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  6. Chinese broccoli vs. Rye

Chinese broccoli vs. Rye — In-Depth Nutrition Comparison

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Differences between chinese broccoli and rye

  • Chinese broccoli has more vitamin K, vitamin A, and vitamin C, while rye has more manganese, fiber, phosphorus, copper, vitamin B5, iron, and vitamin B3.
  • Rye's daily need coverage for manganese is 101% higher.

The food types used in this comparison are Broccoli, chinese, cooked and Rye grain.

Infographic

Chinese broccoli vs Rye 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%
Rye
Rye
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more CalciumCalcium +316.7%
Contains more MagnesiumMagnesium +511.1%
Contains more PotassiumPotassium +95.4%
Contains more IronIron +369.6%
Contains more CopperCopper +501.6%
Contains more ZincZinc +579.5%
Contains more PhosphorusPhosphorus +709.8%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +876.1%
Contains more SeleniumSelenium +969.2%

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%
Rye
Rye
7
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +8100%
Contains more Vitamin KVitamin K +1337.3%
Contains more FolateFolate +160.5%
Contains more Vitamin EVitamin E +77.1%
Contains more Vitamin B1Vitamin B1 +232.6%
Contains more Vitamin B2Vitamin B2 +71.9%
Contains more Vitamin B3Vitamin B3 +877.1%
Contains more Vitamin B5Vitamin B5 +815.7%
Contains more Vitamin B6Vitamin B6 +320%
Contains more CholineCholine +20.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese broccoli Rye DV% diff.
Manganese 0.264mg 2.577mg 101%
Vitamin K 84.8µg 5.9µg 66%
Fiber 2.5g 15.1g 50%
Phosphorus 41mg 332mg 42%
Copper 0.061mg 0.367mg 34%
Vitamin C 28.2mg 0mg 31%
Vitamin B5 0.159mg 1.456mg 26%
Iron 0.56mg 2.63mg 26%
Carbs 3.81g 75.86g 24%
Vitamin B3 0.437mg 4.27mg 24%
Selenium 1.3µg 13.9µg 23%
Magnesium 18mg 110mg 22%
Zinc 0.39mg 2.65mg 21%
Vitamin B1 0.095mg 0.316mg 18%
Protein 1.14g 10.34g 18%
Vitamin B6 0.07mg 0.294mg 17%
Calories 22kcal 338kcal 16%
Folate 99µg 38µg 15%
Vitamin A 82µg 1µg 9%
Calcium 100mg 24mg 8%
Vitamin B2 0.146mg 0.251mg 8%
Potassium 261mg 510mg 7%
Polyunsaturated fat 0.33g 0.767g 3%
Vitamin E 0.48mg 0.85mg 2%
Fats 0.72g 1.63g 1%
Choline 25.3mg 30.4mg 1%
Net carbs 1.31g 60.76g N/A
Sugar 0.84g 0.98g N/A
Sodium 7mg 2mg 0%
Saturated fat 0.11g 0.197g 0%
Monounsaturated fat 0.05g 0.208g 0%
Tryptophan 0.108mg 0%
Threonine 0.289mg 0%
Isoleucine 0.208mg 0%
Leucine 0.563mg 0%
Lysine 0.286mg 0%
Methionine 0.153mg 0%
Phenylalanine 0.435mg 0%
Valine 0.317mg 0%
Histidine 0.189mg 0%
Fructose 0.11g 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
Rye
Rye
4
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more WaterWater +782.5%
Contains more ProteinProtein +807%
Contains more FatsFats +126.4%
Contains more CarbsCarbs +1891.1%
Contains more OtherOther +98.7%

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
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains less Sat. FatSaturated fat -44.2%
Contains more Mono. FatMonounsaturated fat +316%
Contains more Poly. FatPolyunsaturated fat +132.4%

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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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.