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Chinese broccoli vs. Tomato — In-Depth Nutrition Comparison

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How are chinese broccoli and tomatoes different?

  • Tomatoes contain less vitamin K, folate, vitamin C, vitamin A, vitamin B2, calcium, manganese, and fiber than chinese broccoli.
  • Chinese broccoli covers your daily need for vitamin K, 64% more than tomatoes.
  • Chinese broccoli has 10 times more calcium than tomatoes. Chinese broccoli has 100mg of calcium, while tomatoes have 10mg.

Broccoli, chinese, cooked and Tomatoes, red, ripe, raw, year round average types were used in this article.

Infographic

Chinese broccoli vs Tomato infographic
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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%
Tomato
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3% 21% 10% 20% 4.6% 10% 0.65% 15% 0%
Contains more MagnesiumMagnesium +63.6%
Contains more CalciumCalcium +900%
Contains more IronIron +107.4%
Contains more ZincZinc +129.4%
Contains more PhosphorusPhosphorus +70.8%
Contains more ManganeseManganese +131.6%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -28.6%
~equal in Potassium ~237mg
~equal in Copper ~0.059mg

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%
Tomato
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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 46% 14% 11% 0% 9.3% 4.4% 11% 5.3% 18% 0% 20% 11% 3.7%
Contains more Vitamin CVitamin C +105.8%
Contains more Vitamin AVitamin A +95.2%
Contains more Vitamin B1Vitamin B1 +156.8%
Contains more Vitamin B2Vitamin B2 +668.4%
Contains more Vitamin B5Vitamin B5 +78.7%
Contains more Vitamin KVitamin K +973.4%
Contains more FolateFolate +560%
Contains more CholineCholine +277.6%
Contains more Vitamin EVitamin E +12.5%
Contains more Vitamin B3Vitamin B3 +35.9%
Contains more Vitamin B6Vitamin B6 +14.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese broccoli Tomato DV% diff.
Vitamin K 84.8µg 7.9µg 64%
Folate 99µg 15µg 21%
Vitamin C 28.2mg 13.7mg 16%
Vitamin B2 0.146mg 0.019mg 10%
Calcium 100mg 10mg 9%
Manganese 0.264mg 0.114mg 7%
Vitamin B1 0.095mg 0.037mg 5%
Fiber 2.5g 1.2g 5%
Vitamin A 82µg 42µg 4%
Iron 0.56mg 0.27mg 4%
Choline 25.3mg 6.7mg 3%
Polyunsaturated fat 0.33g 0.083g 2%
Selenium 1.3µg 0µg 2%
Fructose 1.37g 2%
Phosphorus 41mg 24mg 2%
Zinc 0.39mg 0.17mg 2%
Magnesium 18mg 11mg 2%
Vitamin B5 0.159mg 0.089mg 1%
Fats 0.72g 0.2g 1%
Vitamin B6 0.07mg 0.08mg 1%
Protein 1.14g 0.88g 1%
Potassium 261mg 237mg 1%
Vitamin B3 0.437mg 0.594mg 1%
Calories 22kcal 18kcal 0%
Net carbs 1.31g 2.69g N/A
Carbs 3.81g 3.89g 0%
Sugar 0.84g 2.63g N/A
Copper 0.061mg 0.059mg 0%
Sodium 7mg 5mg 0%
Vitamin E 0.48mg 0.54mg 0%
Saturated fat 0.11g 0.028g 0%
Monounsaturated fat 0.05g 0.031g 0%
Tryptophan 0.006mg 0%
Threonine 0.027mg 0%
Isoleucine 0.018mg 0%
Leucine 0.025mg 0%
Lysine 0.027mg 0%
Methionine 0.006mg 0%
Phenylalanine 0.027mg 0%
Valine 0.018mg 0%
Histidine 0.014mg 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
Tomato
2
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more ProteinProtein +29.5%
Contains more FatsFats +260%
Contains more OtherOther +54.9%
~equal in Carbs ~3.89g
~equal in Water ~94.52g

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
Tomato
1
20% 22% 58%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.083 g
Contains more Mono. FatMonounsaturated fat +61.3%
Contains more Poly. FatPolyunsaturated fat +297.6%
Contains less Sat. FatSaturated fat -74.5%

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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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.