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  6. Chinese broccoli vs. Garlic powder

Chinese broccoli vs. Garlic powder — In-Depth Nutrition Comparison

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How are chinese broccoli and garlic powder different?

  • Chinese broccoli is higher in vitamin K, vitamin A, and vitamin C; however, garlic powder is richer in vitamin B6, iron, phosphorus, copper, selenium, manganese, and vitamin B1.
  • Daily need coverage for vitamin B6 for garlic powder is 122% higher.
  • Garlic powder has a lower glycemic index (5) than chinese broccoli (32).

Broccoli, chinese, cooked and Spices, garlic powder are the varieties used in this article.

Infographic

Chinese broccoli vs Garlic powder 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 55% 24% 105% 212% 178% 82% 177% 7.8% 128% 130%
Contains more CalciumCalcium +26.6%
Contains less SodiumSodium -88.3%
Contains more MagnesiumMagnesium +327.8%
Contains more PotassiumPotassium +357.1%
Contains more IronIron +908.9%
Contains more CopperCopper +773.8%
Contains more ZincZinc +666.7%
Contains more PhosphorusPhosphorus +909.8%
Contains more ManganeseManganese +270.8%
Contains more SeleniumSelenium +1738.5%

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 4% 0% 13% 0% 109% 33% 15% 45% 382% 0% 1% 35% 37%
Contains more Vitamin CVitamin C +2250%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +21100%
Contains more FolateFolate +110.6%
Contains more Vitamin EVitamin E +39.6%
Contains more Vitamin B1Vitamin B1 +357.9%
Contains more Vitamin B3Vitamin B3 +82.2%
Contains more Vitamin B5Vitamin B5 +367.3%
Contains more Vitamin B6Vitamin B6 +2262.9%
Contains more CholineCholine +166.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.141mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese broccoli Garlic powder DV% diff.
Vitamin B6 0.07mg 1.654mg 122%
Vitamin K 84.8µg 0.4µg 70%
Iron 0.56mg 5.65mg 64%
Phosphorus 41mg 414mg 53%
Copper 0.061mg 0.533mg 52%
Selenium 1.3µg 23.9µg 41%
Manganese 0.264mg 0.979mg 31%
Protein 1.14g 16.55g 31%
Vitamin C 28.2mg 1.2mg 30%
Vitamin B1 0.095mg 0.435mg 28%
Potassium 261mg 1193mg 27%
Fiber 2.5g 9g 26%
Zinc 0.39mg 2.99mg 24%
Carbs 3.81g 72.73g 23%
Calories 22kcal 331kcal 15%
Magnesium 18mg 77mg 14%
Folate 99µg 47µg 13%
Vitamin B5 0.159mg 0.743mg 12%
Vitamin A 82µg 0µg 9%
Choline 25.3mg 67.5mg 8%
Sodium 7mg 60mg 2%
Calcium 100mg 79mg 2%
Vitamin B3 0.437mg 0.796mg 2%
Vitamin E 0.48mg 0.67mg 1%
Polyunsaturated fat 0.33g 0.178g 1%
Saturated fat 0.11g 0.249g 1%
Fats 0.72g 0.73g 0%
Net carbs 1.31g 63.73g N/A
Sugar 0.84g 2.43g N/A
Vitamin B2 0.146mg 0.141mg 0%
Monounsaturated fat 0.05g 0.115g 0%
Tryptophan 0.121mg 0%
Threonine 0.374mg 0%
Isoleucine 0.414mg 0%
Leucine 0.728mg 0%
Lysine 0.768mg 0%
Methionine 0.111mg 0%
Phenylalanine 0.525mg 0%
Valine 0.667mg 0%
Histidine 0.263mg 0%
Fructose 0.31g 0%
Omega-3 - ALA 0.012g N/A
Omega-6 - Eicosadienoic acid 0.022g 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
17% 73% 6% 4%
Protein: 16.55 g
Fats: 0.73 g
Carbs: 72.73 g
Water: 6.45 g
Other: 3.54 g
Contains more WaterWater +1350.2%
Contains more ProteinProtein +1351.8%
Contains more CarbsCarbs +1808.9%
Contains more OtherOther +348.1%
~equal in Fats ~0.73g

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
46% 21% 33%
Saturated fat: Sat. Fat 0.249 g
Monounsaturated fat: Mono. Fat 0.115 g
Polyunsaturated fat: Poly. Fat 0.178 g
Contains less Sat. FatSaturated fat -55.8%
Contains more Poly. FatPolyunsaturated fat +85.4%
Contains more Mono. FatMonounsaturated fat +130%

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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. Garlic powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171325/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.