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Chinese cuisine vs. Chinese broccoli — In-Depth Nutrition Comparison

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Important differences between chinese cuisine and chinese broccoli

  • Chinese cuisine has more vitamin B12, zinc, and selenium; however, chinese broccoli has more vitamin K, vitamin C, folate, calcium, vitamin A, and vitamin B2.
  • Chinese broccoli's daily need coverage for vitamin K is 28% more.
  • Chinese broccoli is lower in sodium.
  • Chinese cuisine has a higher glycemic index than chinese broccoli.

The food varieties used in the comparison are Restaurant, Chinese, beef, and vegetables and Broccoli, chinese, cooked.

Infographic

Chinese cuisine vs Chinese broccoli 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 11% 6.6% 18% 42% 16% 41% 33% 53% 19% 37%
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%
Contains more IronIron +98.2%
Contains more ZincZinc +284.6%
Contains more PhosphorusPhosphorus +85.4%
Contains more SeleniumSelenium +415.4%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +354.5%
Contains more PotassiumPotassium +27.9%
Contains more CopperCopper +24.5%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +79.6%

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 39% 21% 16% 1.5% 8.3% 13% 25% 27% 37% 60% 128% 34% 19%
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%
Contains more Vitamin EVitamin E +70.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +202.1%
Contains more Vitamin B5Vitamin B5 +178.6%
Contains more Vitamin B6Vitamin B6 +130%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +36.4%
Contains more Vitamin CVitamin C +143.1%
Contains more Vitamin AVitamin A +30.2%
Contains more Vitamin B1Vitamin B1 +187.9%
Contains more Vitamin B2Vitamin B2 +165.5%
Contains more Vitamin KVitamin K +65.3%
Contains more FolateFolate +120%

All nutrients comparison - raw data values

Nutrient Chinese cuisine Chinese broccoli DV% diff.
Vitamin K 51.3µg 84.8µg 28%
Vitamin B12 0.48µg 0µg 20%
Vitamin C 11.6mg 28.2mg 18%
Sodium 409mg 7mg 17%
Folate 45µg 99µg 14%
Polyunsaturated fat 2.13g 0.33g 12%
Protein 7.08g 1.14g 12%
Zinc 1.5mg 0.39mg 10%
Selenium 6.7µg 1.3µg 10%
Calcium 22mg 100mg 8%
Iron 1.11mg 0.56mg 7%
Vitamin B6 0.161mg 0.07mg 7%
Vitamin B2 0.055mg 0.146mg 7%
Fats 5.3g 0.72g 7%
Vitamin B3 1.32mg 0.437mg 6%
Vitamin B5 0.443mg 0.159mg 6%
Manganese 0.147mg 0.264mg 5%
Cholesterol 14mg 0mg 5%
Phosphorus 76mg 41mg 5%
Vitamin B1 0.033mg 0.095mg 5%
Saturated fat 0.978g 0.11g 4%
Calories 105kcal 22kcal 4%
Fiber 1.5g 2.5g 4%
Monounsaturated fat 1.217g 0.05g 3%
Vitamin E 0.82mg 0.48mg 2%
Potassium 204mg 261mg 2%
Vitamin A 63µg 82µg 2%
Choline 34.5mg 25.3mg 2%
Carbs 7.29g 3.81g 1%
Vitamin D 0.1µg 0µg 1%
Fructose 0.55g 1%
Copper 0.049mg 0.061mg 1%
Starch 1.82g 1%
Magnesium 15mg 18mg 1%
Net carbs 5.79g 1.31g N/A
Vitamin D 3IU 0IU 0%
Sugar 2.41g 0.84g N/A
Trans fat 0.058g 0g N/A
Tryptophan 0.083mg 0%
Threonine 0.313mg 0%
Isoleucine 0.314mg 0%
Leucine 0.525mg 0%
Lysine 0.552mg 0%
Methionine 0.158mg 0%
Phenylalanine 0.317mg 0%
Valine 0.327mg 0%
Histidine 0.207mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.264g N/A
Omega-3 - DPA 0.005g 0g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.004g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 1.803g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 5% 7% 79%
Protein: 7.08 g
Fats: 5.3 g
Carbs: 7.29 g
Water: 78.82 g
Other: 1.51 g
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +521.1%
Contains more FatsFats +636.1%
Contains more CarbsCarbs +91.3%
Contains more OtherOther +91.1%
Contains more WaterWater +18.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 28% 49%
Saturated fat: Sat. Fat 0.978 g
Monounsaturated fat: Mono. Fat 1.217 g
Polyunsaturated fat: Poly. Fat 2.13 g
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains more Mono. FatMonounsaturated fat +2334%
Contains more Poly. FatPolyunsaturated fat +545.5%
Contains less Sat. FatSaturated fat -88.8%

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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 cuisine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168072/nutrients
  2. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.