Chinese broccoli vs. Pilaf — In-Depth Nutrition Comparison
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Differences between chinese broccoli and pilaf
- Chinese broccoli has more vitamin K, vitamin A, and vitamin C, while pilaf has more selenium, vitamin B1, vitamin B3, folate, manganese, and vitamin B6.
- Chinese broccoli's daily need coverage for vitamin K is 70% higher.
- Pilaf contains 117 times less vitamin A than chinese broccoli. Chinese broccoli contains 1638IU of vitamin A, while pilaf contains 14IU.
- The amount of sodium in chinese broccoli is lower.
- Chinese broccoli has a lower glycemic index. The glycemic index of chinese broccoli is 32, while the glycemic index of pilaf is 60.
The food types used in this comparison are Broccoli, chinese, cooked and Rice and vermicelli mix, rice pilaf flavor, unprepared.
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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.
| Contains more CalciumCalcium | +20.5% |
| Contains more PotassiumPotassium | +38.8% |
| Contains less SodiumSodium | -99.5% |
| Contains more MagnesiumMagnesium | +77.8% |
| Contains more IronIron | +335.7% |
| Contains more CopperCopper | +172.1% |
| Contains more ZincZinc | +159% |
| Contains more PhosphorusPhosphorus | +275.6% |
| Contains more ManganeseManganese | +234.1% |
| Contains more SeleniumSelenium | +2392.3% |
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.
| Contains more Vitamin CVitamin C | +587.8% |
| Contains more Vitamin AVitamin A | +1950% |
| Contains more Vitamin EVitamin E | +1100% |
| Contains more Vitamin B2Vitamin B2 | +67.8% |
| Contains more Vitamin KVitamin K | +16860% |
| Contains more CholineCholine | +44.6% |
| Contains more Vitamin B1Vitamin B1 | +534.7% |
| Contains more Vitamin B3Vitamin B3 | +1302.1% |
| Contains more Vitamin B5Vitamin B5 | +349.7% |
| Contains more Vitamin B6Vitamin B6 | +471.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +114.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.14 g
Fats:
0.72 g
Carbs:
3.81 g
Water:
93.54 g
Other:
0.79 g
Protein:
10.42 g
Fats:
1.37 g
Carbs:
76.31 g
Water:
8.04 g
Other:
3.86 g
| Contains more WaterWater | +1063.4% |
| Contains more ProteinProtein | +814% |
| Contains more FatsFats | +90.3% |
| Contains more CarbsCarbs | +1902.9% |
| Contains more OtherOther | +388.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.11 g
Monounsaturated fat:
Mono. Fat
0.05 g
Polyunsaturated fat:
Poly. Fat
0.33 g
Saturated fat:
Sat. Fat
0.307 g
Monounsaturated fat:
Mono. Fat
0.373 g
Polyunsaturated fat:
Poly. Fat
0.377 g
| Contains less Sat. FatSaturated fat | -64.2% |
| Contains more Mono. FatMonounsaturated fat | +646% |
| Contains more Poly. FatPolyunsaturated fat | +14.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 84.8µg | 0.5µg | 70% |
| Selenium | 1.3µg | 32.4µg | 57% |
| Sodium | 7mg | 1303mg | 56% |
| Vitamin B1 | 0.095mg | 0.603mg | 42% |
| Vitamin B3 | 0.437mg | 6.127mg | 36% |
| Starch | 71.23g | 29% | |
| Folate | 99µg | 212µg | 28% |
| Vitamin C | 28.2mg | 4.1mg | 27% |
| Manganese | 0.264mg | 0.882mg | 27% |
| Vitamin B6 | 0.07mg | 0.4mg | 25% |
| Carbs | 3.81g | 76.31g | 24% |
| Iron | 0.56mg | 2.44mg | 24% |
| Protein | 1.14g | 10.42g | 19% |
| Calories | 22kcal | 359kcal | 17% |
| Phosphorus | 41mg | 154mg | 16% |
| Copper | 0.061mg | 0.166mg | 12% |
| Vitamin B5 | 0.159mg | 0.715mg | 11% |
| Vitamin A | 82µg | 4µg | 9% |
| Zinc | 0.39mg | 1.01mg | 6% |
| Fiber | 2.5g | 1.2g | 5% |
| Vitamin B2 | 0.146mg | 0.087mg | 5% |
| Vitamin E | 0.48mg | 0.04mg | 3% |
| Magnesium | 18mg | 32mg | 3% |
| Potassium | 261mg | 188mg | 2% |
| Calcium | 100mg | 83mg | 2% |
| Choline | 25.3mg | 17.5mg | 1% |
| Monounsaturated fat | 0.05g | 0.373g | 1% |
| Saturated fat | 0.11g | 0.307g | 1% |
| Vitamin B12 | 0µg | 0.02µg | 1% |
| Fats | 0.72g | 1.37g | 1% |
| Net carbs | 1.31g | 75.11g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Sugar | 0.84g | 1.53g | N/A |
| Polyunsaturated fat | 0.33g | 0.377g | 0% |
| Tryptophan | 0.086mg | 0% | |
| Threonine | 0.221mg | 0% | |
| Isoleucine | 0.279mg | 0% | |
| Leucine | 0.523mg | 0% | |
| Lysine | 0.189mg | 0% | |
| Methionine | 0.145mg | 0% | |
| Phenylalanine | 0.32mg | 0% | |
| Valine | 0.374mg | 0% | |
| Histidine | 0.15mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
47%
Minerals Daily Need Coverage Score
18%
77%
Comparison summary
Which food is richer in minerals?
Pilaf is relatively richer in minerals
Which food is lower in Cholesterol?
Chinese broccoli is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Chinese broccoli is lower in Sugar (difference - 0.69g)
Which food contains less Sodium?
Chinese broccoli contains less Sodium (difference - 1296mg)
Which food is lower in Saturated fat?
Chinese broccoli is lower in Saturated fat (difference - 0.197g)
Which food is lower in glycemic index?
Chinese broccoli is lower in glycemic index (difference - 28)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in vitamins?
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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.