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  6. Mustard vs. Chinese broccoli

Mustard vs. Chinese broccoli — In-Depth Nutrition Comparison

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A recap on differences between mustard and chinese broccoli

  • Mustard is higher in selenium, iron, phosphorus, magnesium, and manganese, yet chinese broccoli is higher in vitamin K, vitamin C, vitamin A, and folate.
  • Chinese broccoli covers your daily vitamin K needs 70% more than mustard.
  • Mustard contains 158 times more sodium than chinese broccoli. While mustard contains 1104mg of sodium, chinese broccoli contains only 7mg.

Food varieties used in this article are Mustard, prepared, yellow and Broccoli, chinese, cooked.

Infographic

Mustard 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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
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 +166.7%
Contains more IronIron +187.5%
Contains more CopperCopper +21.3%
Contains more ZincZinc +64.1%
Contains more PhosphorusPhosphorus +163.4%
Contains more ManganeseManganese +59.8%
Contains more SeleniumSelenium +2476.9%
Contains more CalciumCalcium +58.7%
Contains more PotassiumPotassium +71.7%
Contains less SodiumSodium -99.4%

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 1% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
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 +86.3%
Contains more Vitamin B3Vitamin B3 +29.3%
Contains more Vitamin B5Vitamin B5 +59.7%
Contains more Vitamin CVitamin C +9300%
Contains more Vitamin AVitamin A +1540%
Contains more Vitamin EVitamin E +33.3%
Contains more Vitamin B2Vitamin B2 +108.6%
Contains more Vitamin KVitamin K +5957.1%
Contains more FolateFolate +1314.3%
Contains more CholineCholine +12.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.07mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Chinese broccoli DV% diff.
Vitamin K 1.4µg 84.8µg 70%
Selenium 33.5µg 1.3µg 59%
Sodium 1104mg 7mg 48%
Vitamin C 0.3mg 28.2mg 31%
Folate 7µg 99µg 23%
Iron 1.61mg 0.56mg 13%
Phosphorus 108mg 41mg 10%
Vitamin A 5µg 82µg 9%
Vitamin B1 0.177mg 0.095mg 7%
Manganese 0.422mg 0.264mg 7%
Magnesium 48mg 18mg 7%
Vitamin B2 0.07mg 0.146mg 6%
Fiber 4g 2.5g 6%
Monounsaturated fat 2.182g 0.05g 5%
Protein 3.74g 1.14g 5%
Calcium 63mg 100mg 4%
Fats 3.34g 0.72g 4%
Potassium 152mg 261mg 3%
Polyunsaturated fat 0.774g 0.33g 3%
Zinc 0.64mg 0.39mg 2%
Vitamin B5 0.254mg 0.159mg 2%
Calories 60kcal 22kcal 2%
Choline 22.4mg 25.3mg 1%
Vitamin B3 0.565mg 0.437mg 1%
Vitamin E 0.36mg 0.48mg 1%
Copper 0.074mg 0.061mg 1%
Carbs 5.83g 3.81g 1%
Net carbs 1.83g 1.31g N/A
Sugar 0.92g 0.84g N/A
Starch 0.64g 0%
Vitamin B6 0.07mg 0.07mg 0%
Trans fat 0.009g 0g N/A
Saturated fat 0.214g 0.11g 0%
Tryptophan 0.009mg 0%
Threonine 0.167mg 0%
Isoleucine 0.146mg 0%
Leucine 0.292mg 0%
Lysine 0.264mg 0%
Methionine 0.076mg 0%
Phenylalanine 0.161mg 0%
Valine 0.189mg 0%
Histidine 0.119mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 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 +228.1%
Contains more FatsFats +363.9%
Contains more CarbsCarbs +53%
Contains more OtherOther +326.6%
Contains more WaterWater +11.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 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 +4264%
Contains more Poly. FatPolyunsaturated fat +134.5%
Contains less Sat. FatSaturated fat -48.6%

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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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.