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Haddock vs. Chinese broccoli — In-Depth Nutrition Comparison

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Summary of differences between haddock and chinese broccoli

  • Haddock has more vitamin B12, selenium, phosphorus, vitamin B3, and vitamin B6; however, chinese broccoli is higher in vitamin K, vitamin A, vitamin C, and folate.
  • Haddock covers your daily need for vitamin B12, 89% more than chinese broccoli.
  • The glycemic index of chinese broccoli is higher.

These are the specific foods used in this comparison Fish, haddock, cooked, dry heat and Broccoli, chinese, cooked.

Infographic

Haddock 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 4.2% 31% 7.9% 8.7% 11% 119% 34% 1.7% 173%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains more MagnesiumMagnesium +44.4%
Contains more PotassiumPotassium +34.5%
Contains more PhosphorusPhosphorus +578%
Contains more SeleniumSelenium +2338.5%
Contains more CalciumCalcium +614.3%
Contains more IronIron +166.7%
Contains more CopperCopper +134.6%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +1930.8%
~equal in Zinc ~0.39mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 7% 11% 9% 5.8% 16% 77% 30% 75% 266% 0.25% 9.8% 43%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin EVitamin E +14.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +842.6%
Contains more Vitamin B5Vitamin B5 +210.7%
Contains more Vitamin B6Vitamin B6 +367.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +214.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +290.5%
Contains more Vitamin B1Vitamin B1 +313%
Contains more Vitamin B2Vitamin B2 +111.6%
Contains more Vitamin KVitamin K +84700%
Contains more FolateFolate +661.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 80%
Protein: 19.99 g
Fats: 0.55 g
Carbs: 0 g
Water: 79.65 g
Other: 0 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 ProteinProtein +1653.5%
Contains more FatsFats +30.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +17.4%
~equal in Other ~0.79g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 19% 52%
Saturated fat: Sat. Fat 0.111 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.204 g
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains more Mono. FatMonounsaturated fat +48%
Contains more Poly. FatPolyunsaturated fat +61.8%
~equal in Saturated fat ~0.11g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Haddock Chinese broccoli
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Haddock Chinese broccoli DV% diff.
Vitamin B12 2.13µg 0µg 89%
Vitamin K 0.1µg 84.8µg 71%
Selenium 31.7µg 1.3µg 55%
Protein 19.99g 1.14g 38%
Phosphorus 278mg 41mg 34%
Vitamin C 0mg 28.2mg 31%
Vitamin B3 4.119mg 0.437mg 23%
Folate 13µg 99µg 22%
Cholesterol 66mg 0mg 22%
Vitamin B6 0.327mg 0.07mg 20%
Manganese 0.013mg 0.264mg 11%
Sodium 261mg 7mg 11%
Choline 79.6mg 25.3mg 10%
Fiber 0g 2.5g 10%
Calcium 14mg 100mg 9%
Vitamin A 21µg 82µg 7%
Vitamin B5 0.494mg 0.159mg 7%
Vitamin B1 0.023mg 0.095mg 6%
Vitamin B2 0.069mg 0.146mg 6%
Copper 0.026mg 0.061mg 4%
Iron 0.21mg 0.56mg 4%
Calories 90kcal 22kcal 3%
Vitamin D 0.6µg 0µg 3%
Vitamin D 23IU 0IU 3%
Potassium 351mg 261mg 3%
Magnesium 26mg 18mg 2%
Carbs 0g 3.81g 1%
Polyunsaturated fat 0.204g 0.33g 1%
Fats 0.55g 0.72g 0%
Net carbs 0g 1.31g N/A
Sugar 0g 0.84g N/A
Zinc 0.4mg 0.39mg 0%
Vitamin E 0.55mg 0.48mg 0%
Trans fat 0.005g 0g N/A
Saturated fat 0.111g 0.11g 0%
Monounsaturated fat 0.074g 0.05g 0%
Tryptophan 0.26mg 0%
Threonine 1.015mg 0%
Isoleucine 1.067mg 0%
Leucine 1.882mg 0%
Lysine 2.126mg 0%
Methionine 0.686mg 0%
Phenylalanine 0.904mg 0%
Valine 1.193mg 0%
Histidine 0.682mg 0%
Omega-3 - EPA 0.051g 0g N/A
Omega-3 - DHA 0.109g 0g N/A
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Haddock Chinese broccoli
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
42%
Haddock
40%
Chinese broccoli
Minerals Daily Need Coverage Score
41%
Haddock
18%
Chinese broccoli

Comparison summary

Which food is lower in Sugar?
Haddock
Haddock is lower in Sugar (difference - 0.84g)
Which food is lower in glycemic index?
Haddock
Haddock is lower in glycemic index (difference - 32)
Which food is lower in Cholesterol?
Chinese broccoli
Chinese broccoli is lower in Cholesterol (difference - 66mg)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 254mg)
Which food is lower in Saturated fat?
Chinese broccoli
Chinese broccoli is lower in Saturated fat (difference - 0.001g)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $16)
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

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. Haddock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174198/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.