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Chinese broccoli vs. Milk — In-Depth Nutrition Comparison

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Differences between chinese broccoli and milk

  • Chinese broccoli has more vitamin K, vitamin C, vitamin A, folate, manganese, fiber, and iron, while milk has more vitamin B12, vitamin D, and phosphorus.
  • Chinese broccoli's daily need coverage for vitamin K is 71% higher.

The food types used in this comparison are Broccoli, chinese, cooked and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D.

Infographic

Chinese broccoli vs Milk 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%
Milk
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Contains more MagnesiumMagnesium +63.6%
Contains more PotassiumPotassium +74%
Contains more IronIron +1766.7%
Contains more CopperCopper +510%
Contains less SodiumSodium -84.1%
Contains more ManganeseManganese +8700%
Contains more CalciumCalcium +25%
Contains more PhosphorusPhosphorus +131.7%
Contains more SeleniumSelenium +153.8%
~equal in Zinc ~0.42mg

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%
Milk
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% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +41.4%
Contains more Vitamin EVitamin E +4700%
Contains more Vitamin B1Vitamin B1 +375%
Contains more Vitamin B3Vitamin B3 +369.9%
Contains more Vitamin B6Vitamin B6 +89.2%
Contains more Vitamin KVitamin K +84700%
Contains more FolateFolate +1880%
Contains more CholineCholine +42.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +26.7%
Contains more Vitamin B5Vitamin B5 +127%
Contains more Vitamin B12Vitamin B12 +∞%

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
Milk
3
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more ProteinProtein +195.6%
Contains more FatsFats +34.7%
Contains more CarbsCarbs +31%
~equal in Water ~89.92g
~equal in Other ~0.75g

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
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains less Sat. FatSaturated fat -82.6%
Contains more Poly. FatPolyunsaturated fat +842.9%
Contains more Mono. FatMonounsaturated fat +454%

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

All nutrients comparison - raw data values

Nutrient Chinese broccoli Milk DV% diff.
Vitamin K 84.8µg 0.1µg 71%
Vitamin C 28.2mg 0mg 31%
Folate 99µg 5µg 24%
Vitamin B12 0µg 0.47µg 20%
Manganese 0.264mg 0.003mg 11%
Fiber 2.5g 0g 10%
Phosphorus 41mg 95mg 8%
Iron 0.56mg 0.03mg 7%
Vitamin D 0µg 1.2µg 6%
Vitamin B1 0.095mg 0.02mg 6%
Copper 0.061mg 0.01mg 6%
Vitamin D 0IU 48IU 6%
Vitamin B5 0.159mg 0.361mg 4%
Protein 1.14g 3.37g 4%
Selenium 1.3µg 3.3µg 4%
Calcium 100mg 125mg 3%
Vitamin B6 0.07mg 0.037mg 3%
Vitamin B2 0.146mg 0.185mg 3%
Potassium 261mg 150mg 3%
Vitamin A 82µg 58µg 3%
Vitamin E 0.48mg 0.01mg 3%
Polyunsaturated fat 0.33g 0.035g 2%
Sodium 7mg 44mg 2%
Saturated fat 0.11g 0.633g 2%
Cholesterol 0mg 5mg 2%
Vitamin B3 0.437mg 0.093mg 2%
Magnesium 18mg 11mg 2%
Monounsaturated fat 0.05g 0.277g 1%
Choline 25.3mg 17.7mg 1%
Calories 22kcal 42kcal 1%
Fats 0.72g 0.97g 0%
Carbs 3.81g 4.99g 0%
Net carbs 1.31g 4.99g N/A
Sugar 0.84g 5.2g N/A
Zinc 0.39mg 0.42mg 0%
Tryptophan 0.043mg 0%
Threonine 0.143mg 0%
Isoleucine 0.174mg 0%
Leucine 0.319mg 0%
Lysine 0.282mg 0%
Methionine 0.088mg 0%
Phenylalanine 0.174mg 0%
Valine 0.22mg 0%
Histidine 0.101mg 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese broccoli Milk
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
15%
Milk
Minerals Daily Need Coverage Score
18%
Chinese broccoli
14%
Milk

Comparison summary

Which food is lower in glycemic index?
Milk
Milk is lower in glycemic index (difference - 1)
Which food is lower in Cholesterol?
Chinese broccoli
Chinese broccoli is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 4.36g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 37mg)
Which food is lower in Saturated fat?
Chinese broccoli
Chinese broccoli is lower in Saturated fat (difference - 0.523g)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $0.6)
Which food is richer in vitamins?
Chinese broccoli
Chinese broccoli is relatively richer in vitamins
Which food is richer in minerals?
?
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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.