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  6. Chinese broccoli vs. Soybean raw

Chinese broccoli vs. Soybean raw — In-Depth Nutrition Comparison

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What are the differences between chinese broccoli and soybean raw?

  • The amount of iron, copper, manganese, phosphorus, folate, vitamin B1, magnesium, vitamin B2, potassium, and zinc in soybean raw is higher than in chinese broccoli.
  • Soybean raw's daily need coverage for iron is 189% more.
  • Soybean raw has a lower glycemic index (14) than chinese broccoli (32).

We used Broccoli, chinese, cooked and Soybeans, mature seeds, raw types in this article.

Infographic

Chinese broccoli vs Soybean raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +1455.6%
Contains more CalciumCalcium +177%
Contains more PotassiumPotassium +588.5%
Contains more IronIron +2703.6%
Contains more CopperCopper +2618%
Contains more ZincZinc +1153.8%
Contains more PhosphorusPhosphorus +1617.1%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +853.4%
Contains more SeleniumSelenium +1269.2%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin CVitamin C +370%
Contains more Vitamin AVitamin A +8100%
Contains more Vitamin KVitamin K +80.4%
Contains more Vitamin EVitamin E +77.1%
Contains more Vitamin B1Vitamin B1 +820%
Contains more Vitamin B2Vitamin B2 +495.9%
Contains more Vitamin B3Vitamin B3 +271.4%
Contains more Vitamin B5Vitamin B5 +398.7%
Contains more Vitamin B6Vitamin B6 +438.6%
Contains more FolateFolate +278.8%
Contains more CholineCholine +358.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese broccoli Soybean raw DV% diff.
Iron 0.56mg 15.7mg 189%
Copper 0.061mg 1.658mg 177%
Manganese 0.264mg 2.517mg 98%
Phosphorus 41mg 704mg 95%
Polyunsaturated fat 0.33g 11.255g 73%
Protein 1.14g 36.49g 71%
Folate 99µg 375µg 69%
Vitamin B1 0.095mg 0.874mg 65%
Magnesium 18mg 280mg 62%
Vitamin B2 0.146mg 0.87mg 56%
Potassium 261mg 1797mg 45%
Zinc 0.39mg 4.89mg 41%
Vitamin K 84.8µg 47µg 32%
Fats 0.72g 19.94g 30%
Selenium 1.3µg 17.8µg 30%
Fiber 2.5g 9.3g 27%
Vitamin C 28.2mg 6mg 25%
Vitamin B6 0.07mg 0.377mg 24%
Calories 22kcal 446kcal 21%
Calcium 100mg 277mg 18%
Choline 25.3mg 115.9mg 16%
Vitamin B5 0.159mg 0.793mg 13%
Saturated fat 0.11g 2.884g 13%
Monounsaturated fat 0.05g 4.404g 11%
Vitamin A 82µg 1µg 9%
Carbs 3.81g 30.16g 9%
Vitamin B3 0.437mg 1.623mg 7%
Vitamin E 0.48mg 0.85mg 2%
Net carbs 1.31g 20.86g N/A
Sugar 0.84g 7.33g N/A
Sodium 7mg 2mg 0%
Tryptophan 0.591mg 0%
Threonine 1.766mg 0%
Isoleucine 1.971mg 0%
Leucine 3.309mg 0%
Lysine 2.706mg 0%
Methionine 0.547mg 0%
Phenylalanine 2.122mg 0%
Valine 2.029mg 0%
Histidine 1.097mg 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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +995.3%
Contains more ProteinProtein +3100.9%
Contains more FatsFats +2669.4%
Contains more CarbsCarbs +691.6%
Contains more OtherOther +516.5%

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
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -96.2%
Contains more Mono. FatMonounsaturated fat +8708%
Contains more Poly. FatPolyunsaturated fat +3310.6%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.