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  6. Chinese broccoli vs. Corn raw

Chinese broccoli vs. Corn raw — In-Depth Nutrition Comparison

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What are the main differences between chinese broccoli and corn raw?

  • Chinese broccoli is richer in vitamin K, vitamin A, vitamin C, folate, calcium, and vitamin B2, while corn raw is higher in vitamin B5, vitamin B3, phosphorus, and vitamin B1.
  • Chinese broccoli's daily need coverage for vitamin K is 70% higher.
  • Corn raw has 50 times less calcium than chinese broccoli. Chinese broccoli has 100mg of calcium, while corn raw has 2mg.
  • Corn raw has a higher glycemic index (52) than chinese broccoli (32).

We used Broccoli, chinese, cooked and Corn, sweet, yellow, raw types in this comparison.

Infographic

Chinese broccoli vs Corn raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more CalciumCalcium +4900%
Contains more CopperCopper +13%
Contains less SodiumSodium -53.3%
Contains more ManganeseManganese +62%
Contains more SeleniumSelenium +116.7%
Contains more MagnesiumMagnesium +105.6%
Contains more ZincZinc +17.9%
Contains more PhosphorusPhosphorus +117.1%
~equal in Potassium ~270mg
~equal in Iron ~0.52mg

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%
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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Contains more Vitamin CVitamin C +314.7%
Contains more Vitamin AVitamin A +811.1%
Contains more Vitamin EVitamin E +585.7%
Contains more Vitamin B2Vitamin B2 +165.5%
Contains more Vitamin KVitamin K +28166.7%
Contains more FolateFolate +135.7%
Contains more Vitamin B1Vitamin B1 +63.2%
Contains more Vitamin B3Vitamin B3 +305%
Contains more Vitamin B5Vitamin B5 +350.9%
Contains more Vitamin B6Vitamin B6 +32.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~23mg

All nutrients comparison - raw data values

Nutrient Chinese broccoli Corn raw DV% diff.
Vitamin K 84.8µg 0.3µg 70%
Vitamin C 28.2mg 6.8mg 24%
Folate 99µg 42µg 14%
Vitamin B5 0.159mg 0.717mg 11%
Calcium 100mg 2mg 10%
Vitamin B3 0.437mg 1.77mg 8%
Vitamin A 82µg 9µg 8%
Vitamin B2 0.146mg 0.055mg 7%
Phosphorus 41mg 89mg 7%
Carbs 3.81g 18.7g 5%
Magnesium 18mg 37mg 5%
Vitamin B1 0.095mg 0.155mg 5%
Protein 1.14g 3.27g 4%
Manganese 0.264mg 0.163mg 4%
Vitamin E 0.48mg 0.07mg 3%
Calories 22kcal 86kcal 3%
Fiber 2.5g 2g 2%
Vitamin B6 0.07mg 0.093mg 2%
Fructose 1.94g 2%
Starch 5.7g 2%
Monounsaturated fat 0.05g 0.432g 1%
Polyunsaturated fat 0.33g 0.487g 1%
Zinc 0.39mg 0.46mg 1%
Copper 0.061mg 0.054mg 1%
Selenium 1.3µg 0.6µg 1%
Iron 0.56mg 0.52mg 1%
Fats 0.72g 1.35g 1%
Saturated fat 0.11g 0.325g 1%
Net carbs 1.31g 16.7g N/A
Potassium 261mg 270mg 0%
Sugar 0.84g 6.26g N/A
Sodium 7mg 15mg 0%
Choline 25.3mg 23mg 0%
Tryptophan 0.023mg 0%
Threonine 0.129mg 0%
Isoleucine 0.129mg 0%
Leucine 0.348mg 0%
Lysine 0.137mg 0%
Methionine 0.067mg 0%
Phenylalanine 0.15mg 0%
Valine 0.185mg 0%
Histidine 0.089mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

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
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more WaterWater +23%
Contains more OtherOther +25.4%
Contains more ProteinProtein +186.8%
Contains more FatsFats +87.5%
Contains more CarbsCarbs +390.8%

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
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains less Sat. FatSaturated fat -66.2%
Contains more Mono. FatMonounsaturated fat +764%
Contains more Poly. FatPolyunsaturated fat +47.6%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.