Chinese broccoli vs. Marinara sauce — In-Depth Nutrition Comparison
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A recap on differences between chinese broccoli and marinara sauce
- Chinese broccoli is higher in vitamin K, vitamin C, folate, vitamin A, calcium, vitamin B2, and vitamin B1, yet marinara sauce is higher in vitamin B3, vitamin E, and vitamin B6.
- Chinese broccoli covers your daily vitamin K needs 59% more than marinara sauce.
- Chinese broccoli contains 14 times more vitamin C than marinara sauce. While chinese broccoli contains 28.2mg of vitamin C, marinara sauce contains only 2mg.
Food varieties used in this article are Broccoli, chinese, cooked and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.
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.
| Contains more CalciumCalcium | +270.4% |
| Contains more ZincZinc | +95% |
| Contains more PhosphorusPhosphorus | +20.6% |
| Contains less SodiumSodium | -76.7% |
| Contains more ManganeseManganese | +92.7% |
| Contains more SeleniumSelenium | +18.2% |
| Contains more PotassiumPotassium | +22.2% |
| Contains more IronIron | +39.3% |
| Contains more CopperCopper | +32.8% |
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.
| Contains more Vitamin CVitamin C | +1310% |
| Contains more Vitamin AVitamin A | +148.5% |
| Contains more Vitamin B1Vitamin B1 | +295.8% |
| Contains more Vitamin B2Vitamin B2 | +139.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +510.1% |
| Contains more FolateFolate | +661.5% |
| Contains more CholineCholine | +84.7% |
| Contains more Vitamin EVitamin E | +400% |
| Contains more Vitamin B3Vitamin B3 | +796.3% |
| Contains more Vitamin B6Vitamin B6 | +147.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 84.8µg | 13.9µg | 59% |
| Vitamin C | 28.2mg | 2mg | 29% |
| Vitamin B3 | 0.437mg | 3.917mg | 22% |
| Folate | 99µg | 13µg | 22% |
| Vitamin E | 0.48mg | 2.4mg | 13% |
| Vitamin B6 | 0.07mg | 0.173mg | 8% |
| Calcium | 100mg | 27mg | 7% |
| Vitamin B2 | 0.146mg | 0.061mg | 7% |
| Manganese | 0.264mg | 0.137mg | 6% |
| Vitamin B1 | 0.095mg | 0.024mg | 6% |
| Vitamin A | 82µg | 33µg | 5% |
| Iron | 0.56mg | 0.78mg | 3% |
| Fiber | 2.5g | 1.8g | 3% |
| Vitamin B5 | 0.159mg | 3% | |
| Copper | 0.061mg | 0.081mg | 2% |
| Zinc | 0.39mg | 0.2mg | 2% |
| Potassium | 261mg | 319mg | 2% |
| Choline | 25.3mg | 13.7mg | 2% |
| Monounsaturated fat | 0.05g | 0.377g | 1% |
| Calories | 22kcal | 51kcal | 1% |
| Sodium | 7mg | 30mg | 1% |
| Protein | 1.14g | 1.41g | 1% |
| Phosphorus | 41mg | 34mg | 1% |
| Cholesterol | 0mg | 2mg | 1% |
| Carbs | 3.81g | 8.06g | 1% |
| Fats | 0.72g | 1.48g | 1% |
| Polyunsaturated fat | 0.33g | 0.508g | 1% |
| Net carbs | 1.31g | 6.26g | N/A |
| Magnesium | 18mg | 18mg | 0% |
| Sugar | 0.84g | 5.5g | N/A |
| Selenium | 1.3µg | 1.1µg | 0% |
| Saturated fat | 0.11g | 0.17g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.14 g
Fats:
0.72 g
Carbs:
3.81 g
Water:
93.54 g
Other:
0.79 g
Protein:
1.41 g
Fats:
1.48 g
Carbs:
8.06 g
Water:
87.39 g
Other:
1.66 g
| Contains more ProteinProtein | +23.7% |
| Contains more FatsFats | +105.6% |
| Contains more CarbsCarbs | +111.5% |
| Contains more OtherOther | +110.1% |
~equal in
Water
~87.39g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.11 g
Monounsaturated fat:
Mono. Fat
0.05 g
Polyunsaturated fat:
Poly. Fat
0.33 g
Saturated fat:
Sat. Fat
0.17 g
Monounsaturated fat:
Mono. Fat
0.377 g
Polyunsaturated fat:
Poly. Fat
0.508 g
| Contains less Sat. FatSaturated fat | -35.3% |
| Contains more Mono. FatMonounsaturated fat | +654% |
| Contains more Poly. FatPolyunsaturated fat | +53.9% |
