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Chinese broccoli vs. Gratin — In-Depth Nutrition Comparison

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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
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.
Contains less Sodium -98.4%
Contains more Manganese +64%
Contains more Calcium +19%
Contains more Iron +14.3%
Contains more Magnesium +11.1%
Contains more Phosphorus +175.6%
Contains more Potassium +51.7%
Contains more Zinc +76.9%
Contains more Copper +162.3%
Contains more Selenium +107.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 22% 13% 18% 24% 1% 11% 21% 35% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 24% 15% 49% 35% 57% 19% 54% 22% 15%
Contains less Sodium -98.4%
Contains more Manganese +64%
Contains more Calcium +19%
Contains more Iron +14.3%
Contains more Magnesium +11.1%
Contains more Phosphorus +175.6%
Contains more Potassium +51.7%
Contains more Zinc +76.9%
Contains more Copper +162.3%
Contains more Selenium +107.7%

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.
:
3
Gratin
Contains more Vitamin A +520.5%
Contains more Vitamin C +184.8%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 33% 16% 27% 19% 24% 41% 9% 0% 0%
Contains more Vitamin A +520.5%
Contains more Vitamin C +184.8%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +26.4%
Contains more Protein +343.9%
Contains more Fats +954.2%
Contains more Carbs +195.8%
Contains more Other +163.3%
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 g
Contains more Water +26.4%
Contains more Protein +343.9%
Contains more Fats +954.2%
Contains more Carbs +195.8%
Contains more Other +163.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -97.7%
Contains more Polyunsaturated fat +19.6%
Contains more Monounsaturated Fat +4198%
22% 10% 67%
Saturated Fat: 0.11 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.33 g
66% 30% 4%
Saturated Fat: 4.733 g
Monounsaturated Fat: 2.149 g
Polyunsaturated fat: 0.276 g
Contains less Saturated Fat -97.7%
Contains more Polyunsaturated fat +19.6%
Contains more Monounsaturated Fat +4198%

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 Gratin
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Chinese broccoli Gratin Opinion
Net carbs 1.31g 9.47g Gratin
Protein 1.14g 5.06g Gratin
Fats 0.72g 7.59g Gratin
Carbs 3.81g 11.27g Gratin
Calories 22kcal 132kcal Gratin
Sugar 0.84g Gratin
Fiber 2.5g 1.8g Chinese broccoli
Calcium 100mg 119mg Gratin
Iron 0.56mg 0.64mg Gratin
Magnesium 18mg 20mg Gratin
Phosphorus 41mg 113mg Gratin
Potassium 261mg 396mg Gratin
Sodium 7mg 433mg Chinese broccoli
Zinc 0.39mg 0.69mg Gratin
Copper 0.061mg 0.16mg Gratin
Manganese 0.264mg 0.161mg Chinese broccoli
Selenium 1.3µg 2.7µg Gratin
Vitamin A 1638IU 264IU Chinese broccoli
Vitamin A RAE 82µg 64µg Chinese broccoli
Vitamin E 0.48mg Chinese broccoli
Vitamin C 28.2mg 9.9mg Chinese broccoli
Vitamin B1 0.095mg 0.064mg Chinese broccoli
Vitamin B2 0.146mg 0.116mg Chinese broccoli
Vitamin B3 0.437mg 0.993mg Gratin
Vitamin B5 0.159mg 0.387mg Gratin
Vitamin B6 0.07mg 0.174mg Gratin
Folate 99µg 11µg Chinese broccoli
Vitamin K 84.8µg Chinese broccoli
Tryptophan 0.07mg Gratin
Threonine 0.192mg Gratin
Isoleucine 0.284mg Gratin
Leucine 0.443mg Gratin
Lysine 0.381mg Gratin
Methionine 0.117mg Gratin
Phenylalanine 0.254mg Gratin
Valine 0.325mg Gratin
Histidine 0.151mg Gratin
Cholesterol 0mg 23mg Chinese broccoli
Saturated Fat 0.11g 4.733g Chinese broccoli
Monounsaturated Fat 0.05g 2.149g Gratin
Polyunsaturated fat 0.33g 0.276g Chinese broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese broccoli Gratin
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
48%
Chinese broccoli
15%
Gratin
Minerals Daily Need Coverage Score
18%
Chinese broccoli
32%
Gratin

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 contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 426mg)
Which food is lower in Cholesterol?
Chinese broccoli
Chinese broccoli is lower in Cholesterol (difference - 23mg)
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 ($)

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. 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.