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  6. Chinese broccoli vs. Ricotta

Chinese broccoli vs. Ricotta — In-Depth Nutrition Comparison

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A recap on differences between chinese broccoli and ricotta

  • Chinese broccoli is higher in vitamin K, vitamin C, vitamin A, folate, and manganese, yet ricotta is higher in selenium, phosphorus, and vitamin B12.
  • Chinese broccoli covers your daily vitamin K needs 70% more than ricotta.
  • The amount of saturated fat in chinese broccoli is lower.

Food varieties used in this article are Broccoli, chinese, cooked and Cheese, ricotta, whole milk.

Infographic

Chinese broccoli vs Ricotta 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 7.9% 62% 9.3% 14% 7% 32% 68% 11% 0.78% 79%
Contains more MagnesiumMagnesium +63.6%
Contains more PotassiumPotassium +148.6%
Contains more IronIron +47.4%
Contains more CopperCopper +190.5%
Contains less SodiumSodium -91.7%
Contains more ManganeseManganese +4300%
Contains more CalciumCalcium +107%
Contains more ZincZinc +197.4%
Contains more PhosphorusPhosphorus +285.4%
Contains more SeleniumSelenium +1015.4%

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% 40% 2.2% 3% 3.3% 45% 2% 13% 9.9% 43% 2.8% 9% 9.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +336.4%
Contains more Vitamin B1Vitamin B1 +630.8%
Contains more Vitamin B3Vitamin B3 +320.2%
Contains more Vitamin B6Vitamin B6 +62.8%
Contains more Vitamin KVitamin K +7609.1%
Contains more FolateFolate +725%
Contains more CholineCholine +44.6%
Contains more Vitamin AVitamin A +46.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +33.6%
Contains more Vitamin B5Vitamin B5 +34%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Chinese broccoli Ricotta DV% diff.
Vitamin K 84.8µg 1.1µg 70%
Saturated fat 0.11g 8.295g 37%
Vitamin C 28.2mg 0mg 31%
Selenium 1.3µg 14.5µg 24%
Folate 99µg 12µg 22%
Protein 1.14g 11.26g 20%
Fats 0.72g 12.98g 19%
Phosphorus 41mg 158mg 17%
Cholesterol 0mg 51mg 17%
Vitamin B12 0µg 0.34µg 14%
Calcium 100mg 207mg 11%
Manganese 0.264mg 0.006mg 11%
Fiber 2.5g 0g 10%
Monounsaturated fat 0.05g 3.627g 9%
Calories 22kcal 174kcal 8%
Vitamin B1 0.095mg 0.013mg 7%
Zinc 0.39mg 1.16mg 7%
Potassium 261mg 105mg 5%
Vitamin B2 0.146mg 0.195mg 4%
Vitamin A 82µg 120µg 4%
Copper 0.061mg 0.021mg 4%
Sodium 7mg 84mg 3%
Vitamin B6 0.07mg 0.043mg 2%
Vitamin B3 0.437mg 0.104mg 2%
Magnesium 18mg 11mg 2%
Iron 0.56mg 0.38mg 2%
Vitamin E 0.48mg 0.11mg 2%
Vitamin B5 0.159mg 0.213mg 1%
Vitamin D 0µg 0.2µg 1%
Vitamin D 0IU 10IU 1%
Choline 25.3mg 17.5mg 1%
Carbs 3.81g 3.04g 0%
Net carbs 1.31g 3.04g N/A
Sugar 0.84g 0.27g N/A
Polyunsaturated fat 0.33g 0.385g 0%
Tryptophan 0.125mg 0%
Threonine 0.517mg 0%
Isoleucine 0.589mg 0%
Leucine 1.221mg 0%
Lysine 1.338mg 0%
Methionine 0.281mg 0%
Phenylalanine 0.556mg 0%
Valine 0.692mg 0%
Histidine 0.459mg 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
11% 13% 3% 72%
Protein: 11.26 g
Fats: 12.98 g
Carbs: 3.04 g
Water: 71.7 g
Other: 1.02 g
Contains more CarbsCarbs +25.3%
Contains more WaterWater +30.5%
Contains more ProteinProtein +887.7%
Contains more FatsFats +1702.8%
Contains more OtherOther +29.1%

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
67% 29% 3%
Saturated fat: Sat. Fat 8.295 g
Monounsaturated fat: Mono. Fat 3.627 g
Polyunsaturated fat: Poly. Fat 0.385 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +7154%
Contains more Poly. FatPolyunsaturated fat +16.7%

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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. Ricotta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170851/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.