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Chinese broccoli vs. Penne — In-Depth Nutrition Comparison

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A recap on differences between chinese broccoli and penne

  • Chinese broccoli is higher in vitamin A and vitamin C, yet penne is higher in phosphorus, zinc, and monounsaturated fat.
  • Chinese broccoli covers your daily vitamin A needs 33% more than penne.
  • The amount of saturated fat in chinese broccoli is lower.
  • The glycemic index of chinese broccoli is lower.

Food varieties used in this article are Broccoli, chinese, cooked and KASHI Three Cheese Penne, frozen, unprepared.

Infographic

Chinese broccoli vs Penne 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%
Penne
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 27% 11% 30% 0% 30% 51% 32% 0% 0%
Contains more CalciumCalcium +12.4%
Contains more PotassiumPotassium +113.9%
Contains more CopperCopper +∞%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +66.7%
Contains more IronIron +42.9%
Contains more ZincZinc +182.1%
Contains more PhosphorusPhosphorus +187.8%

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%
Penne
0
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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~µg

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
Penne
4
6% 4% 17% 72%
Protein: 5.7 g
Fats: 4 g
Carbs: 16.8 g
Water: 72.4 g
Other: 1.1 g
Contains more WaterWater +29.2%
Contains more ProteinProtein +400%
Contains more FatsFats +455.6%
Contains more CarbsCarbs +340.9%
Contains more OtherOther +39.2%

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
Penne
2
62% 27% 11%
Saturated fat: Sat. Fat 2.3 g
Monounsaturated fat: Mono. Fat 1 g
Polyunsaturated fat: Poly. Fat 0.4 g
Contains less Sat. FatSaturated fat -95.2%
Contains more Mono. FatMonounsaturated fat +1900%
Contains more Poly. FatPolyunsaturated fat +21.2%

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

All nutrients comparison - raw data values

Nutrient Chinese broccoli Penne DV% diff.
Vitamin K 84.8µg 71%
Vitamin C 28.2mg 0mg 31%
Folate 99µg 25%
Phosphorus 41mg 118mg 11%
Vitamin B2 0.146mg 11%
Manganese 0.264mg 11%
Sodium 7mg 248mg 10%
Saturated fat 0.11g 2.3g 10%
Vitamin A 82µg 9%
Protein 1.14g 5.7g 9%
Vitamin B1 0.095mg 8%
Copper 0.061mg 7%
Zinc 0.39mg 1.1mg 6%
Choline 25.3mg 5%
Vitamin B6 0.07mg 5%
Calories 22kcal 126kcal 5%
Fats 0.72g 4g 5%
Carbs 3.81g 16.8g 4%
Potassium 261mg 122mg 4%
Cholesterol 0mg 12mg 4%
Vitamin B5 0.159mg 3%
Vitamin E 0.48mg 3%
Iron 0.56mg 0.8mg 3%
Vitamin B3 0.437mg 3%
Magnesium 18mg 30mg 3%
Selenium 1.3µg 2%
Monounsaturated fat 0.05g 1g 2%
Fiber 2.5g 2.7g 1%
Calcium 100mg 89mg 1%
Net carbs 1.31g 14.1g N/A
Sugar 0.84g 1.9g N/A
Trans fat 0g 0.2g N/A
Polyunsaturated fat 0.33g 0.4g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese broccoli Penne
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
0%
Penne
Minerals Daily Need Coverage Score
18%
Chinese broccoli
20%
Penne

Comparison summary

Which food is lower in Cholesterol?
Chinese broccoli
Chinese broccoli is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 1.06g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 241mg)
Which food is lower in Saturated fat?
Chinese broccoli
Chinese broccoli is lower in Saturated fat (difference - 2.19g)
Which food is lower in glycemic index?
Chinese broccoli
Chinese broccoli is lower in glycemic index (difference - 11)
Which food is richer in vitamins?
Chinese broccoli
Chinese broccoli is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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

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.