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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 RAE, and Fiber.
  • Chinese broccoli covers your daily need of Vitamin K 51% more than Vegetable.
  • 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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +300%
Contains more Potassium +54.4%
Contains less Sodium -80%
Contains more Iron +46.4%
Contains more Magnesium +22.2%
Contains more Phosphorus +24.4%
Contains more Zinc +25.6%
Contains more Copper +36.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 22% 13% 18% 24% 1% 11% 21%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 31% 16% 22% 15% 5% 14% 28%
Contains more Calcium +300%
Contains more Potassium +54.4%
Contains less Sodium -80%
Contains more Iron +46.4%
Contains more Magnesium +22.2%
Contains more Phosphorus +24.4%
Contains more Zinc +25.6%
Contains more Copper +36.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin E +26.3%
Contains more Vitamin C +781.3%
Contains more Vitamin B1 +33.8%
Contains more Vitamin B2 +21.7%
Contains more Folate +421.1%
Contains more Vitamin K +260.9%
Contains more Vitamin A +161.1%
Contains more Vitamin B3 +94.7%
Equal in Vitamin B5 - 0.151
Equal in Vitamin B6 - 0.074
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Contains more Vitamin E +26.3%
Contains more Vitamin C +781.3%
Contains more Vitamin B1 +33.8%
Contains more Vitamin B2 +21.7%
Contains more Folate +421.1%
Contains more Vitamin K +260.9%
Contains more Vitamin A +161.1%
Contains more Vitamin B3 +94.7%
Equal in Vitamin B5 - 0.151
Equal in Vitamin B6 - 0.074

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chinese broccoli Vegetable
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chinese broccoli Vegetable Opinion
Net carbs 1.31g 8.69g Vegetable
Protein 1.14g 2.86g Vegetable
Fats 0.72g 0.15g Chinese broccoli
Carbs 3.81g 13.09g Vegetable
Calories 22kcal 65kcal Vegetable
Starch g g
Fructose g g
Sugar 0.84g 3.12g Chinese broccoli
Fiber 2.5g 4.4g Vegetable
Calcium 100mg 25mg Chinese broccoli
Iron 0.56mg 0.82mg Vegetable
Magnesium 18mg 22mg Vegetable
Phosphorus 41mg 51mg Vegetable
Potassium 261mg 169mg Chinese broccoli
Sodium 7mg 35mg Chinese broccoli
Zinc 0.39mg 0.49mg Vegetable
Copper 0.061mg 0.083mg Vegetable
Vitamin A 1638IU 4277IU Vegetable
Vitamin E 0.48mg 0.38mg Chinese broccoli
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 28.2mg 3.2mg Chinese broccoli
Vitamin B1 0.095mg 0.071mg Chinese broccoli
Vitamin B2 0.146mg 0.12mg Chinese broccoli
Vitamin B3 0.437mg 0.851mg Vegetable
Vitamin B5 0.159mg 0.151mg Chinese broccoli
Vitamin B6 0.07mg 0.074mg Vegetable
Folate 99µg 19µg Chinese broccoli
Vitamin B12 0µg 0µg
Vitamin K 84.8µg 23.5µg Chinese broccoli
Tryptophan mg 0.029mg Vegetable
Threonine mg 0.115mg Vegetable
Isoleucine mg 0.139mg Vegetable
Leucine mg 0.19mg Vegetable
Lysine mg 0.17mg Vegetable
Methionine mg 0.034mg Vegetable
Phenylalanine mg 0.12mg Vegetable
Valine mg 0.149mg Vegetable
Histidine mg 0.073mg Vegetable
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.11g 0.031g Vegetable
Monounsaturated Fat 0.05g 0.01g Chinese broccoli
Polyunsaturated fat 0.33g 0.072g Chinese broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese broccoli Vegetable
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
48
Chinese broccoli
36
Vegetable
Mineral Summary Score
17
Chinese broccoli
17
Vegetable

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
7%
Chinese broccoli
17%
Vegetable
Carbohydrates
4%
Chinese broccoli
13%
Vegetable
Fats
3%
Chinese broccoli
1%
Vegetable

Comparison summary

Which food is richer in minerals?
Vegetable
Vegetable is relatively richer in minerals
Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.079g)
Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 2.28g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 28mg)
Which food is lower in glycemic index?
Chinese broccoli
Chinese broccoli is lower in glycemic index (difference - 34)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $0.5)
Which food is richer in vitamins?
Chinese broccoli
Chinese broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.