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Egg vs. Chinese broccoli — In-Depth Nutrition Comparison

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How are eggs and chinese broccoli different?

  • Eggs have more copper, selenium, choline, vitamin B12, vitamin B2, and vitamin B5; however, chinese broccoli is richer in vitamin K, vitamin C, and vitamin A.
  • Eggs cover your daily need for copper, 215% more than chinese broccoli.
  • Chinese broccoli has a higher glycemic index. The glycemic index of chinese broccoli is 32, while the glycemic index of eggs is 0.

Egg, whole, cooked, hard-boiled and Broccoli, chinese, cooked types were used in this article.

Infographic

Egg 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.
Egg
Egg
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
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 +112.5%
Contains more CopperCopper +3178.7%
Contains more ZincZinc +169.2%
Contains more PhosphorusPhosphorus +319.5%
Contains more SeleniumSelenium +2269.2%
Contains more MagnesiumMagnesium +80%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +107.1%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +915.4%

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.
Egg
Egg
8
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 0% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
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 AVitamin A +81.7%
Contains more Vitamin EVitamin E +114.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +251.4%
Contains more Vitamin B5Vitamin B5 +779.2%
Contains more Vitamin B6Vitamin B6 +72.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1061.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +43.9%
Contains more Vitamin B3Vitamin B3 +582.8%
Contains more Vitamin KVitamin K +28166.7%
Contains more FolateFolate +125%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
3
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 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 +1003.5%
Contains more FatsFats +1373.6%
Contains more OtherOther +35.4%
Contains more CarbsCarbs +240.2%
Contains more WaterWater +25.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 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 +8054%
Contains more Poly. FatPolyunsaturated fat +328.5%
Contains less Sat. FatSaturated fat -96.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Egg Chinese broccoli
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Egg Chinese broccoli DV% diff.
Copper 2mg 0.061mg 215%
Cholesterol 373mg 0mg 124%
Vitamin K 0.3µg 84.8µg 70%
Selenium 30.8µg 1.3µg 54%
Choline 293.8mg 25.3mg 49%
Vitamin B12 1.11µg 0µg 46%
Vitamin C 0mg 28.2mg 31%
Vitamin B2 0.513mg 0.146mg 28%
Vitamin B5 1.398mg 0.159mg 25%
Protein 12.58g 1.14g 23%
Phosphorus 172mg 41mg 19%
Fats 10.61g 0.72g 15%
Saturated fat 3.267g 0.11g 14%
Folate 44µg 99µg 14%
Vitamin D 2.2µg 0µg 11%
Vitamin D 87IU 0IU 11%
Monounsaturated fat 4.077g 0.05g 10%
Fiber 0g 2.5g 10%
Manganese 0.026mg 0.264mg 10%
Iron 1.19mg 0.56mg 8%
Calories 155kcal 22kcal 7%
Vitamin A 149µg 82µg 7%
Polyunsaturated fat 1.414g 0.33g 7%
Zinc 1.05mg 0.39mg 6%
Calcium 50mg 100mg 5%
Sodium 124mg 7mg 5%
Vitamin E 1.03mg 0.48mg 4%
Potassium 126mg 261mg 4%
Vitamin B6 0.121mg 0.07mg 4%
Vitamin B1 0.066mg 0.095mg 2%
Vitamin B3 0.064mg 0.437mg 2%
Magnesium 10mg 18mg 2%
Carbs 1.12g 3.81g 1%
Net carbs 1.12g 1.31g N/A
Sugar 1.12g 0.84g N/A
Tryptophan 0.153mg 0%
Threonine 0.604mg 0%
Isoleucine 0.686mg 0%
Leucine 1.075mg 0%
Lysine 0.904mg 0%
Methionine 0.392mg 0%
Phenylalanine 0.668mg 0%
Valine 0.767mg 0%
Histidine 0.298mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.038g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg Chinese broccoli
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
53%
Egg
40%
Chinese broccoli
Minerals Daily Need Coverage Score
103%
Egg
18%
Chinese broccoli

Comparison summary

Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 32)
Which food is lower in Cholesterol?
Chinese broccoli
Chinese broccoli is lower in Cholesterol (difference - 373mg)
Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 0.28g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 117mg)
Which food is lower in Saturated fat?
Chinese broccoli
Chinese broccoli is lower in Saturated fat (difference - 3.157g)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $1)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.

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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.