Chinese broccoli vs. Yogurt — In-Depth Nutrition Comparison
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A recap on differences between Chinese broccoli and Yogurt
- Chinese broccoli is higher in Vitamin K, Vitamin C, Folate, Manganese, Fiber, and Vitamin A RAE, yet Yogurt is higher in Vitamin B12, Selenium, Phosphorus, and Vitamin B2.
- Chinese broccoli covers your daily Vitamin K needs 71% more than Yogurt.
Food varieties used in this article are Broccoli, chinese, cooked and Yogurt, Greek, plain, nonfat.
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.
Contains
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Iron
+700%
Contains
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Magnesium
+63.6%
Contains
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Potassium
+85.1%
Contains
less
Sodium
-80.6%
Contains
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Copper
+258.8%
Contains
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Manganese
+2833.3%
Contains
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Phosphorus
+229.3%
Contains
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Zinc
+33.3%
Contains
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Selenium
+646.2%
Equal in Calcium - 110
Contains
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Iron
+700%
Contains
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Magnesium
+63.6%
Contains
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Potassium
+85.1%
Contains
less
Sodium
-80.6%
Contains
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Copper
+258.8%
Contains
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Manganese
+2833.3%
Contains
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Phosphorus
+229.3%
Contains
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Zinc
+33.3%
Contains
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Selenium
+646.2%
Equal in Calcium - 110
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.
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Contains
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Vitamin A
+40850%
Contains
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Vitamin E
+4700%
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Vitamin C
+∞%
Contains
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Vitamin B1
+313%
Contains
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Vitamin B3
+110.1%
Contains
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Vitamin B6
+11.1%
Contains
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Folate
+1314.3%
Contains
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Vitamin K
+∞%
Contains
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Vitamin B2
+90.4%
Contains
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Vitamin B5
+108.2%
Contains
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Vitamin B12
+∞%
Equal in Vitamin B6 - 0.063
Contains
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Vitamin A
+40850%
Contains
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Vitamin E
+4700%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+313%
Contains
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Vitamin B3
+110.1%
Contains
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Vitamin B6
+11.1%
Contains
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Folate
+1314.3%
Contains
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Vitamin K
+∞%
Contains
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Vitamin B2
+90.4%
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Vitamin B5
+108.2%
Contains
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Vitamin B12
+∞%
Equal in Vitamin B6 - 0.063
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+84.6%
Contains
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Protein
+793.9%
Equal in Carbs - 3.6
Equal in Water - 85.1
Equal in Other - 0.72
Protein:
1.14 g
Fats:
0.72 g
Carbs:
3.81 g
Water:
93.54 g
Other:
0.79 g
Protein:
10.19 g
Fats:
0.39 g
Carbs:
3.6 g
Water:
85.1 g
Other:
0.72 g
Contains
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Fats
+84.6%
Contains
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Protein
+793.9%
Equal in Carbs - 3.6
Equal in Water - 85.1
Equal in Other - 0.72
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Polyunsaturated fat
+2650%
Equal in Saturated Fat - 0.117
Equal in Monounsaturated Fat - 0.053
Saturated Fat:
0.11 g
Monounsaturated Fat:
0.05 g
Polyunsaturated fat:
0.33 g
Saturated Fat:
0.117 g
Monounsaturated Fat:
0.053 g
Polyunsaturated fat:
0.012 g
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Polyunsaturated fat
+2650%
Equal in Saturated Fat - 0.117
Equal in Monounsaturated Fat - 0.053
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.31g | 3.6g |
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| Protein | 1.14g | 10.19g |
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| Fats | 0.72g | 0.39g |
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| Carbs | 3.81g | 3.6g |
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| Calories | 22kcal | 59kcal |
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| Sugar | 0.84g | 3.24g |
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| Fiber | 2.5g | 0g |
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| Calcium | 100mg | 110mg |
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| Iron | 0.56mg | 0.07mg |
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| Magnesium | 18mg | 11mg |
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| Phosphorus | 41mg | 135mg |
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| Potassium | 261mg | 141mg |
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| Sodium | 7mg | 36mg |
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| Zinc | 0.39mg | 0.52mg |
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| Copper | 0.061mg | 0.017mg |
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| Manganese | 0.264mg | 0.009mg |
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| Selenium | 1.3µg | 9.7µg |
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| Vitamin A | 1638IU | 4IU |
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| Vitamin A RAE | 82µg | 1µg |
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| Vitamin E | 0.48mg | 0.01mg |
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| Vitamin C | 28.2mg | 0mg |
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| Vitamin B1 | 0.095mg | 0.023mg |
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| Vitamin B2 | 0.146mg | 0.278mg |
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| Vitamin B3 | 0.437mg | 0.208mg |
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| Vitamin B5 | 0.159mg | 0.331mg |
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| Vitamin B6 | 0.07mg | 0.063mg |
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| Folate | 99µg | 7µg |
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| Vitamin B12 | 0µg | 0.75µg |
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| Vitamin K | 84.8µg | 0µg |
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| Cholesterol | 0mg | 5mg |
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| Trans Fat | 0g | 0.006g |
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| Saturated Fat | 0.11g | 0.117g |
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| Monounsaturated Fat | 0.05g | 0.053g |
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| Polyunsaturated fat | 0.33g | 0.012g |
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| Omega-6 - Linoleic acid | 0.01g |
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| Omega-3 - ALA | 0.001g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
48%
17%
Minerals Daily Need Coverage Score
18%
19%
Comparison summary
Which food is lower in glycemic index?
Yogurt is lower in glycemic index (difference - 13)
Which food is lower in Sugar?
Chinese broccoli is lower in Sugar (difference - 2.4g)
Which food contains less Sodium?
Chinese broccoli contains less Sodium (difference - 29mg)
Which food is lower in Cholesterol?
Chinese broccoli is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Chinese broccoli is lower in Saturated Fat (difference - 0.007g)
Which food is cheaper?
Chinese broccoli is cheaper (difference - $2.6)
Which food is richer in vitamins?
Chinese broccoli is relatively richer in vitamins
Which food is richer in minerals?
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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.