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Garden asparagus vs Chinese broccoli - In-Depth Nutrition Comparison

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Significant differences between Garden asparagus and Chinese broccoli

  • Garden asparagus has more Iron, and Copper, however Chinese broccoli is richer in Vitamin K, Vitamin C, Folate, and Calcium.
  • Chinese broccoli covers your daily Vitamin K needs 36% more than Garden asparagus.
  • Chinese broccoli has 4 times less Iron than Garden asparagus. Garden asparagus has 2.14mg of Iron, while Chinese broccoli has 0.56mg.

Specific food types used in this comparison are Asparagus, raw and Broccoli, chinese, cooked.

Infographic

Garden asparagus vs Chinese broccoli 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +282.1%
Contains more Copper +209.8%
Contains more Zinc +38.5%
Contains more Phosphorus +26.8%
Contains less Sodium -71.4%
Contains more Calcium +316.7%
Contains more Potassium +29.2%
Contains more Magnesium +28.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 8% 18% 10% 63% 15% 23% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 30% 24% 13% 21% 11% 18% 1%
Contains more Iron +282.1%
Contains more Copper +209.8%
Contains more Zinc +38.5%
Contains more Phosphorus +26.8%
Contains less Sodium -71.4%
Contains more Calcium +316.7%
Contains more Potassium +29.2%
Contains more Magnesium +28.6%

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 +135.4%
Contains more Vitamin B1 +50.5%
Contains more Vitamin B3 +123.8%
Contains more Vitamin B5 +72.3%
Contains more Vitamin B6 +30%
Contains more Vitamin C +403.6%
Contains more Vitamin A +116.7%
Contains more Vitamin K +103.8%
Contains more Folate +90.4%
Equal in Vitamin B2 - 0.146
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 19% 46% 23% 0% 36% 33% 19% 17% 21% 0% 105% 39%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 94% 99% 10% 0% 24% 34% 9% 10% 17% 0% 212% 75%
Contains more Vitamin E +135.4%
Contains more Vitamin B1 +50.5%
Contains more Vitamin B3 +123.8%
Contains more Vitamin B5 +72.3%
Contains more Vitamin B6 +30%
Contains more Vitamin C +403.6%
Contains more Vitamin A +116.7%
Contains more Vitamin K +103.8%
Contains more Folate +90.4%
Equal in Vitamin B2 - 0.146

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
29
Garden asparagus
48
Chinese broccoli
Mineral Summary Score
27
Garden asparagus
17
Chinese broccoli

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
13%
Garden asparagus
7%
Chinese broccoli
Carbohydrates
4%
Garden asparagus
4%
Chinese broccoli
Fats
1%
Garden asparagus
3%
Chinese broccoli

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.
Garden asparagus Chinese broccoli
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.07g)
Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 1.04g)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
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.

All nutrients comparison - raw data values

Nutrient Garden asparagus Chinese broccoli Opinion
Calories 20 22 Chinese broccoli
Protein 2.2 1.14 Garden asparagus
Fats 0.12 0.72 Chinese broccoli
Vitamin C 5.6 28.2 Chinese broccoli
Carbs 3.88 3.81 Garden asparagus
Cholesterol 0 0
Vitamin D 0 0
Iron 2.14 0.56 Garden asparagus
Calcium 24 100 Chinese broccoli
Potassium 202 261 Chinese broccoli
Magnesium 14 18 Chinese broccoli
Sugar 1.88 0.84 Chinese broccoli
Fiber 2.1 2.5 Chinese broccoli
Copper 0.189 0.061 Garden asparagus
Zinc 0.54 0.39 Garden asparagus
Starch
Phosphorus 52 41 Garden asparagus
Sodium 2 7 Garden asparagus
Vitamin A 756 1638 Chinese broccoli
Vitamin E 1.13 0.48 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.143 0.095 Garden asparagus
Vitamin B2 0.141 0.146 Chinese broccoli
Vitamin B3 0.978 0.437 Garden asparagus
Vitamin B5 0.274 0.159 Garden asparagus
Vitamin B6 0.091 0.07 Garden asparagus
Vitamin B12 0 0
Vitamin K 41.6 84.8 Chinese broccoli
Folate 52 99 Chinese broccoli
Trans Fat 0 0
Saturated Fat 0.04 0.11 Garden asparagus
Monounsaturated Fat 0 0.05 Chinese broccoli
Polyunsaturated fat 0.05 0.33 Chinese broccoli
Tryptophan 0.027 Garden asparagus
Threonine 0.084 Garden asparagus
Isoleucine 0.075 Garden asparagus
Leucine 0.128 Garden asparagus
Lysine 0.104 Garden asparagus
Methionine 0.031 Garden asparagus
Phenylalanine 0.075 Garden asparagus
Valine 0.115 Garden asparagus
Histidine 0.049 Garden asparagus
Fructose 1 Garden asparagus

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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.