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Chinese broccoli vs. Groat — In-Depth Nutrition Comparison

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What are the differences between chinese broccoli and groat?

  • Chinese broccoli is higher in vitamin A and vitamin C; however, groat is richer in copper, magnesium, manganese, phosphorus, vitamin B3, fiber, vitamin B5, and vitamin B2.
  • Groat's daily need coverage for copper is 115% more.
  • Chinese broccoli has a lower glycemic index (32) than groat (54).

We used Broccoli, chinese, cooked and Buckwheat types in this article.

Infographic

Chinese broccoli vs Groat 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%
Groat
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Contains more CalciumCalcium +455.6%
Contains more MagnesiumMagnesium +1183.3%
Contains more PotassiumPotassium +76.2%
Contains more IronIron +292.9%
Contains more CopperCopper +1703.3%
Contains more ZincZinc +515.4%
Contains more PhosphorusPhosphorus +746.3%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +392.4%
Contains more SeleniumSelenium +538.5%

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%
Groat
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 0% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +230%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +191.1%
Contains more Vitamin B3Vitamin B3 +1506.4%
Contains more Vitamin B5Vitamin B5 +675.5%
Contains more Vitamin B6Vitamin B6 +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.101mg
~equal in Vitamin B12 ~0µg

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
Groat
4
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Contains more WaterWater +859.4%
Contains more ProteinProtein +1062.3%
Contains more FatsFats +372.2%
Contains more CarbsCarbs +1776.6%
Contains more OtherOther +165.8%

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
Groat
2
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
Contains less Sat. FatSaturated fat -85.2%
Contains more Mono. FatMonounsaturated fat +1980%
Contains more Poly. FatPolyunsaturated fat +214.8%

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

All nutrients comparison - raw data values

Nutrient Chinese broccoli Groat DV% diff.
Copper 0.061mg 1.1mg 115%
Vitamin K 84.8µg 71%
Magnesium 18mg 231mg 51%
Manganese 0.264mg 1.3mg 45%
Phosphorus 41mg 347mg 44%
Vitamin B3 0.437mg 7.02mg 41%
Vitamin C 28.2mg 0mg 31%
Fiber 2.5g 10g 30%
Protein 1.14g 13.25g 24%
Carbs 3.81g 71.5g 23%
Vitamin B5 0.159mg 1.233mg 21%
Vitamin B2 0.146mg 0.425mg 21%
Iron 0.56mg 2.2mg 21%
Zinc 0.39mg 2.4mg 18%
Folate 99µg 30µg 17%
Calories 22kcal 343kcal 16%
Selenium 1.3µg 8.3µg 13%
Vitamin B6 0.07mg 0.21mg 11%
Vitamin A 82µg 0µg 9%
Calcium 100mg 18mg 8%
Potassium 261mg 460mg 6%
Choline 25.3mg 5%
Polyunsaturated fat 0.33g 1.039g 5%
Fats 0.72g 3.4g 4%
Saturated fat 0.11g 0.741g 3%
Vitamin E 0.48mg 3%
Monounsaturated fat 0.05g 1.04g 2%
Vitamin B1 0.095mg 0.101mg 1%
Net carbs 1.31g 61.5g N/A
Sugar 0.84g N/A
Sodium 7mg 1mg 0%
Tryptophan 0.192mg 0%
Threonine 0.506mg 0%
Isoleucine 0.498mg 0%
Leucine 0.832mg 0%
Lysine 0.672mg 0%
Methionine 0.172mg 0%
Phenylalanine 0.52mg 0%
Valine 0.678mg 0%
Histidine 0.309mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese broccoli Groat
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
31%
Groat
Minerals Daily Need Coverage Score
18%
Chinese broccoli
109%
Groat

Comparison summary

Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 0.84g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 6mg)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food is lower in Saturated fat?
Chinese broccoli
Chinese broccoli is lower in Saturated fat (difference - 0.631g)
Which food is lower in glycemic index?
Chinese broccoli
Chinese broccoli is lower in glycemic index (difference - 22)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $2.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.