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Chinese broccoli vs. Taco — In-Depth Nutrition Comparison

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Differences between chinese broccoli and taco

  • Chinese broccoli has more vitamin K, vitamin C, vitamin A, and folate, while taco has more vitamin B12, phosphorus, selenium, and zinc.
  • Chinese broccoli's daily need coverage for vitamin K is 58% higher.
  • Taco contains 71 times less vitamin C than chinese broccoli. Chinese broccoli contains 28.2mg of vitamin C, while taco contains 0.4mg.
  • The amount of saturated fat in chinese broccoli is lower.

The food types used in this comparison are Broccoli, chinese, cooked and Fast foods, taco with beef, cheese and lettuce, hard shell.

Infographic

Chinese broccoli vs Taco 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%
Taco
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 27% 18% 45% 26% 48% 76% 52% 32% 50%
Contains more CalciumCalcium +12.4%
Contains more PotassiumPotassium +24.9%
Contains less SodiumSodium -98.2%
Contains more MagnesiumMagnesium +77.8%
Contains more IronIron +112.5%
Contains more CopperCopper +26.2%
Contains more ZincZinc +348.7%
Contains more PhosphorusPhosphorus +334.1%
Contains more SeleniumSelenium +607.7%
~equal in Manganese ~0.249mg

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%
Taco
6
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 1.3% 6.7% 12% 1.5% 13% 14% 31% 0% 21% 116% 38% 14% 17%
Contains more Vitamin CVitamin C +6950%
Contains more Vitamin AVitamin A +310%
Contains more Vitamin B1Vitamin B1 +90%
Contains more Vitamin B2Vitamin B2 +143.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +454.2%
Contains more FolateFolate +421.1%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +277.6%
Contains more Vitamin B6Vitamin B6 +28.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +26.5%

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
Taco
4
9% 13% 20% 57%
Protein: 8.86 g
Fats: 12.7 g
Carbs: 19.85 g
Water: 57.02 g
Other: 1.57 g
Contains more WaterWater +64%
Contains more ProteinProtein +677.2%
Contains more FatsFats +1663.9%
Contains more CarbsCarbs +421%
Contains more OtherOther +98.7%

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
Taco
2
37% 37% 26%
Saturated fat: Sat. Fat 4.384 g
Monounsaturated fat: Mono. Fat 4.411 g
Polyunsaturated fat: Poly. Fat 3.042 g
Contains less Sat. FatSaturated fat -97.5%
Contains more Mono. FatMonounsaturated fat +8722%
Contains more Poly. FatPolyunsaturated fat +821.8%

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 Taco
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chinese broccoli Taco DV% diff.
Vitamin K 84.8µg 15.3µg 58%
Vitamin B12 0µg 0.93µg 39%
Vitamin C 28.2mg 0.4mg 31%
Folate 99µg 19µg 20%
Phosphorus 41mg 178mg 20%
Saturated fat 0.11g 4.384g 19%
Fats 0.72g 12.7g 18%
Polyunsaturated fat 0.33g 3.042g 18%
Sodium 7mg 397mg 17%
Protein 1.14g 8.86g 15%
Selenium 1.3µg 9.2µg 14%
Zinc 0.39mg 1.75mg 12%
Monounsaturated fat 0.05g 4.411g 11%
Calories 22kcal 226kcal 10%
Cholesterol 0mg 28mg 9%
Vitamin B3 0.437mg 1.65mg 8%
Iron 0.56mg 1.19mg 8%
Vitamin A 82µg 20µg 7%
Vitamin B2 0.146mg 0.06mg 7%
Starch 14.78g 6%
Fiber 2.5g 3.9g 6%
Carbs 3.81g 19.85g 5%
Vitamin B1 0.095mg 0.05mg 4%
Magnesium 18mg 32mg 3%
Vitamin B5 0.159mg 3%
Vitamin B6 0.07mg 0.09mg 2%
Copper 0.061mg 0.077mg 2%
Potassium 261mg 209mg 2%
Vitamin E 0.48mg 0.6mg 1%
Calcium 100mg 89mg 1%
Vitamin D 0µg 0.1µg 1%
Vitamin D 0IU 4IU 1%
Manganese 0.264mg 0.249mg 1%
Choline 25.3mg 32mg 1%
Net carbs 1.31g 15.95g N/A
Sugar 0.84g 0.9g N/A
Trans fat 0g 0.467g N/A
Fructose 0.3g 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.166g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.011g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 2.708g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese broccoli Taco
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
22%
Taco
Minerals Daily Need Coverage Score
18%
Chinese broccoli
40%
Taco

Comparison summary

Which food is richer in minerals?
Taco
Taco is relatively richer in minerals
Which food is lower in Cholesterol?
Chinese broccoli
Chinese broccoli is lower in Cholesterol (difference - 28mg)
Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 0.06g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 390mg)
Which food is lower in Saturated fat?
Chinese broccoli
Chinese broccoli is lower in Saturated fat (difference - 4.274g)
Which food is lower in glycemic index?
Chinese broccoli
Chinese broccoli is lower in glycemic index (difference - 7)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Taco - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170689/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.