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Gratin vs. Chinese broccoli — In-Depth Nutrition Comparison

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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.

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" charts 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 more Selenium +107.7%
Contains less Sodium -98.4%
Contains more Manganese +64%
Equal in Magnesium - 18
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 24% 15% 49% 35% 57% 19% 54% 22% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 22% 13% 18% 24% 1% 11% 21% 35% 8%
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 more Selenium +107.7%
Contains less Sodium -98.4%
Contains more Manganese +64%
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" charts 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +343.9%
Contains more Fats +954.2%
Contains more Carbs +195.8%
Contains more Other +163.3%
Contains more Water +26.4%
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 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 Protein +343.9%
Contains more Fats +954.2%
Contains more Carbs +195.8%
Contains more Other +163.3%
Contains more Water +26.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +4198%
Contains less Saturated Fat -97.7%
Contains more Polyunsaturated fat +19.6%
66% 30% 4%
Saturated Fat: 4.733 g
Monounsaturated Fat: 2.149 g
Polyunsaturated fat: 0.276 g
22% 10% 67%
Saturated Fat: 0.11 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.33 g
Contains more Monounsaturated Fat +4198%
Contains less Saturated Fat -97.7%
Contains more Polyunsaturated fat +19.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Sugar 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
Manganese 0.161mg 0.264mg Chinese broccoli
Selenium 2.7µg 1.3µg Gratin
Vitamin A 264IU 1638IU Chinese broccoli
Vitamin A RAE 64µg 82µg Chinese broccoli
Vitamin E 0.48mg Chinese broccoli
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 K 84.8µg Chinese broccoli
Tryptophan 0.07mg Gratin
Threonine 0.192mg Gratin
Isoleucine 0.284mg Gratin
Leucine 0.443mg Gratin
Lysine 0.381mg Gratin
Methionine 0.117mg Gratin
Phenylalanine 0.254mg Gratin
Valine 0.325mg Gratin
Histidine 0.151mg Gratin
Cholesterol 23mg 0mg Chinese broccoli
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

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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
15%
Gratin
48%
Chinese broccoli
Minerals Daily Need Coverage Score
32%
Gratin
18%
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

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. 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.