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  6. Chinese broccoli vs. Fish sandwich

Chinese broccoli vs. Fish sandwich — In-Depth Nutrition Comparison

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The main differences between chinese broccoli and fish sandwiches

  • Chinese broccoli is richer in vitamin K, vitamin A, vitamin C, and folate, yet fish sandwiches are richer in selenium, vitamin B12, iron, and phosphorus.
  • Daily need coverage for vitamin K for chinese broccoli is 59% higher.
  • Chinese broccoli contains 19 times more vitamin A than fish sandwiches. Chinese broccoli contains 1638IU of vitamin A, while fish sandwiches contain 87IU.
  • Chinese broccoli contains less sodium.
  • Chinese broccoli has a lower glycemic index than fish sandwiches.

Food types used in this article are Broccoli, chinese, cooked and Fast foods, fish sandwich, with tartar sauce.

Infographic

Chinese broccoli vs Fish sandwich 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 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
Contains more CalciumCalcium +170.3%
Contains more PotassiumPotassium +26.7%
Contains less SodiumSodium -98.8%
Contains more MagnesiumMagnesium +38.9%
Contains more IronIron +167.9%
Contains more CopperCopper +23%
Contains more ZincZinc +25.6%
Contains more PhosphorusPhosphorus +182.9%
Contains more SeleniumSelenium +1284.6%
~equal in Manganese ~0.264mg

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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
Contains more Vitamin CVitamin C +1466.7%
Contains more Vitamin AVitamin A +1266.7%
Contains more Vitamin KVitamin K +523.5%
Contains more FolateFolate +115.2%
Contains more Vitamin EVitamin E +14.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +121.1%
Contains more Vitamin B3Vitamin B3 +392%
Contains more Vitamin B5Vitamin B5 +132.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +14.2%
~equal in Vitamin B2 ~0.14mg
~equal in Vitamin B6 ~0.07mg

All nutrients comparison - raw data values

Nutrient Chinese broccoli Fish sandwich DV% diff.
Vitamin K 84.8µg 13.6µg 59%
Polyunsaturated fat 0.33g 6.257g 40%
Selenium 1.3µg 18µg 30%
Vitamin C 28.2mg 1.8mg 29%
Vitamin B12 0µg 0.68µg 28%
Sodium 7mg 602mg 26%
Fats 0.72g 12.45g 18%
Protein 1.14g 10.29g 18%
Folate 99µg 46µg 13%
Calories 22kcal 257kcal 12%
Cholesterol 0mg 35mg 12%
Iron 0.56mg 1.5mg 12%
Phosphorus 41mg 116mg 11%
Vitamin B3 0.437mg 2.15mg 11%
Vitamin B1 0.095mg 0.21mg 10%
Carbs 3.81g 26.69g 8%
Vitamin A 82µg 6µg 8%
Saturated fat 0.11g 1.949g 8%
Fiber 2.5g 1g 6%
Monounsaturated fat 0.05g 2.595g 6%
Calcium 100mg 37mg 6%
Vitamin B5 0.159mg 0.37mg 4%
Magnesium 18mg 25mg 2%
Fructose 1.47g 2%
Potassium 261mg 206mg 2%
Copper 0.061mg 0.075mg 2%
Choline 25.3mg 28.9mg 1%
Vitamin D 0IU 9IU 1%
Zinc 0.39mg 0.49mg 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 1.31g 25.69g N/A
Sugar 0.84g 3.53g N/A
Vitamin E 0.48mg 0.55mg 0%
Manganese 0.264mg 0.264mg 0%
Vitamin B2 0.146mg 0.14mg 0%
Vitamin B6 0.07mg 0.07mg 0%
Trans fat 0g 0.08g N/A
Omega-3 - EPA 0g 0.029g N/A
Omega-3 - DHA 0g 0.064g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 5.561g N/A

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
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 g
Contains more WaterWater +93.1%
Contains more ProteinProtein +802.6%
Contains more FatsFats +1629.2%
Contains more CarbsCarbs +600.5%
Contains more OtherOther +169.6%

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
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 g
Contains less Sat. FatSaturated fat -94.4%
Contains more Mono. FatMonounsaturated fat +5090%
Contains more Poly. FatPolyunsaturated fat +1796.1%

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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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.