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  6. Chinese broccoli vs. Pacific saury raw

Chinese broccoli vs. Pacific saury raw — In-Depth Nutrition Comparison

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Differences between chinese broccoli and pacific saury raw

  • Chinese broccoli has more vitamin K, vitamin A, vitamin C, and folate, while pacific saury raw has more vitamin B12, phosphorus, selenium, vitamin D, and vitamin B5.
  • Pacific saury raw's daily need coverage for vitamin B12 is 83% higher.
  • Pacific saury raw contains 848 times less vitamin K than chinese broccoli. Chinese broccoli contains 84.8µg of vitamin K, while pacific saury raw contains 0.1µg.
  • Pacific saury raw has a lower glycemic index. The glycemic index of pacific saury raw is 0, while the glycemic index of chinese broccoli is 32.

The food types used in this comparison are Broccoli, chinese, cooked and Fish, pike, northern, raw.

Infographic

Chinese broccoli vs Pacific saury 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more CalciumCalcium +75.4%
Contains more CopperCopper +19.6%
Contains less SodiumSodium -82.1%
Contains more MagnesiumMagnesium +72.2%
Contains more ZincZinc +71.8%
Contains more PhosphorusPhosphorus +436.6%
Contains more SeleniumSelenium +869.2%
~equal in Potassium ~259mg
~equal in Iron ~0.55mg
~equal in Manganese ~0.24mg

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin CVitamin C +642.1%
Contains more Vitamin AVitamin A +290.5%
Contains more Vitamin EVitamin E +140%
Contains more Vitamin B1Vitamin B1 +63.8%
Contains more Vitamin B2Vitamin B2 +131.7%
Contains more Vitamin KVitamin K +84700%
Contains more FolateFolate +560%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +426.3%
Contains more Vitamin B5Vitamin B5 +371.7%
Contains more Vitamin B6Vitamin B6 +67.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +156.9%

All nutrients comparison - raw data values

Nutrient Chinese broccoli Pacific saury raw DV% diff.
Vitamin B12 0µg 2µg 83%
Vitamin K 84.8µg 0.1µg 71%
Protein 1.14g 19.26g 36%
Vitamin C 28.2mg 3.8mg 27%
Phosphorus 41mg 220mg 26%
Folate 99µg 15µg 21%
Selenium 1.3µg 12.6µg 21%
Cholesterol 0mg 39mg 13%
Vitamin D 0µg 2.5µg 13%
Vitamin D 0IU 99IU 12%
Vitamin B5 0.159mg 0.75mg 12%
Vitamin B3 0.437mg 2.3mg 12%
Fiber 2.5g 0g 10%
Vitamin A 82µg 21µg 7%
Choline 25.3mg 65mg 7%
Vitamin B2 0.146mg 0.063mg 6%
Calcium 100mg 57mg 4%
Vitamin B6 0.07mg 0.117mg 4%
Calories 22kcal 88kcal 3%
Vitamin B1 0.095mg 0.058mg 3%
Magnesium 18mg 31mg 3%
Zinc 0.39mg 0.67mg 3%
Vitamin E 0.48mg 0.2mg 2%
Polyunsaturated fat 0.33g 0.202g 1%
Sodium 7mg 39mg 1%
Copper 0.061mg 0.051mg 1%
Carbs 3.81g 0g 1%
Manganese 0.264mg 0.24mg 1%
Fats 0.72g 0.69g 0%
Net carbs 1.31g 0g N/A
Potassium 261mg 259mg 0%
Iron 0.56mg 0.55mg 0%
Sugar 0.84g 0g N/A
Saturated fat 0.11g 0.118g 0%
Monounsaturated fat 0.05g 0.157g 0%
Tryptophan 0.216mg 0%
Threonine 0.844mg 0%
Isoleucine 0.887mg 0%
Leucine 1.565mg 0%
Lysine 1.768mg 0%
Methionine 0.57mg 0%
Phenylalanine 0.752mg 0%
Valine 0.992mg 0%
Histidine 0.567mg 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - DPA 0g 0.014g N/A

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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +18.5%
Contains more ProteinProtein +1589.5%
Contains more OtherOther +43%
~equal in Fats ~0.69g

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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains more Poly. FatPolyunsaturated fat +63.4%
Contains more Mono. FatMonounsaturated fat +214%
~equal in Saturated fat ~0.118g

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.