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Jerky vs. Chinese broccoli — In-Depth Nutrition Comparison

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Differences between jerky and chinese broccoli

  • Jerky has more zinc, iron, phosphorus, vitamin B12, and copper, while chinese broccoli has more vitamin K, vitamin A, and vitamin C.
  • Jerky's daily need coverage for sodium is 90% higher.
  • The amount of sodium in chinese broccoli is lower.
  • Jerky has a lower glycemic index. The glycemic index of jerky is 0, while the glycemic index of chinese broccoli is 32.

The food types used in this comparison are Snacks, beef jerky, chopped and formed and Broccoli, chinese, cooked.

Infographic

Jerky 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.
Jerky
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 53% 203% 76% 221% 174% 271% 14% 58%
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 +183.3%
Contains more PotassiumPotassium +128.7%
Contains more IronIron +867.9%
Contains more CopperCopper +272.1%
Contains more ZincZinc +1979.5%
Contains more PhosphorusPhosphorus +892.7%
Contains more SeleniumSelenium +723.1%
Contains more CalciumCalcium +400%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +137.8%

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.
Jerky
7
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% 0% 9.8% 4.5% 39% 33% 32% 9.8% 41% 124% 5.8% 101% 60%
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 DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +62.1%
Contains more Vitamin B3Vitamin B3 +296.3%
Contains more Vitamin B6Vitamin B6 +155.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +35.4%
Contains more CholineCholine +331.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +3587%
~equal in Vitamin E ~0.48mg
~equal in Vitamin B2 ~0.146mg
~equal in Vitamin B5 ~0.159mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jerky
4
33% 26% 11% 23% 7%
Protein: 33.2 g
Fats: 25.6 g
Carbs: 11 g
Water: 23.36 g
Other: 6.84 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 +2812.3%
Contains more FatsFats +3455.6%
Contains more CarbsCarbs +188.7%
Contains more OtherOther +765.8%
Contains more WaterWater +300.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Jerky
2
47% 49% 4%
Saturated fat: Sat. Fat 10.85 g
Monounsaturated fat: Mono. Fat 11.305 g
Polyunsaturated fat: Poly. Fat 1.011 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 +22510%
Contains more Poly. FatPolyunsaturated fat +206.4%
Contains less Sat. FatSaturated fat -99%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Jerky Chinese broccoli DV% diff.
Sodium 2081mg 7mg 90%
Zinc 8.11mg 0.39mg 70%
Vitamin K 2.3µg 84.8µg 69%
Protein 33.2g 1.14g 64%
Iron 5.42mg 0.56mg 61%
Phosphorus 407mg 41mg 52%
Saturated fat 10.85g 0.11g 49%
Vitamin B12 0.99µg 0µg 41%
Fats 25.6g 0.72g 38%
Vitamin C 0mg 28.2mg 31%
Monounsaturated fat 11.305g 0.05g 28%
Calories 410kcal 22kcal 19%
Copper 0.227mg 0.061mg 18%
Selenium 10.7µg 1.3µg 17%
Cholesterol 48mg 0mg 16%
Choline 109.1mg 25.3mg 15%
Potassium 597mg 261mg 10%
Vitamin A 0µg 82µg 9%
Folate 134µg 99µg 9%
Vitamin B3 1.732mg 0.437mg 8%
Calcium 20mg 100mg 8%
Magnesium 51mg 18mg 8%
Vitamin B6 0.179mg 0.07mg 8%
Manganese 0.111mg 0.264mg 7%
Polyunsaturated fat 1.011g 0.33g 5%
Vitamin B1 0.154mg 0.095mg 5%
Fiber 1.8g 2.5g 3%
Vitamin D 0.3µg 0µg 2%
Carbs 11g 3.81g 2%
Vitamin D 11IU 0IU 1%
Net carbs 9.2g 1.31g N/A
Sugar 9g 0.84g N/A
Vitamin E 0.49mg 0.48mg 0%
Vitamin B2 0.142mg 0.146mg 0%
Vitamin B5 0.163mg 0.159mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jerky 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
35%
Jerky
40%
Chinese broccoli
Minerals Daily Need Coverage Score
111%
Jerky
18%
Chinese broccoli

Comparison summary

Which food is richer in minerals?
Jerky
Jerky is relatively richer in minerals
Which food is lower in glycemic index?
Jerky
Jerky is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Jerky
Jerky is relatively richer in vitamins
Which food is lower in Cholesterol?
Chinese broccoli
Chinese broccoli is lower in Cholesterol (difference - 48mg)
Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 8.16g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 2074mg)
Which food is lower in Saturated fat?
Chinese broccoli
Chinese broccoli is lower in Saturated fat (difference - 10.74g)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $4)

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. Jerky - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167536/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.