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Chinese broccoli vs. Graham cracker — In-Depth Nutrition Comparison

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Important differences between chinese broccoli and graham cracker

  • Chinese broccoli has more vitamin K, vitamin A, and vitamin C; however, graham cracker has more iron, manganese, vitamin B3, phosphorus, vitamin B1, and vitamin B2.
  • Chinese broccoli's daily need coverage for vitamin K is 59% more.
  • Chinese broccoli is lower in sodium.
  • Graham cracker has a higher glycemic index than chinese broccoli.

The food varieties used in the comparison are Broccoli, chinese, cooked and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Chinese broccoli vs Graham cracker 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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Contains more CalciumCalcium +29.9%
Contains more PotassiumPotassium +53.5%
Contains less SodiumSodium -98.5%
Contains more MagnesiumMagnesium +122.2%
Contains more IronIron +575%
Contains more CopperCopper +178.7%
Contains more ZincZinc +146.2%
Contains more PhosphorusPhosphorus +351.2%
Contains more ManganeseManganese +286%
Contains more SeleniumSelenium +384.6%

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% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +493%
Contains more CholineCholine +328.8%
Contains more Vitamin EVitamin E +214.6%
Contains more Vitamin B1Vitamin B1 +178.9%
Contains more Vitamin B2Vitamin B2 +117.1%
Contains more Vitamin B3Vitamin B3 +915.8%
Contains more Vitamin B5Vitamin B5 +164.2%
Contains more Vitamin B6Vitamin B6 +122.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~91µg

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% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more WaterWater +2659.3%
Contains more ProteinProtein +486.8%
Contains more FatsFats +1372.2%
Contains more CarbsCarbs +1938.3%
Contains more OtherOther +110.1%

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
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
Contains less Sat. FatSaturated fat -93.3%
Contains more Mono. FatMonounsaturated fat +4918%
Contains more Poly. FatPolyunsaturated fat +1532.7%

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 Graham cracker
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chinese broccoli Graham cracker DV% diff.
Vitamin K 84.8µg 14.3µg 59%
Iron 0.56mg 3.78mg 40%
Polyunsaturated fat 0.33g 5.388g 34%
Manganese 0.264mg 1.019mg 33%
Vitamin C 28.2mg 0mg 31%
Carbs 3.81g 77.66g 25%
Vitamin B3 0.437mg 4.439mg 25%
Phosphorus 41mg 185mg 21%
Sodium 7mg 459mg 20%
Calories 22kcal 430kcal 20%
Starch 46.56g 19%
Fats 0.72g 10.6g 15%
Vitamin B1 0.095mg 0.265mg 14%
Vitamin B2 0.146mg 0.317mg 13%
Copper 0.061mg 0.17mg 12%
Protein 1.14g 6.69g 11%
Vitamin A 82µg 0µg 9%
Selenium 1.3µg 6.3µg 9%
Saturated fat 0.11g 1.633g 7%
Vitamin B6 0.07mg 0.156mg 7%
Vitamin E 0.48mg 1.51mg 7%
Monounsaturated fat 0.05g 2.509g 6%
Zinc 0.39mg 0.96mg 5%
Magnesium 18mg 40mg 5%
Vitamin B5 0.159mg 0.42mg 5%
Fiber 2.5g 3.4g 4%
Choline 25.3mg 5.9mg 4%
Potassium 261mg 170mg 3%
Calcium 100mg 77mg 2%
Folate 99µg 91µg 2%
Fructose 0.99g 1%
Net carbs 1.31g 74.26g N/A
Sugar 0.84g 24.85g N/A
Trans fat 0g 0.055g N/A
Omega-3 - ALA 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 4.735g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese broccoli Graham cracker
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
32%
Graham cracker
Minerals Daily Need Coverage Score
18%
Chinese broccoli
60%
Graham cracker

Comparison summary

Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 24.01g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 452mg)
Which food is lower in Saturated fat?
Chinese broccoli
Chinese broccoli is lower in Saturated fat (difference - 1.523g)
Which food is lower in glycemic index?
Chinese broccoli
Chinese broccoli is lower in glycemic index (difference - 42)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.