Egg white vs. Chinese broccoli — In-Depth Nutrition Comparison
Compare
Summary of differences between egg whites and chinese broccoli
- Egg whites have more selenium and vitamin B2; however, chinese broccoli is higher in vitamin K, vitamin A, vitamin C, folate, manganese, fiber, calcium, and vitamin B1.
- Chinese broccoli covers your daily need for vitamin K, 71% more than egg whites.
- Egg whites have 15 times more selenium than chinese broccoli. While egg whites have 20µg of selenium, chinese broccoli has only 1.3µg.
- The glycemic index of chinese broccoli is higher.
These are the specific foods used in this comparison Egg, white, raw, fresh and Broccoli, chinese, cooked.
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.
| Contains more SeleniumSelenium | +1438.5% |
| Contains more MagnesiumMagnesium | +63.6% |
| Contains more CalciumCalcium | +1328.6% |
| Contains more PotassiumPotassium | +60.1% |
| Contains more IronIron | +600% |
| Contains more CopperCopper | +165.2% |
| Contains more ZincZinc | +1200% |
| Contains more PhosphorusPhosphorus | +173.3% |
| Contains less SodiumSodium | -95.8% |
| Contains more ManganeseManganese | +2300% |
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.
| Contains more Vitamin B2Vitamin B2 | +200.7% |
| Contains more Vitamin B5Vitamin B5 | +19.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +2275% |
| Contains more Vitamin B3Vitamin B3 | +316.2% |
| Contains more Vitamin B6Vitamin B6 | +1300% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +2375% |
| Contains more CholineCholine | +2200% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.9 g
Fats:
0.17 g
Carbs:
0.73 g
Water:
87.57 g
Other:
0.63 g
Protein:
1.14 g
Fats:
0.72 g
Carbs:
3.81 g
Water:
93.54 g
Other:
0.79 g
| Contains more ProteinProtein | +856.1% |
| Contains more FatsFats | +323.5% |
| Contains more CarbsCarbs | +421.9% |
| Contains more OtherOther | +25.4% |
~equal in
Water
~93.54g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Sodium |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 0µg | 84.8µg | 71% |
| Selenium | 20µg | 1.3µg | 34% |
| Vitamin C | 0mg | 28.2mg | 31% |
| Folate | 4µg | 99µg | 24% |
| Vitamin B2 | 0.439mg | 0.146mg | 23% |
| Protein | 10.9g | 1.14g | 20% |
| Manganese | 0.011mg | 0.264mg | 11% |
| Fiber | 0g | 2.5g | 10% |
| Vitamin A | 0µg | 82µg | 9% |
| Calcium | 7mg | 100mg | 9% |
| Vitamin B1 | 0.004mg | 0.095mg | 8% |
| Sodium | 166mg | 7mg | 7% |
| Iron | 0.08mg | 0.56mg | 6% |
| Vitamin B6 | 0.005mg | 0.07mg | 5% |
| Choline | 1.1mg | 25.3mg | 4% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Copper | 0.023mg | 0.061mg | 4% |
| Phosphorus | 15mg | 41mg | 4% |
| Potassium | 163mg | 261mg | 3% |
| Zinc | 0.03mg | 0.39mg | 3% |
| Vitamin E | 0mg | 0.48mg | 3% |
| Polyunsaturated fat | 0g | 0.33g | 2% |
| Calories | 52kcal | 22kcal | 2% |
| Vitamin B3 | 0.105mg | 0.437mg | 2% |
| Magnesium | 11mg | 18mg | 2% |
| Vitamin B5 | 0.19mg | 0.159mg | 1% |
| Carbs | 0.73g | 3.81g | 1% |
| Saturated fat | 0g | 0.11g | 1% |
| Fats | 0.17g | 0.72g | 1% |
| Net carbs | 0.73g | 1.31g | N/A |
| Sugar | 0.71g | 0.84g | N/A |
| Monounsaturated fat | 0g | 0.05g | 0% |
| Tryptophan | 0.125mg | 0% | |
| Threonine | 0.449mg | 0% | |
| Isoleucine | 0.661mg | 0% | |
| Leucine | 1.016mg | 0% | |
| Lysine | 0.806mg | 0% | |
| Methionine | 0.399mg | 0% | |
| Phenylalanine | 0.686mg | 0% | |
| Valine | 0.809mg | 0% | |
| Histidine | 0.29mg | 0% | |
| Fructose | 0.07g | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
10%
40%
Minerals Daily Need Coverage Score
17%
18%
Comparison summary
Which food is lower in Sugar?
Egg white is lower in Sugar (difference - 0.13g)
Which food is lower in Saturated fat?
Egg white is lower in Saturated fat (difference - 0.11g)
Which food is lower in glycemic index?
Egg white is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Chinese broccoli contains less Sodium (difference - 159mg)
Which food is cheaper?
Chinese broccoli is cheaper (difference - $1)
Which food is richer in minerals?
Chinese broccoli is relatively richer in minerals
Which food is richer in vitamins?
Chinese broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)