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  6. Chinese broccoli vs. Soy sauce

Chinese broccoli vs. Soy sauce — In-Depth Nutrition Comparison

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Important differences between chinese broccoli and soy sauce

  • Chinese broccoli has more vitamin K, vitamin A, vitamin C, and folate; however, soy sauce has more manganese, phosphorus, magnesium, iron, and vitamin B3.
  • Soy sauce's daily need coverage for sodium is 239% more.
  • Chinese broccoli is lower in sodium.
  • Chinese broccoli has a higher glycemic index than soy sauce.

The food varieties used in the comparison are Broccoli, chinese, cooked and Soy sauce made from soy and wheat (shoyu).

Infographic

Chinese broccoli vs Soy sauce 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 53% 9.9% 38% 54% 14% 24% 71% 716% 133% 2.7%
Contains more CalciumCalcium +203%
Contains more CopperCopper +41.9%
Contains less SodiumSodium -99.9%
Contains more SeleniumSelenium +160%
Contains more MagnesiumMagnesium +311.1%
Contains more PotassiumPotassium +66.7%
Contains more IronIron +158.9%
Contains more ZincZinc +123.1%
Contains more PhosphorusPhosphorus +304.9%
Contains more ManganeseManganese +285.6%

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% 0% 8.3% 38% 41% 18% 34% 0% 0% 11% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +187.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +607.1%
Contains more CholineCholine +38.3%
Contains more Vitamin B2Vitamin B2 +13%
Contains more Vitamin B3Vitamin B3 +402.5%
Contains more Vitamin B5Vitamin B5 +86.8%
Contains more Vitamin B6Vitamin B6 +111.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese broccoli Soy sauce DV% diff.
Sodium 7mg 5493mg 239%
Vitamin K 84.8µg 0µg 71%
Manganese 0.264mg 1.018mg 33%
Vitamin C 28.2mg 0mg 31%
Folate 99µg 14µg 21%
Phosphorus 41mg 166mg 18%
Protein 1.14g 8.14g 14%
Magnesium 18mg 74mg 13%
Vitamin B3 0.437mg 2.196mg 11%
Iron 0.56mg 1.45mg 11%
Vitamin A 82µg 0µg 9%
Fiber 2.5g 0.8g 7%
Calcium 100mg 33mg 7%
Vitamin B6 0.07mg 0.148mg 6%
Potassium 261mg 435mg 5%
Vitamin B1 0.095mg 0.033mg 5%
Zinc 0.39mg 0.87mg 4%
Vitamin B5 0.159mg 0.297mg 3%
Vitamin E 0.48mg 0mg 3%
Calories 22kcal 53kcal 2%
Copper 0.061mg 0.043mg 2%
Selenium 1.3µg 0.5µg 1%
Vitamin B2 0.146mg 0.165mg 1%
Choline 25.3mg 18.3mg 1%
Fats 0.72g 0.57g 0%
Carbs 3.81g 4.93g 0%
Net carbs 1.31g 4.13g N/A
Sugar 0.84g 0.4g N/A
Saturated fat 0.11g 0.073g 0%
Monounsaturated fat 0.05g 0.088g 0%
Polyunsaturated fat 0.33g 0.263g 0%
Tryptophan 0.096mg 0%
Threonine 0.271mg 0%
Isoleucine 0.318mg 0%
Leucine 0.537mg 0%
Lysine 0.381mg 0%
Methionine 0.097mg 0%
Phenylalanine 0.353mg 0%
Valine 0.332mg 0%
Histidine 0.174mg 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% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Contains more FatsFats +26.3%
Contains more WaterWater +31.5%
Contains more ProteinProtein +614%
Contains more CarbsCarbs +29.4%
Contains more OtherOther +1825.3%

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
17% 21% 62%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 g
Contains more Poly. FatPolyunsaturated fat +25.5%
Contains less Sat. FatSaturated fat -33.6%
Contains more Mono. FatMonounsaturated fat +76%

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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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.