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  6. Chinese broccoli vs. Orange juice

Chinese broccoli vs. Orange juice — In-Depth Nutrition Comparison

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A recap on the differences between chinese broccoli and orange juice

  • Chinese broccoli is higher in vitamin K, vitamin A, folate, manganese, fiber, vitamin B2, and calcium, yet orange juice is higher in vitamin C.
  • Chinese broccoli covers your daily vitamin K needs 71% more than orange juice.
  • Chinese broccoli contains 19 times more manganese than orange juice. While chinese broccoli contains 0.264mg of manganese, orange juice contains only 0.014mg.
  • The glycemic index of chinese broccoli is lower.

Food varieties used in this article are Broccoli, chinese, cooked and Orange juice, raw.

Infographic

Chinese broccoli vs Orange juice 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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more MagnesiumMagnesium +63.6%
Contains more CalciumCalcium +809.1%
Contains more PotassiumPotassium +30.5%
Contains more IronIron +180%
Contains more CopperCopper +38.6%
Contains more ZincZinc +680%
Contains more PhosphorusPhosphorus +141.2%
Contains more ManganeseManganese +1785.7%
Contains more SeleniumSelenium +1200%
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%
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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin AVitamin A +720%
Contains more Vitamin EVitamin E +1100%
Contains more Vitamin B2Vitamin B2 +386.7%
Contains more Vitamin B6Vitamin B6 +75%
Contains more Vitamin KVitamin K +84700%
Contains more FolateFolate +230%
Contains more CholineCholine +308.1%
Contains more Vitamin CVitamin C +77.3%
Contains more Vitamin B5Vitamin B5 +19.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.09mg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese broccoli Orange juice DV% diff.
Vitamin K 84.8µg 0.1µg 71%
Vitamin C 28.2mg 50mg 24%
Folate 99µg 30µg 17%
Manganese 0.264mg 0.014mg 11%
Vitamin B2 0.146mg 0.03mg 9%
Calcium 100mg 11mg 9%
Fiber 2.5g 0.2g 9%
Vitamin A 82µg 10µg 8%
Iron 0.56mg 0.2mg 5%
Choline 25.3mg 6.2mg 3%
Vitamin E 0.48mg 0.04mg 3%
Phosphorus 41mg 17mg 3%
Zinc 0.39mg 0.05mg 3%
Copper 0.061mg 0.044mg 2%
Potassium 261mg 200mg 2%
Magnesium 18mg 11mg 2%
Carbs 3.81g 10.4g 2%
Selenium 1.3µg 0.1µg 2%
Polyunsaturated fat 0.33g 0.04g 2%
Vitamin B6 0.07mg 0.04mg 2%
Protein 1.14g 0.7g 1%
Vitamin B5 0.159mg 0.19mg 1%
Fats 0.72g 0.2g 1%
Calories 22kcal 45kcal 1%
Net carbs 1.31g 10.2g N/A
Sugar 0.84g 8.4g N/A
Sodium 7mg 1mg 0%
Vitamin B1 0.095mg 0.09mg 0%
Vitamin B3 0.437mg 0.4mg 0%
Saturated fat 0.11g 0.024g 0%
Monounsaturated fat 0.05g 0.036g 0%
Tryptophan 0.002mg 0%
Threonine 0.008mg 0%
Isoleucine 0.008mg 0%
Leucine 0.013mg 0%
Lysine 0.009mg 0%
Methionine 0.003mg 0%
Phenylalanine 0.009mg 0%
Valine 0.011mg 0%
Histidine 0.003mg 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
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +62.9%
Contains more FatsFats +260%
Contains more OtherOther +97.5%
Contains more CarbsCarbs +173%
~equal in Water ~88.3g

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
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +38.9%
Contains more Poly. FatPolyunsaturated fat +725%
Contains less Sat. FatSaturated fat -78.2%

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.