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Juice vs. Chinese broccoli — In-Depth Nutrition Comparison

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How are juice and chinese broccoli different?

  • Juice is higher in vitamin B6, vitamin B3, vitamin B1, and vitamin B2; however, chinese broccoli is richer in vitamin K, vitamin A, folate, vitamin C, manganese, and calcium.
  • Daily need coverage for vitamin K for chinese broccoli is 71% higher.
  • Juice contains 11 times more vitamin B3 than chinese broccoli. While juice contains 5mg of vitamin B3, chinese broccoli contains only 0.437mg.
  • Chinese broccoli has a lower glycemic index (32) than juice (50).

Beverages, Orange juice drink and Broccoli, chinese, cooked are the varieties used in this article.

Infographic

Juice 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.
Juice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 0.6% 3.7% 4.1% 6% 0.55% 1.7% 0.26% 0.91% 0%
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 less SodiumSodium -71.4%
Contains more MagnesiumMagnesium +500%
Contains more CalciumCalcium +4900%
Contains more PotassiumPotassium +521.4%
Contains more IronIron +409.1%
Contains more CopperCopper +238.9%
Contains more ZincZinc +1850%
Contains more PhosphorusPhosphorus +925%
Contains more ManganeseManganese +3671.4%
Contains more SeleniumSelenium +∞%

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.
Juice
4
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 50% 0.67% 0.4% 0% 95% 99% 94% 3.6% 115% 0% 0% 3% 0%
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 B1Vitamin B1 +300%
Contains more Vitamin B2Vitamin B2 +194.5%
Contains more Vitamin B3Vitamin B3 +1044.2%
Contains more Vitamin B6Vitamin B6 +614.3%
Contains more Vitamin CVitamin C +88%
Contains more Vitamin AVitamin A +4000%
Contains more Vitamin EVitamin E +2300%
Contains more Vitamin B5Vitamin B5 +165%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2375%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Juice
1
13% 86%
Protein: 0.2 g
Fats: 0 g
Carbs: 13.41 g
Water: 86.2 g
Other: 0.19 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 CarbsCarbs +252%
Contains more ProteinProtein +470%
Contains more FatsFats +∞%
Contains more OtherOther +315.8%
~equal in Water ~93.54g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Juice
1
50% 50%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.01 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 less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +400%
Contains more Poly. FatPolyunsaturated fat +3200%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Juice Chinese broccoli DV% diff.
Vitamin K 0µg 84.8µg 71%
Vitamin B6 0.5mg 0.07mg 33%
Vitamin B3 5mg 0.437mg 29%
Vitamin B1 0.38mg 0.095mg 24%
Folate 4µg 99µg 24%
Vitamin B2 0.43mg 0.146mg 22%
Vitamin C 15mg 28.2mg 15%
Manganese 0.007mg 0.264mg 11%
Calcium 2mg 100mg 10%
Vitamin A 2µg 82µg 9%
Fiber 0.2g 2.5g 9%
Iron 0.11mg 0.56mg 6%
Potassium 42mg 261mg 6%
Copper 0.018mg 0.061mg 5%
Phosphorus 4mg 41mg 5%
Choline 25.3mg 5%
Magnesium 3mg 18mg 4%
Zinc 0.02mg 0.39mg 3%
Vitamin E 0.02mg 0.48mg 3%
Carbs 13.41g 3.81g 3%
Vitamin B5 0.06mg 0.159mg 2%
Calories 54kcal 22kcal 2%
Polyunsaturated fat 0.01g 0.33g 2%
Selenium 0µg 1.3µg 2%
Protein 0.2g 1.14g 2%
Fats 0g 0.72g 1%
Saturated fat 0g 0.11g 1%
Net carbs 13.21g 1.31g N/A
Sugar 9.36g 0.84g N/A
Sodium 2mg 7mg 0%
Monounsaturated fat 0.01g 0.05g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Juice 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%
Juice
40%
Chinese broccoli
Minerals Daily Need Coverage Score
2%
Juice
18%
Chinese broccoli

Comparison summary

Which food contains less Sodium?
Juice
Juice contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Juice
Juice is lower in Saturated fat (difference - 0.11g)
Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 8.52g)
Which food is lower in glycemic index?
Chinese broccoli
Chinese broccoli is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Chinese broccoli
Chinese broccoli is relatively richer in minerals
Which food is richer in vitamins?
Chinese broccoli
Chinese broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169044/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.