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  6. Corn raw vs. Chinese broccoli

Corn raw vs. Chinese broccoli — In-Depth Nutrition Comparison

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What are the main differences between corn raw and chinese broccoli?

  • Corn raw is richer in vitamin B5, vitamin B3, phosphorus, and vitamin B1, while chinese broccoli is higher in vitamin K, vitamin A, vitamin C, folate, calcium, and vitamin B2.
  • Chinese broccoli's daily need coverage for vitamin K is 70% higher.
  • Chinese broccoli has 5 times less vitamin B5 than corn raw. Corn raw has 0.717mg of vitamin B5, while chinese broccoli has 0.159mg.
  • Corn raw has a higher glycemic index (52) than chinese broccoli (32).

We used Corn, sweet, yellow, raw and Broccoli, chinese, cooked types in this comparison.

Infographic

Corn raw 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
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 +105.6%
Contains more ZincZinc +17.9%
Contains more PhosphorusPhosphorus +117.1%
Contains more CalciumCalcium +4900%
Contains more CopperCopper +13%
Contains less SodiumSodium -53.3%
Contains more ManganeseManganese +62%
Contains more SeleniumSelenium +116.7%
~equal in Potassium ~261mg
~equal in Iron ~0.56mg

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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
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 +63.2%
Contains more Vitamin B3Vitamin B3 +305%
Contains more Vitamin B5Vitamin B5 +350.9%
Contains more Vitamin B6Vitamin B6 +32.9%
Contains more Vitamin CVitamin C +314.7%
Contains more Vitamin AVitamin A +811.1%
Contains more Vitamin EVitamin E +585.7%
Contains more Vitamin B2Vitamin B2 +165.5%
Contains more Vitamin KVitamin K +28166.7%
Contains more FolateFolate +135.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~25.3mg

All nutrients comparison - raw data values

Nutrient Corn raw Chinese broccoli DV% diff.
Vitamin K 0.3µg 84.8µg 70%
Vitamin C 6.8mg 28.2mg 24%
Folate 42µg 99µg 14%
Vitamin B5 0.717mg 0.159mg 11%
Calcium 2mg 100mg 10%
Vitamin B3 1.77mg 0.437mg 8%
Vitamin A 9µg 82µg 8%
Vitamin B2 0.055mg 0.146mg 7%
Phosphorus 89mg 41mg 7%
Carbs 18.7g 3.81g 5%
Magnesium 37mg 18mg 5%
Vitamin B1 0.155mg 0.095mg 5%
Protein 3.27g 1.14g 4%
Manganese 0.163mg 0.264mg 4%
Vitamin E 0.07mg 0.48mg 3%
Calories 86kcal 22kcal 3%
Fiber 2g 2.5g 2%
Vitamin B6 0.093mg 0.07mg 2%
Fructose 1.94g 2%
Starch 5.7g 2%
Monounsaturated fat 0.432g 0.05g 1%
Polyunsaturated fat 0.487g 0.33g 1%
Zinc 0.46mg 0.39mg 1%
Copper 0.054mg 0.061mg 1%
Selenium 0.6µg 1.3µg 1%
Iron 0.52mg 0.56mg 1%
Fats 1.35g 0.72g 1%
Saturated fat 0.325g 0.11g 1%
Net carbs 16.7g 1.31g N/A
Potassium 270mg 261mg 0%
Sugar 6.26g 0.84g N/A
Sodium 15mg 7mg 0%
Choline 23mg 25.3mg 0%
Tryptophan 0.023mg 0%
Threonine 0.129mg 0%
Isoleucine 0.129mg 0%
Leucine 0.348mg 0%
Lysine 0.137mg 0%
Methionine 0.067mg 0%
Phenylalanine 0.15mg 0%
Valine 0.185mg 0%
Histidine 0.089mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 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 +186.8%
Contains more FatsFats +87.5%
Contains more CarbsCarbs +390.8%
Contains more WaterWater +23%
Contains more OtherOther +25.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 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 +764%
Contains more Poly. FatPolyunsaturated fat +47.6%
Contains less Sat. FatSaturated fat -66.2%

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.