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Chinese broccoli vs. Tart — In-Depth Nutrition Comparison

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How are chinese broccoli and tart different?

  • Chinese broccoli has more vitamin K, vitamin C, and vitamin A; however, tart is richer in iron, vitamin B2, vitamin B6, selenium, vitamin B3, and vitamin B1.
  • Chinese broccoli covers your daily need for vitamin K, 70% more than tart.
  • Chinese broccoli has 7 times more vitamin C than tart. Chinese broccoli has 28.2mg of vitamin C, while tart has 3.8mg.
  • Chinese broccoli contains less sodium.
  • Tart has a higher glycemic index. The glycemic index of tart is 45, while the glycemic index of chinese broccoli is 32.

Broccoli, chinese, cooked and Breakfast tart, low fat types were used in this article.

Infographic

Chinese broccoli vs Tart 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%
Tart
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 13% 5.8% 128% 24% 7.6% 40% 47% 0% 70%
Contains more CalciumCalcium +127.3%
Contains more PotassiumPotassium +295.5%
Contains more ZincZinc +39.3%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +144.4%
Contains more IronIron +510.7%
Contains more CopperCopper +19.7%
Contains more PhosphorusPhosphorus +126.8%
Contains more SeleniumSelenium +892.3%

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%
Tart
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 13% 95% 11% 0% 71% 127% 71% 0% 88% 0% 1% 75% 4.6%
Contains more Vitamin CVitamin C +642.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +21100%
Contains more CholineCholine +201.2%
Contains more Vitamin AVitamin A +247.6%
Contains more Vitamin EVitamin E +10.4%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +276%
Contains more Vitamin B3Vitamin B3 +769.6%
Contains more Vitamin B6Vitamin B6 +442.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~100µg

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
Tart
4
4% 6% 77% 12%
Protein: 3.99 g
Fats: 5.99 g
Carbs: 76.8 g
Water: 12.04 g
Other: 1.18 g
Contains more WaterWater +676.9%
Contains more ProteinProtein +250%
Contains more FatsFats +731.9%
Contains more CarbsCarbs +1915.7%
Contains more OtherOther +49.4%

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
Tart
2
25% 60% 16%
Saturated fat: Sat. Fat 1.393 g
Monounsaturated fat: Mono. Fat 3.338 g
Polyunsaturated fat: Poly. Fat 0.878 g
Contains less Sat. FatSaturated fat -92.1%
Contains more Mono. FatMonounsaturated fat +6576%
Contains more Poly. FatPolyunsaturated fat +166.1%

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

All nutrients comparison - raw data values

Nutrient Chinese broccoli Tart DV% diff.
Vitamin K 84.8µg 0.4µg 70%
Iron 0.56mg 3.42mg 36%
Vitamin B2 0.146mg 0.549mg 31%
Vitamin C 28.2mg 3.8mg 27%
Vitamin B6 0.07mg 0.38mg 24%
Carbs 3.81g 76.8g 24%
Vitamin A 82µg 285µg 23%
Vitamin B3 0.437mg 3.8mg 21%
Selenium 1.3µg 12.9µg 21%
Calories 22kcal 372kcal 18%
Vitamin B1 0.095mg 0.285mg 16%
Sodium 7mg 361mg 15%
Manganese 0.264mg 11%
Monounsaturated fat 0.05g 3.338g 8%
Fats 0.72g 5.99g 8%
Phosphorus 41mg 93mg 7%
Calcium 100mg 44mg 6%
Magnesium 18mg 44mg 6%
Protein 1.14g 3.99g 6%
Saturated fat 0.11g 1.393g 6%
Potassium 261mg 66mg 6%
Polyunsaturated fat 0.33g 0.878g 4%
Fiber 2.5g 1.5g 4%
Vitamin B5 0.159mg 3%
Choline 25.3mg 8.4mg 3%
Zinc 0.39mg 0.28mg 1%
Copper 0.061mg 0.073mg 1%
Net carbs 1.31g 75.3g N/A
Sugar 0.84g 4.87g N/A
Vitamin E 0.48mg 0.53mg 0%
Folate 99µg 100µg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese broccoli Tart
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
43%
Tart
Minerals Daily Need Coverage Score
18%
Chinese broccoli
37%
Tart

Comparison summary

Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 4.03g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 354mg)
Which food is lower in Saturated fat?
Chinese broccoli
Chinese broccoli is lower in Saturated fat (difference - 1.283g)
Which food is lower in glycemic index?
Chinese broccoli
Chinese broccoli is lower in glycemic index (difference - 13)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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. Tart - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175069/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.