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  6. Chinese broccoli vs. Millet raw

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

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Significant differences between chinese broccoli and millet raw

  • Chinese broccoli has more vitamin K, vitamin A, and vitamin C; however, millet raw is richer in copper, manganese, phosphorus, iron, vitamin B1, vitamin B3, and vitamin B6.
  • Millet raw covers your daily copper needs 77% more than chinese broccoli.
  • Millet raw has a higher glycemic index. The glycemic index of millet raw is 71, while the glycemic index of chinese broccoli is 32.

Specific food types used in this comparison are Broccoli, chinese, cooked and Millet, raw.

Infographic

Chinese broccoli vs Millet 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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Contains more CalciumCalcium +1150%
Contains more PotassiumPotassium +33.8%
Contains more MagnesiumMagnesium +533.3%
Contains more IronIron +437.5%
Contains more CopperCopper +1129.5%
Contains more ZincZinc +330.8%
Contains more PhosphorusPhosphorus +595.1%
Contains less SodiumSodium -28.6%
Contains more ManganeseManganese +518.2%
Contains more SeleniumSelenium +107.7%

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%
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% 0% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +860%
Contains more Vitamin KVitamin K +9322.2%
Contains more FolateFolate +16.5%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +343.2%
Contains more Vitamin B2Vitamin B2 +98.6%
Contains more Vitamin B3Vitamin B3 +980.1%
Contains more Vitamin B5Vitamin B5 +433.3%
Contains more Vitamin B6Vitamin B6 +448.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese broccoli Millet raw DV% diff.
Copper 0.061mg 0.75mg 77%
Vitamin K 84.8µg 0.9µg 70%
Manganese 0.264mg 1.632mg 59%
Phosphorus 41mg 285mg 35%
Vitamin C 28.2mg 0mg 31%
Iron 0.56mg 3.01mg 31%
Vitamin B1 0.095mg 0.421mg 27%
Vitamin B3 0.437mg 4.72mg 27%
Vitamin B6 0.07mg 0.384mg 24%
Fiber 2.5g 8.5g 24%
Carbs 3.81g 72.85g 23%
Magnesium 18mg 114mg 23%
Protein 1.14g 11.02g 20%
Calories 22kcal 378kcal 18%
Vitamin B5 0.159mg 0.848mg 14%
Zinc 0.39mg 1.68mg 12%
Polyunsaturated fat 0.33g 2.134g 12%
Vitamin B2 0.146mg 0.29mg 11%
Vitamin A 82µg 0µg 9%
Calcium 100mg 8mg 9%
Fats 0.72g 4.22g 5%
Choline 25.3mg 5%
Folate 99µg 85µg 4%
Selenium 1.3µg 2.7µg 3%
Saturated fat 0.11g 0.723g 3%
Vitamin E 0.48mg 0.05mg 3%
Potassium 261mg 195mg 2%
Monounsaturated fat 0.05g 0.773g 2%
Net carbs 1.31g 64.35g N/A
Sugar 0.84g N/A
Sodium 7mg 5mg 0%
Tryptophan 0.119mg 0%
Threonine 0.353mg 0%
Isoleucine 0.465mg 0%
Leucine 1.4mg 0%
Lysine 0.212mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.58mg 0%
Valine 0.578mg 0%
Histidine 0.236mg 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
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Contains more WaterWater +978.9%
Contains more ProteinProtein +866.7%
Contains more FatsFats +486.1%
Contains more CarbsCarbs +1812.1%
Contains more OtherOther +310.1%

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
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
Contains less Sat. FatSaturated fat -84.8%
Contains more Mono. FatMonounsaturated fat +1446%
Contains more Poly. FatPolyunsaturated fat +546.7%

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. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.