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Chinese broccoli vs. Vegetable — In-Depth Nutrition Comparison

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Summary of differences between chinese broccoli and vegetable

  • Chinese broccoli has more vitamin K, vitamin C, folate, and calcium; however, vegetable is higher in vitamin A and fiber.
  • Vegetable covers your daily need for vitamin A, 53% more than chinese broccoli.
  • Chinese broccoli has 9 times more vitamin C than vegetable. While chinese broccoli has 28.2mg of vitamin C, vegetable has only 3.2mg.
  • Chinese broccoli has less sugar.
  • The glycemic index of vegetable is higher.

These are the specific foods used in this comparison Broccoli, chinese, cooked and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Chinese broccoli vs Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +54.4%
Contains less SodiumSodium -80%
Contains more SeleniumSelenium +333.3%
Contains more MagnesiumMagnesium +22.2%
Contains more IronIron +46.4%
Contains more CopperCopper +36.1%
Contains more ZincZinc +25.6%
Contains more PhosphorusPhosphorus +24.4%
Contains more ManganeseManganese +43.6%

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin CVitamin C +781.3%
Contains more Vitamin EVitamin E +26.3%
Contains more Vitamin B1Vitamin B1 +33.8%
Contains more Vitamin B2Vitamin B2 +21.7%
Contains more Vitamin KVitamin K +260.9%
Contains more FolateFolate +421.1%
Contains more Vitamin AVitamin A +161%
Contains more Vitamin B3Vitamin B3 +94.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.151mg
~equal in Vitamin B6 ~0.074mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~24.1mg

All nutrients comparison - raw data values

Nutrient Chinese broccoli Vegetable DV% diff.
Vitamin K 84.8µg 23.5µg 51%
Vitamin C 28.2mg 3.2mg 28%
Folate 99µg 19µg 20%
Vitamin A 82µg 214µg 15%
Calcium 100mg 25mg 8%
Fiber 2.5g 4.4g 8%
Manganese 0.264mg 0.379mg 5%
Carbs 3.81g 13.09g 3%
Potassium 261mg 169mg 3%
Iron 0.56mg 0.82mg 3%
Vitamin B3 0.437mg 0.851mg 3%
Protein 1.14g 2.86g 3%
Calories 22kcal 65kcal 2%
Polyunsaturated fat 0.33g 0.072g 2%
Vitamin B2 0.146mg 0.12mg 2%
Selenium 1.3µg 0.3µg 2%
Vitamin B1 0.095mg 0.071mg 2%
Copper 0.061mg 0.083mg 2%
Vitamin E 0.48mg 0.38mg 1%
Sodium 7mg 35mg 1%
Phosphorus 41mg 51mg 1%
Zinc 0.39mg 0.49mg 1%
Magnesium 18mg 22mg 1%
Fats 0.72g 0.15g 1%
Net carbs 1.31g 8.69g N/A
Sugar 0.84g 3.12g N/A
Vitamin B5 0.159mg 0.151mg 0%
Vitamin B6 0.07mg 0.074mg 0%
Saturated fat 0.11g 0.031g 0%
Choline 25.3mg 24.1mg 0%
Monounsaturated fat 0.05g 0.01g 0%
Tryptophan 0.029mg 0%
Threonine 0.115mg 0%
Isoleucine 0.139mg 0%
Leucine 0.19mg 0%
Lysine 0.17mg 0%
Methionine 0.034mg 0%
Phenylalanine 0.12mg 0%
Valine 0.149mg 0%
Histidine 0.073mg 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
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more FatsFats +380%
Contains more WaterWater +12.4%
Contains more OtherOther +17.9%
Contains more ProteinProtein +150.9%
Contains more CarbsCarbs +243.6%

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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +400%
Contains more Poly. FatPolyunsaturated fat +358.3%
Contains less Sat. FatSaturated fat -71.8%

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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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.