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  6. Chinese broccoli vs. Flax seeds

Chinese broccoli vs. Flax seeds — In-Depth Nutrition Comparison

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How are chinese broccoli and flax seeds different?

  • Chinese broccoli is higher in vitamin K; however, flax seeds are richer in vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, selenium, and zinc.
  • Daily need coverage for vitamin B1 for flax seeds is 129% higher.
  • Chinese broccoli contains 20 times more vitamin K than flax seeds. While chinese broccoli contains 84.8µg of vitamin K, flax seeds contain only 4.3µg.

Broccoli, chinese, cooked and Seeds, flaxseed are the varieties used in this article.

Infographic

Chinese broccoli vs Flax seeds 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains less SodiumSodium -76.7%
Contains more MagnesiumMagnesium +2077.8%
Contains more CalciumCalcium +155%
Contains more PotassiumPotassium +211.5%
Contains more IronIron +923.2%
Contains more CopperCopper +1900%
Contains more ZincZinc +1012.8%
Contains more PhosphorusPhosphorus +1465.9%
Contains more ManganeseManganese +840.2%
Contains more SeleniumSelenium +1853.8%

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%
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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +4600%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +54.8%
Contains more Vitamin KVitamin K +1872.1%
Contains more FolateFolate +13.8%
Contains more Vitamin B1Vitamin B1 +1630.5%
Contains more Vitamin B2Vitamin B2 +10.3%
Contains more Vitamin B3Vitamin B3 +604.8%
Contains more Vitamin B5Vitamin B5 +519.5%
Contains more Vitamin B6Vitamin B6 +575.7%
Contains more CholineCholine +211.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese broccoli Flax seeds DV% diff.
Polyunsaturated fat 0.33g 28.73g 189%
Vitamin B1 0.095mg 1.644mg 129%
Copper 0.061mg 1.22mg 129%
Fiber 2.5g 27.3g 99%
Manganese 0.264mg 2.482mg 96%
Magnesium 18mg 392mg 89%
Phosphorus 41mg 642mg 86%
Vitamin K 84.8µg 4.3µg 67%
Iron 0.56mg 5.73mg 65%
Fats 0.72g 42.16g 64%
Selenium 1.3µg 25.4µg 44%
Zinc 0.39mg 4.34mg 36%
Protein 1.14g 18.29g 34%
Vitamin C 28.2mg 0.6mg 31%
Vitamin B6 0.07mg 0.473mg 31%
Calories 22kcal 534kcal 26%
Monounsaturated fat 0.05g 7.527g 19%
Vitamin B5 0.159mg 0.985mg 17%
Vitamin B3 0.437mg 3.08mg 17%
Saturated fat 0.11g 3.663g 16%
Potassium 261mg 813mg 16%
Calcium 100mg 255mg 16%
Choline 25.3mg 78.7mg 10%
Vitamin A 82µg 0µg 9%
Carbs 3.81g 28.88g 8%
Folate 99µg 87µg 3%
Vitamin B2 0.146mg 0.161mg 1%
Vitamin E 0.48mg 0.31mg 1%
Sodium 7mg 30mg 1%
Net carbs 1.31g 1.58g N/A
Sugar 0.84g 1.55g N/A
Tryptophan 0.297mg 0%
Threonine 0.766mg 0%
Isoleucine 0.896mg 0%
Leucine 1.235mg 0%
Lysine 0.862mg 0%
Methionine 0.37mg 0%
Phenylalanine 0.957mg 0%
Valine 1.072mg 0%
Histidine 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g 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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more WaterWater +1244%
Contains more ProteinProtein +1504.4%
Contains more FatsFats +5755.6%
Contains more CarbsCarbs +658%
Contains more OtherOther +369.6%

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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -97%
Contains more Mono. FatMonounsaturated fat +14954%
Contains more Poly. FatPolyunsaturated fat +8606.1%

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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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.