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Chinese broccoli vs. Skipjack tuna — In-Depth Nutrition Comparison

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How are chinese broccoli and skipjack tuna different?

  • Chinese broccoli is higher in vitamin A, vitamin C, and folate; however, skipjack tuna is richer in vitamin B3, vitamin B12, selenium, vitamin B6, phosphorus, and iron.
  • Daily need coverage for vitamin B3 for skipjack tuna is 114% higher.
  • Chinese broccoli contains 28 times more vitamin C than skipjack tuna. While chinese broccoli contains 28.2mg of vitamin C, skipjack tuna contains only 1mg.
  • Skipjack tuna has a lower glycemic index (0) than chinese broccoli (32).

Broccoli, chinese, cooked and Fish, tuna, skipjack, fresh, cooked, dry heat are the varieties used in this article.

Infographic

Chinese broccoli vs Skipjack tuna 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 31% 11% 46% 60% 37% 29% 122% 6.1% 2.5% 255%
Contains more CalciumCalcium +170.3%
Contains less SodiumSodium -85.1%
Contains more ManganeseManganese +1289.5%
Contains more MagnesiumMagnesium +144.4%
Contains more PotassiumPotassium +100%
Contains more IronIron +185.7%
Contains more CopperCopper +80.3%
Contains more ZincZinc +169.2%
Contains more PhosphorusPhosphorus +595.1%
Contains more SeleniumSelenium +3500%

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 3.3% 6% 0% 0% 9.5% 28% 352% 29% 226% 274% 0% 7.5% 0%
Contains more Vitamin CVitamin C +2720%
Contains more Vitamin AVitamin A +355.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B2Vitamin B2 +19.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +890%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +4192%
Contains more Vitamin B5Vitamin B5 +205%
Contains more Vitamin B6Vitamin B6 +1301.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

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
28% 62% 8%
Protein: 28.21 g
Fats: 1.29 g
Carbs: 0 g
Water: 62.28 g
Other: 8.22 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +50.2%
Contains more ProteinProtein +2374.6%
Contains more FatsFats +79.2%
Contains more OtherOther +940.5%

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
39% 23% 38%
Saturated fat: Sat. Fat 0.42 g
Monounsaturated fat: Mono. Fat 0.243 g
Polyunsaturated fat: Poly. Fat 0.403 g
Contains less Sat. FatSaturated fat -73.8%
Contains more Mono. FatMonounsaturated fat +386%
Contains more Poly. FatPolyunsaturated fat +22.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chinese broccoli Skipjack tuna
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Chinese broccoli Skipjack tuna DV% diff.
Vitamin B3 0.437mg 18.756mg 114%
Vitamin B12 0µg 2.19µg 91%
Selenium 1.3µg 46.8µg 83%
Vitamin K 84.8µg 71%
Vitamin B6 0.07mg 0.981mg 70%
Protein 1.14g 28.21g 54%
Phosphorus 41mg 285mg 35%
Vitamin C 28.2mg 1mg 30%
Folate 99µg 10µg 22%
Cholesterol 0mg 60mg 20%
Iron 0.56mg 1.6mg 13%
Manganese 0.264mg 0.019mg 11%
Fiber 2.5g 0g 10%
Potassium 261mg 522mg 8%
Vitamin B5 0.159mg 0.485mg 7%
Vitamin A 82µg 18µg 7%
Zinc 0.39mg 1.05mg 6%
Calcium 100mg 37mg 6%
Magnesium 18mg 44mg 6%
Calories 22kcal 132kcal 6%
Copper 0.061mg 0.11mg 5%
Vitamin B1 0.095mg 0.038mg 5%
Choline 25.3mg 5%
Vitamin E 0.48mg 3%
Vitamin B2 0.146mg 0.122mg 2%
Sodium 7mg 47mg 2%
Carbs 3.81g 0g 1%
Fats 0.72g 1.29g 1%
Saturated fat 0.11g 0.42g 1%
Net carbs 1.31g 0g N/A
Sugar 0.84g N/A
Monounsaturated fat 0.05g 0.243g 0%
Polyunsaturated fat 0.33g 0.403g 0%
Tryptophan 0.316mg 0%
Threonine 1.237mg 0%
Isoleucine 1.3mg 0%
Leucine 2.293mg 0%
Lysine 2.59mg 0%
Methionine 0.835mg 0%
Phenylalanine 1.101mg 0%
Valine 1.453mg 0%
Histidine 0.83mg 0%
Omega-3 - EPA 0g 0.091g N/A
Omega-3 - DHA 0g 0.237g N/A
Omega-3 - DPA 0g 0.017g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese broccoli Skipjack tuna
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
40%
Chinese broccoli
72%
Skipjack tuna
Minerals Daily Need Coverage Score
18%
Chinese broccoli
60%
Skipjack tuna

Comparison summary

Which food is lower in Sugar?
Skipjack tuna
Skipjack tuna is lower in Sugar (difference - 0.84g)
Which food is lower in glycemic index?
Skipjack tuna
Skipjack tuna is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Skipjack tuna
Skipjack tuna is relatively richer in minerals
Which food is lower in Cholesterol?
Chinese broccoli
Chinese broccoli is lower in Cholesterol (difference - 60mg)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 40mg)
Which food is lower in Saturated fat?
Chinese broccoli
Chinese broccoli is lower in Saturated fat (difference - 0.31g)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $8)
Which food is richer in vitamins?
Chinese broccoli
Chinese broccoli is relatively richer in vitamins

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. Skipjack tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172005/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.