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Chinese broccoli vs. Corn — In-Depth Nutrition Comparison

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What are the differences between chinese broccoli and corn?

  • Chinese broccoli is higher in vitamin K, vitamin A, vitamin C, folate, calcium, and vitamin B2; however, corn is richer in vitamin B5, vitamin B3, vitamin B6, and phosphorus.
  • Chinese broccoli's daily need coverage for vitamin K is 70% more.
  • Corn contains 33 times less calcium than chinese broccoli. Chinese broccoli contains 100mg of calcium, while corn contains 3mg.
  • Chinese broccoli has a lower glycemic index (32) than corn (52).

We used Broccoli, chinese, cooked and Corn, sweet, yellow, cooked, boiled, drained, without salt types in this article.

Infographic

Chinese broccoli vs Corn infographic
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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%
Corn
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 19% 17% 16% 17% 33% 0.13% 22% 1.1%
Contains more CalciumCalcium +3233.3%
Contains more PotassiumPotassium +19.7%
Contains more IronIron +24.4%
Contains more CopperCopper +24.5%
Contains more ManganeseManganese +58.1%
Contains more SeleniumSelenium +550%
Contains more MagnesiumMagnesium +44.4%
Contains more ZincZinc +59%
Contains more PhosphorusPhosphorus +87.8%
Contains less SodiumSodium -85.7%

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.
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%
Corn
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 18% 4.3% 1.8% 0% 23% 13% 32% 48% 32% 0% 1% 17% 16%
Contains more Vitamin CVitamin C +412.7%
Contains more Vitamin AVitamin A +530.8%
Contains more Vitamin EVitamin E +433.3%
Contains more Vitamin B2Vitamin B2 +156.1%
Contains more Vitamin KVitamin K +21100%
Contains more FolateFolate +330.4%
Contains more Vitamin B3Vitamin B3 +285.1%
Contains more Vitamin B5Vitamin B5 +398.1%
Contains more Vitamin B6Vitamin B6 +98.6%
Contains more CholineCholine +15%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.093mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese broccoli Corn DV% diff.
Vitamin K 84.8µg 0.4µg 70%
Vitamin C 28.2mg 5.5mg 25%
Folate 99µg 23µg 19%
Vitamin B5 0.159mg 0.792mg 13%
Calcium 100mg 3mg 10%
Vitamin A 82µg 13µg 8%
Vitamin B3 0.437mg 1.683mg 8%
Vitamin B2 0.146mg 0.057mg 7%
Carbs 3.81g 20.98g 6%
Protein 1.14g 3.41g 5%
Phosphorus 41mg 77mg 5%
Vitamin B6 0.07mg 0.139mg 5%
Manganese 0.264mg 0.167mg 4%
Calories 22kcal 96kcal 4%
Vitamin E 0.48mg 0.09mg 3%
Starch 7.17g 3%
Zinc 0.39mg 0.62mg 2%
Magnesium 18mg 26mg 2%
Polyunsaturated fat 0.33g 0.603g 2%
Selenium 1.3µg 0.2µg 2%
Choline 25.3mg 29.1mg 1%
Monounsaturated fat 0.05g 0.374g 1%
Fructose 0.79g 1%
Fats 0.72g 1.5g 1%
Iron 0.56mg 0.45mg 1%
Potassium 261mg 218mg 1%
Copper 0.061mg 0.049mg 1%
Net carbs 1.31g 18.58g N/A
Sugar 0.84g 4.54g N/A
Fiber 2.5g 2.4g 0%
Sodium 7mg 1mg 0%
Vitamin B1 0.095mg 0.093mg 0%
Saturated fat 0.11g 0.197g 0%
Tryptophan 0.023mg 0%
Threonine 0.133mg 0%
Isoleucine 0.133mg 0%
Leucine 0.358mg 0%
Lysine 0.141mg 0%
Methionine 0.069mg 0%
Phenylalanine 0.155mg 0%
Valine 0.191mg 0%
Histidine 0.091mg 0%

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
Corn
3
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Contains more WaterWater +27.4%
Contains more OtherOther +12.9%
Contains more ProteinProtein +199.1%
Contains more FatsFats +108.3%
Contains more CarbsCarbs +450.7%

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
Corn
2
17% 32% 51%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.374 g
Polyunsaturated fat: Poly. Fat 0.603 g
Contains less Sat. FatSaturated fat -44.2%
Contains more Mono. FatMonounsaturated fat +648%
Contains more Poly. FatPolyunsaturated fat +82.7%

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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. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.