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Chinese broccoli vs. Juice — In-Depth Nutrition Comparison

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How are chinese broccoli and juice different?

  • Chinese broccoli is higher in vitamin K, vitamin A, folate, vitamin C, manganese, and calcium; however, juice is richer in vitamin B6, vitamin B3, vitamin B1, and vitamin B2.
  • Daily need coverage for vitamin K for chinese broccoli is 71% higher.
  • Chinese broccoli contains 50 times more calcium than juice. While chinese broccoli contains 100mg of calcium, juice contains only 2mg.
  • Chinese broccoli has a lower glycemic index (32) than juice (50).

Broccoli, chinese, cooked and Beverages, Orange juice drink are the varieties used in this article.

Infographic

Chinese broccoli vs Juice 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%
Juice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 0.6% 3.7% 4.1% 6% 0.55% 1.7% 0.26% 0.91% 0%
Contains more MagnesiumMagnesium +500%
Contains more CalciumCalcium +4900%
Contains more PotassiumPotassium +521.4%
Contains more IronIron +409.1%
Contains more CopperCopper +238.9%
Contains more ZincZinc +1850%
Contains more PhosphorusPhosphorus +925%
Contains more ManganeseManganese +3671.4%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -71.4%

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%
Juice
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 50% 0.67% 0.4% 0% 95% 99% 94% 3.6% 115% 0% 0% 3% 0%
Contains more Vitamin CVitamin C +88%
Contains more Vitamin AVitamin A +4000%
Contains more Vitamin EVitamin E +2300%
Contains more Vitamin B5Vitamin B5 +165%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2375%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B2Vitamin B2 +194.5%
Contains more Vitamin B3Vitamin B3 +1044.2%
Contains more Vitamin B6Vitamin B6 +614.3%
~equal in Vitamin D ~µg
~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
Juice
1
13% 86%
Protein: 0.2 g
Fats: 0 g
Carbs: 13.41 g
Water: 86.2 g
Other: 0.19 g
Contains more ProteinProtein +470%
Contains more FatsFats +∞%
Contains more OtherOther +315.8%
Contains more CarbsCarbs +252%
~equal in Water ~86.2g

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
Juice
1
50% 50%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.01 g
Contains more Mono. FatMonounsaturated fat +400%
Contains more Poly. FatPolyunsaturated fat +3200%
Contains less Sat. FatSaturated fat -100%

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

All nutrients comparison - raw data values

Nutrient Chinese broccoli Juice DV% diff.
Vitamin K 84.8µg 0µg 71%
Vitamin B6 0.07mg 0.5mg 33%
Vitamin B3 0.437mg 5mg 29%
Vitamin B1 0.095mg 0.38mg 24%
Folate 99µg 4µg 24%
Vitamin B2 0.146mg 0.43mg 22%
Vitamin C 28.2mg 15mg 15%
Manganese 0.264mg 0.007mg 11%
Calcium 100mg 2mg 10%
Vitamin A 82µg 2µg 9%
Fiber 2.5g 0.2g 9%
Iron 0.56mg 0.11mg 6%
Potassium 261mg 42mg 6%
Copper 0.061mg 0.018mg 5%
Phosphorus 41mg 4mg 5%
Choline 25.3mg 5%
Magnesium 18mg 3mg 4%
Zinc 0.39mg 0.02mg 3%
Vitamin E 0.48mg 0.02mg 3%
Carbs 3.81g 13.41g 3%
Vitamin B5 0.159mg 0.06mg 2%
Calories 22kcal 54kcal 2%
Polyunsaturated fat 0.33g 0.01g 2%
Selenium 1.3µg 0µg 2%
Protein 1.14g 0.2g 2%
Fats 0.72g 0g 1%
Saturated fat 0.11g 0g 1%
Net carbs 1.31g 13.21g N/A
Sugar 0.84g 9.36g N/A
Sodium 7mg 2mg 0%
Monounsaturated fat 0.05g 0.01g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese broccoli Juice
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
35%
Juice
Minerals Daily Need Coverage Score
18%
Chinese broccoli
2%
Juice

Comparison summary

Which food contains less Sodium?
Juice
Juice contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Juice
Juice is lower in Saturated fat (difference - 0.11g)
Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 8.52g)
Which food is lower in glycemic index?
Chinese broccoli
Chinese broccoli is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Chinese broccoli
Chinese broccoli is relatively richer in minerals
Which food is richer in vitamins?
Chinese broccoli
Chinese broccoli is relatively richer in vitamins
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 ($)

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. Juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169044/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.