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  6. Chinese broccoli vs. Semolina

Chinese broccoli vs. Semolina — In-Depth Nutrition Comparison

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A recap on differences between chinese broccoli and semolina

  • Chinese broccoli is higher in vitamin K, vitamin A, vitamin C, and folate, yet semolina is higher in selenium, manganese, vitamin B6, vitamin B3, copper, and phosphorus.
  • Chinese broccoli covers your daily vitamin K needs 71% more than semolina.
  • The glycemic index of chinese broccoli is lower.

Food varieties used in this article are Broccoli, chinese, cooked and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Chinese broccoli vs Semolina 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 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Contains more CalciumCalcium +40.8%
Contains more PotassiumPotassium +50%
Contains more MagnesiumMagnesium +50%
Contains more IronIron +32.1%
Contains more CopperCopper +365.6%
Contains more ZincZinc +161.5%
Contains more PhosphorusPhosphorus +273.2%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +292%
Contains more SeleniumSelenium +1430.8%

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 0% 0% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1500%
Contains more Vitamin B2Vitamin B2 +192%
Contains more Vitamin KVitamin K +84700%
Contains more FolateFolate +1137.5%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +135.8%
Contains more Vitamin B3Vitamin B3 +1055.1%
Contains more Vitamin B5Vitamin B5 +322.6%
Contains more Vitamin B6Vitamin B6 +545.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese broccoli Semolina DV% diff.
Vitamin K 84.8µg 0.1µg 71%
Selenium 1.3µg 19.9µg 34%
Manganese 0.264mg 1.035mg 34%
Vitamin C 28.2mg 0mg 31%
Vitamin B6 0.07mg 0.452mg 29%
Vitamin B3 0.437mg 5.048mg 29%
Starch 68.29g 28%
Carbs 3.81g 80.89g 26%
Copper 0.061mg 0.284mg 25%
Folate 99µg 8µg 23%
Calories 22kcal 374kcal 18%
Phosphorus 41mg 153mg 16%
Protein 1.14g 7.51g 13%
Vitamin B1 0.095mg 0.224mg 11%
Vitamin B5 0.159mg 0.672mg 10%
Vitamin A 82µg 9%
Vitamin B2 0.146mg 0.05mg 7%
Zinc 0.39mg 1.02mg 6%
Choline 25.3mg 5%
Potassium 261mg 174mg 3%
Vitamin E 0.48mg 0.03mg 3%
Calcium 100mg 71mg 3%
Fiber 2.5g 1.8g 3%
Iron 0.56mg 0.74mg 2%
Magnesium 18mg 27mg 2%
Monounsaturated fat 0.05g 0.258g 1%
Saturated fat 0.11g 0.294g 1%
Fats 0.72g 1.03g 0%
Net carbs 1.31g 79.09g N/A
Sugar 0.84g 0.33g N/A
Sodium 7mg 2mg 0%
Polyunsaturated fat 0.33g 0.322g 0%
Tryptophan 0.103mg 0%
Threonine 0.271mg 0%
Isoleucine 0.339mg 0%
Leucine 0.656mg 0%
Lysine 0.215mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.398mg 0%
Valine 0.47mg 0%
Histidine 0.185mg 0%
Fructose 0.02g 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
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more WaterWater +848.7%
Contains more OtherOther +11.3%
Contains more ProteinProtein +558.8%
Contains more FatsFats +43.1%
Contains more CarbsCarbs +2023.1%

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
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains less Sat. FatSaturated fat -62.6%
Contains more Mono. FatMonounsaturated fat +416%
~equal in Polyunsaturated fat ~0.322g

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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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.