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  6. Chinese broccoli vs. Orange

Chinese broccoli vs. Orange — In-Depth Nutrition Comparison

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How are chinese broccoli and oranges different?

  • Chinese broccoli is higher in vitamin K, vitamin A, folate, manganese, vitamin B2, calcium, and iron; however, oranges are richer in vitamin C.
  • Daily need coverage for vitamin K for chinese broccoli is 71% higher.
  • Chinese broccoli contains 11 times more manganese than oranges. While chinese broccoli contains 0.264mg of manganese, oranges contain only 0.025mg.
  • Chinese broccoli has a lower glycemic index (32) than oranges (45).

Broccoli, chinese, cooked and Oranges, raw, all commercial varieties are the varieties used in this article.

Infographic

Chinese broccoli vs Orange 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%
Orange
Orange
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +80%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +44.2%
Contains more IronIron +460%
Contains more CopperCopper +35.6%
Contains more ZincZinc +457.1%
Contains more PhosphorusPhosphorus +192.9%
Contains more ManganeseManganese +956%
Contains more SeleniumSelenium +160%
Contains less SodiumSodium -100%

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%
Orange
Orange
2
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin AVitamin A +645.5%
Contains more Vitamin EVitamin E +166.7%
Contains more Vitamin B2Vitamin B2 +265%
Contains more Vitamin B3Vitamin B3 +55%
Contains more Vitamin B6Vitamin B6 +16.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +230%
Contains more CholineCholine +201.2%
Contains more Vitamin CVitamin C +88.7%
Contains more Vitamin B5Vitamin B5 +57.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.087mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese broccoli Orange DV% diff.
Vitamin K 84.8µg 0µg 71%
Vitamin C 28.2mg 53.2mg 28%
Folate 99µg 30µg 17%
Manganese 0.264mg 0.025mg 10%
Vitamin A 82µg 11µg 8%
Vitamin B2 0.146mg 0.04mg 8%
Iron 0.56mg 0.1mg 6%
Calcium 100mg 40mg 6%
Phosphorus 41mg 14mg 4%
Carbs 3.81g 11.75g 3%
Choline 25.3mg 8.4mg 3%
Zinc 0.39mg 0.07mg 3%
Potassium 261mg 181mg 2%
Magnesium 18mg 10mg 2%
Copper 0.061mg 0.045mg 2%
Vitamin B5 0.159mg 0.25mg 2%
Polyunsaturated fat 0.33g 0.025g 2%
Vitamin E 0.48mg 0.18mg 2%
Calories 22kcal 47kcal 1%
Vitamin B6 0.07mg 0.06mg 1%
Vitamin B3 0.437mg 0.282mg 1%
Vitamin B1 0.095mg 0.087mg 1%
Fats 0.72g 0.12g 1%
Selenium 1.3µg 0.5µg 1%
Protein 1.14g 0.94g 0%
Net carbs 1.31g 9.35g N/A
Sugar 0.84g 9.35g N/A
Fiber 2.5g 2.4g 0%
Sodium 7mg 0mg 0%
Saturated fat 0.11g 0.015g 0%
Monounsaturated fat 0.05g 0.023g 0%
Tryptophan 0.009mg 0%
Threonine 0.015mg 0%
Isoleucine 0.025mg 0%
Leucine 0.023mg 0%
Lysine 0.047mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.031mg 0%
Valine 0.04mg 0%
Histidine 0.018mg 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
Orange
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +21.3%
Contains more FatsFats +500%
Contains more OtherOther +79.5%
Contains more CarbsCarbs +208.4%
~equal in Water ~86.75g

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
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Mono. FatMonounsaturated fat +117.4%
Contains more Poly. FatPolyunsaturated fat +1220%
Contains less Sat. FatSaturated fat -86.4%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.