Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Chinese broccoli vs Gratin - In-Depth Nutrition Comparison

Compare

Important differences between Chinese broccoli and Gratin

  • Chinese broccoli has more Folate, and Vitamin C, however Gratin has more Copper, Phosphorus, and Vitamin B6.
  • Gratin's daily need coverage for Saturated Fat is 23% more.
  • Chinese broccoli has 9 times more Folate than Gratin. Chinese broccoli has 99µg of Folate, while Gratin has 11µg.
  • Chinese broccoli is lower in Saturated Fat.

The food varieties used in the comparison are Broccoli, chinese, cooked and Potatoes, au gratin, home-prepared from recipe using butter.

Infographic

Chinese broccoli vs Gratin infographic
Copy 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 less Sodium -98.4%
Contains more Iron +14.3%
Contains more Calcium +19%
Contains more Potassium +51.7%
Contains more Magnesium +11.1%
Contains more Copper +162.3%
Contains more Zinc +76.9%
Contains more Phosphorus +175.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 30% 24% 13% 21% 11% 18% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 36% 35% 15% 54% 19% 49% 57%
Contains less Sodium -98.4%
Contains more Iron +14.3%
Contains more Calcium +19%
Contains more Potassium +51.7%
Contains more Magnesium +11.1%
Contains more Copper +162.3%
Contains more Zinc +76.9%
Contains more Phosphorus +175.6%

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
:
3
Gratin
Contains more Vitamin C +184.8%
Contains more Vitamin A +520.5%
Contains more Vitamin B1 +48.4%
Contains more Vitamin B2 +25.9%
Contains more Folate +800%
Contains more Vitamin B3 +127.2%
Contains more Vitamin B5 +143.4%
Contains more Vitamin B6 +148.6%
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 33% 16% 0% 0% 16% 27% 19% 24% 41% 0% 0% 9%
Contains more Vitamin C +184.8%
Contains more Vitamin A +520.5%
Contains more Vitamin B1 +48.4%
Contains more Vitamin B2 +25.9%
Contains more Folate +800%
Contains more Vitamin B3 +127.2%
Contains more Vitamin B5 +143.4%
Contains more Vitamin B6 +148.6%

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
15
Gratin
Mineral Summary Score
17
Chinese broccoli
36
Gratin

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
30%
Gratin
Carbohydrates
4%
Chinese broccoli
11%
Gratin
Fats
3%
Chinese broccoli
35%
Gratin

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

Which food is preferable for your diet?

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

People also compare

Comparison summary

Which food is lower in Sugar?
Gratin
Gratin is lower in Sugar (difference - 0.84g)
Which food is lower in glycemic index?
Gratin
Gratin is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Gratin
Gratin is relatively richer in minerals
Which food is lower in Cholesterol?
Chinese broccoli
Chinese broccoli is lower in Cholesterol (difference - 23mg)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 426mg)
Which food is lower in Saturated Fat?
Chinese broccoli
Chinese broccoli is lower in Saturated Fat (difference - 4.623g)
Which food is richer in vitamins?
Chinese broccoli
Chinese broccoli is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

All nutrients comparison - raw data values

Nutrient Chinese broccoli Gratin Opinion
Calories 22 132 Gratin
Protein 1.14 5.06 Gratin
Fats 0.72 7.59 Gratin
Vitamin C 28.2 9.9 Chinese broccoli
Net carbs 1.309999942779541 9.470000267028809 Gratin
Carbs 3.81 11.27 Gratin
Cholesterol 0 23 Chinese broccoli
Vitamin D 0 0
Iron 0.56 0.64 Gratin
Calcium 100 119 Gratin
Potassium 261 396 Gratin
Magnesium 18 20 Gratin
Sugar 0.84 Gratin
Fiber 2.5 1.8 Chinese broccoli
Copper 0.061 0.16 Gratin
Zinc 0.39 0.69 Gratin
Starch
Phosphorus 41 113 Gratin
Sodium 7 433 Chinese broccoli
Vitamin A 1638 264 Chinese broccoli
Vitamin E 0.48 Chinese broccoli
Vitamin D 0 0
Vitamin B1 0.095 0.064 Chinese broccoli
Vitamin B2 0.146 0.116 Chinese broccoli
Vitamin B3 0.437 0.993 Gratin
Vitamin B5 0.159 0.387 Gratin
Vitamin B6 0.07 0.174 Gratin
Vitamin B12 0 0
Vitamin K 84.8 Chinese broccoli
Folate 99 11 Chinese broccoli
Trans Fat 0 Gratin
Saturated Fat 0.11 4.733 Chinese broccoli
Monounsaturated Fat 0.05 2.149 Gratin
Polyunsaturated fat 0.33 0.276 Chinese broccoli
Tryptophan 0.07 Gratin
Threonine 0.192 Gratin
Isoleucine 0.284 Gratin
Leucine 0.443 Gratin
Lysine 0.381 Gratin
Methionine 0.117 Gratin
Phenylalanine 0.254 Gratin
Valine 0.325 Gratin
Histidine 0.151 Gratin
Fructose

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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.