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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
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" 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 Phosphorus +26.8%
Contains less Sodium -71.4%
Contains more Zinc +38.5%
Contains more Copper +209.8%
Contains more Calcium +316.7%
Contains more Magnesium +28.6%
Contains more Potassium +29.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 81% 10% 23% 18% 1% 15% 63%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 22% 13% 18% 24% 1% 11% 21%
Contains more Iron +282.1%
Contains more Phosphorus +26.8%
Contains less Sodium -71.4%
Contains more Zinc +38.5%
Contains more Copper +209.8%
Contains more Calcium +316.7%
Contains more Magnesium +28.6%
Contains more Potassium +29.2%

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

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

All nutrients comparison - raw data values

Nutrient Garden asparagus Chinese broccoli Opinion
Net carbs 1.78g 1.31g Garden asparagus
Protein 2.2g 1.14g Garden asparagus
Fats 0.12g 0.72g Chinese broccoli
Carbs 3.88g 3.81g Garden asparagus
Calories 20kcal 22kcal Chinese broccoli
Starch g g
Fructose 1g g Garden asparagus
Sugar 1.88g 0.84g Chinese broccoli
Fiber 2.1g 2.5g Chinese broccoli
Calcium 24mg 100mg Chinese broccoli
Iron 2.14mg 0.56mg Garden asparagus
Magnesium 14mg 18mg Chinese broccoli
Phosphorus 52mg 41mg Garden asparagus
Potassium 202mg 261mg Chinese broccoli
Sodium 2mg 7mg Garden asparagus
Zinc 0.54mg 0.39mg Garden asparagus
Copper 0.189mg 0.061mg Garden asparagus
Vitamin A 756IU 1638IU Chinese broccoli
Vitamin E 1.13mg 0.48mg Garden asparagus
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 5.6mg 28.2mg Chinese broccoli
Vitamin B1 0.143mg 0.095mg Garden asparagus
Vitamin B2 0.141mg 0.146mg Chinese broccoli
Vitamin B3 0.978mg 0.437mg Garden asparagus
Vitamin B5 0.274mg 0.159mg Garden asparagus
Vitamin B6 0.091mg 0.07mg Garden asparagus
Folate 52µg 99µg Chinese broccoli
Vitamin B12 0µg 0µg
Vitamin K 41.6µg 84.8µg Chinese broccoli
Tryptophan 0.027mg mg Garden asparagus
Threonine 0.084mg mg Garden asparagus
Isoleucine 0.075mg mg Garden asparagus
Leucine 0.128mg mg Garden asparagus
Lysine 0.104mg mg Garden asparagus
Methionine 0.031mg mg Garden asparagus
Phenylalanine 0.075mg mg Garden asparagus
Valine 0.115mg mg Garden asparagus
Histidine 0.049mg mg Garden asparagus
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.04g 0.11g Garden asparagus
Monounsaturated Fat 0g 0.05g Chinese broccoli
Polyunsaturated fat 0.05g 0.33g Chinese broccoli

Which food is preferable for your diet?

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

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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

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.

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.