Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Gratin vs Chinese broccoli - In-Depth Nutrition Comparison

Compare

Important differences between Gratin and Chinese broccoli

  • Gratin has more Copper, Phosphorus, and Vitamin B6, however Chinese broccoli has more Folate, and Vitamin C.
  • Gratin's daily need coverage for Saturated Fat is 23% more.
  • Gratin has 62 times more Sodium than Chinese broccoli. Gratin has 433mg of Sodium, while Chinese broccoli has 7mg.

The food varieties used in the comparison are Potatoes, au gratin, home-prepared from recipe using butter and Broccoli, chinese, cooked.

Infographic

Gratin 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 Calcium +19%
Contains more Iron +14.3%
Contains more Magnesium +11.1%
Contains more Phosphorus +175.6%
Contains more Potassium +51.7%
Contains more Zinc +76.9%
Contains more Copper +162.3%
Contains less Sodium -98.4%
Equal in Magnesium - 18
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 36% 24% 15% 49% 35% 57% 19% 54%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 22% 13% 18% 24% 1% 11% 21%
Contains more Calcium +19%
Contains more Iron +14.3%
Contains more Magnesium +11.1%
Contains more Phosphorus +175.6%
Contains more Potassium +51.7%
Contains more Zinc +76.9%
Contains more Copper +162.3%
Contains less Sodium -98.4%
Equal in Magnesium - 18

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
Gratin
3
:
Contains more Vitamin B3 +127.2%
Contains more Vitamin B5 +143.4%
Contains more Vitamin B6 +148.6%
Contains more Vitamin A +520.5%
Contains more Vitamin C +184.8%
Contains more Vitamin B1 +48.4%
Contains more Vitamin B2 +25.9%
Contains more Folate +800%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 33% 16% 27% 19% 24% 41% 9% 0% 0%
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 B3 +127.2%
Contains more Vitamin B5 +143.4%
Contains more Vitamin B6 +148.6%
Contains more Vitamin A +520.5%
Contains more Vitamin C +184.8%
Contains more Vitamin B1 +48.4%
Contains more Vitamin B2 +25.9%
Contains more Folate +800%

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

All nutrients comparison - raw data values

Nutrient Gratin Chinese broccoli Opinion
Net carbs 9.47g 1.31g Gratin
Protein 5.06g 1.14g Gratin
Fats 7.59g 0.72g Gratin
Carbs 11.27g 3.81g Gratin
Calories 132kcal 22kcal Gratin
Starch g g
Fructose g g
Sugar g 0.84g Gratin
Fiber 1.8g 2.5g Chinese broccoli
Calcium 119mg 100mg Gratin
Iron 0.64mg 0.56mg Gratin
Magnesium 20mg 18mg Gratin
Phosphorus 113mg 41mg Gratin
Potassium 396mg 261mg Gratin
Sodium 433mg 7mg Chinese broccoli
Zinc 0.69mg 0.39mg Gratin
Copper 0.16mg 0.061mg Gratin
Vitamin A 264IU 1638IU Chinese broccoli
Vitamin E mg 0.48mg Chinese broccoli
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 9.9mg 28.2mg Chinese broccoli
Vitamin B1 0.064mg 0.095mg Chinese broccoli
Vitamin B2 0.116mg 0.146mg Chinese broccoli
Vitamin B3 0.993mg 0.437mg Gratin
Vitamin B5 0.387mg 0.159mg Gratin
Vitamin B6 0.174mg 0.07mg Gratin
Folate 11µg 99µg Chinese broccoli
Vitamin B12 0µg 0µg
Vitamin K µg 84.8µg Chinese broccoli
Tryptophan 0.07mg mg Gratin
Threonine 0.192mg mg Gratin
Isoleucine 0.284mg mg Gratin
Leucine 0.443mg mg Gratin
Lysine 0.381mg mg Gratin
Methionine 0.117mg mg Gratin
Phenylalanine 0.254mg mg Gratin
Valine 0.325mg mg Gratin
Histidine 0.151mg mg Gratin
Cholesterol 23mg 0mg Chinese broccoli
Trans Fat g 0g Gratin
Saturated Fat 4.733g 0.11g Chinese broccoli
Monounsaturated Fat 2.149g 0.05g Gratin
Polyunsaturated fat 0.276g 0.33g Chinese broccoli

Which food is preferable for your diet?

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

People also compare

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
15
Gratin
48
Chinese broccoli
Mineral Summary Score
36
Gratin
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
30%
Gratin
7%
Chinese broccoli
Carbohydrates
11%
Gratin
4%
Chinese broccoli
Fats
35%
Gratin
3%
Chinese broccoli

Comparison summary

Which food is lower in Sugar?
Gratin
Gratin is lower in Sugar (difference - 0.84g)
Which food is lower in glycemic index?
Gratin
Gratin is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Gratin
Gratin is relatively richer in minerals
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 426mg)
Which food is lower in Cholesterol?
Chinese broccoli
Chinese broccoli is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Chinese broccoli
Chinese broccoli is lower in Saturated Fat (difference - 4.623g)
Which food is richer in vitamins?
Chinese broccoli
Chinese broccoli is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.