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Chinese broccoli vs. Peanut butter — In-Depth Nutrition Comparison

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What are the differences between chinese broccoli and peanut butter?

  • Chinese broccoli is higher in vitamin K, vitamin A, and vitamin C; however, peanut butter is richer in vitamin B3, manganese, vitamin E, phosphorus, copper, and magnesium.
  • Peanut butter's daily need coverage for vitamin B3 is 79% more.
  • Chinese broccoli has less saturated fat.
  • Peanut butter has a lower glycemic index (14) than chinese broccoli (32).

We used Broccoli, chinese, cooked and Peanut butter, smooth style, without salt types in this article.

Infographic

Chinese broccoli vs Peanut butter 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Contains more CalciumCalcium +104.1%
Contains less SodiumSodium -58.8%
Contains more MagnesiumMagnesium +833.3%
Contains more PotassiumPotassium +113.8%
Contains more IronIron +210.7%
Contains more CopperCopper +591.8%
Contains more ZincZinc +543.6%
Contains more PhosphorusPhosphorus +717.1%
Contains more ManganeseManganese +530.7%
Contains more SeleniumSelenium +215.4%

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% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +28166.7%
Contains more FolateFolate +13.8%
Contains more Vitamin EVitamin E +1795.8%
Contains more Vitamin B1Vitamin B1 +57.9%
Contains more Vitamin B2Vitamin B2 +31.5%
Contains more Vitamin B3Vitamin B3 +2900.5%
Contains more Vitamin B5Vitamin B5 +615.1%
Contains more Vitamin B6Vitamin B6 +530%
Contains more CholineCholine +149%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more WaterWater +7504.9%
Contains more ProteinProtein +1848.2%
Contains more FatsFats +7033.3%
Contains more CarbsCarbs +485.6%
Contains more OtherOther +265.8%

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
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +51782%
Contains more Poly. FatPolyunsaturated fat +3698.5%

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

All nutrients comparison - raw data values

Nutrient Chinese broccoli Peanut butter DV% diff.
Polyunsaturated fat 0.33g 12.535g 81%
Vitamin B3 0.437mg 13.112mg 79%
Fats 0.72g 51.36g 78%
Vitamin K 84.8µg 0.3µg 70%
Monounsaturated fat 0.05g 25.941g 65%
Manganese 0.264mg 1.665mg 61%
Vitamin E 0.48mg 9.1mg 57%
Saturated fat 0.11g 10.325g 46%
Phosphorus 41mg 335mg 42%
Protein 1.14g 22.21g 42%
Copper 0.061mg 0.422mg 40%
Magnesium 18mg 168mg 36%
Vitamin C 28.2mg 0mg 31%
Calories 22kcal 598kcal 29%
Vitamin B6 0.07mg 0.441mg 29%
Vitamin B5 0.159mg 1.137mg 20%
Zinc 0.39mg 2.51mg 19%
Iron 0.56mg 1.74mg 15%
Fiber 2.5g 5g 10%
Potassium 261mg 558mg 9%
Vitamin A 82µg 0µg 9%
Choline 25.3mg 63mg 7%
Carbs 3.81g 22.31g 6%
Selenium 1.3µg 4.1µg 5%
Vitamin B1 0.095mg 0.15mg 5%
Calcium 100mg 49mg 5%
Vitamin B2 0.146mg 0.192mg 4%
Folate 99µg 87µg 3%
Starch 3.56g 1%
Net carbs 1.31g 17.31g N/A
Sugar 0.84g 10.49g N/A
Sodium 7mg 17mg 0%
Trans fat 0g 0.075g N/A
Tryptophan 0.231mg 0%
Threonine 0.525mg 0%
Isoleucine 0.616mg 0%
Leucine 1.546mg 0%
Lysine 0.681mg 0%
Methionine 0.265mg 0%
Phenylalanine 1.202mg 0%
Valine 0.782mg 0%
Histidine 0.557mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 12.215g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese broccoli Peanut butter
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
60%
Peanut butter
Minerals Daily Need Coverage Score
18%
Chinese broccoli
84%
Peanut butter

Comparison summary

Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 18)
Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 9.65g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Chinese broccoli
Chinese broccoli is lower in Saturated fat (difference - 10.215g)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $2.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.