamin B1 0.095mg 0.025mg 6%
Magnesium 18mg 43mg 6%
Carbs 3.81g 17.77g 5%
Potassium 261mg 415mg 5%
Calories 22kcal 80kcal 3%
Fiber 2.5g 2g 2%
Manganese 0.264mg 0.229mg 2%
Vitamin B3 0.437mg 0.75mg 2%
Choline 25.3mg 28.8mg 1%
Polyunsaturated fat 0.33g 0.154g 1%
Vitamin E 0.48mg 0.26mg 1%
Selenium 1.3µg 0.7µg 1%
Protein 1.14g 1.82g 1%
Vitamin B5 0.159mg 0.203mg 1%
Phosphorus 41mg 34mg 1%
Fats 0.72g 0.75g 0%
Net carbs 1.31g 15.77g N/A
Iron 0.56mg 0.6mg 0%
Sugar 0.84g 1.7g N/A
Zinc 0.39mg 0.34mg 0%
Sodium 7mg 13mg 0%
Saturated fat 0.11g 0.203g 0%
Monounsaturated fat 0.05g 0.154g 0%
Tryptophan 0.012mg 0%
Threonine 0.036mg 0%
Isoleucine 0.051mg 0%
Leucine 0.074mg 0%
Lysine 0.057mg 0%
Methionine 0.013mg 0%
Phenylalanine 0.045mg 0%
Valine 0.073mg 0%
Histidine 0.03mg 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
Ginger
Ginger
3
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 g
Contains more WaterWater +18.6%
Contains more ProteinProtein +59.6%
Contains more CarbsCarbs +366.4%
~equal in Fats ~0.75g
~equal in Other ~0.77g

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
Ginger
Ginger
1
40% 30% 30%
Saturated fat: Sat. Fat 0.203 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.154 g
Contains less Sat. FatSaturated fat -45.8%
Contains more Poly. FatPolyunsaturated fat +114.3%
Contains more Mono. FatMonounsaturated fat +208%

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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. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/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.