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Hazelnut vs. Chinese broccoli — In-Depth Nutrition Comparison

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How are hazelnut and chinese broccoli different?

  • Hazelnut is higher in manganese, copper, vitamin E, iron, vitamin B1, vitamin B6, phosphorus, and magnesium; however, chinese broccoli is richer in vitamin K and vitamin A.
  • Daily need coverage for manganese for hazelnut is 257% higher.
  • Hazelnut contains 31 times more vitamin E than chinese broccoli. While hazelnut contains 15.03mg of vitamin E, chinese broccoli contains only 0.48mg.
  • Hazelnut has a lower glycemic index (15) than chinese broccoli (32).

Nuts, hazelnuts or filberts and Broccoli, chinese, cooked are the varieties used in this article.

Infographic

Hazelnut 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 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
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 +805.6%
Contains more CalciumCalcium +14%
Contains more PotassiumPotassium +160.5%
Contains more IronIron +739.3%
Contains more CopperCopper +2727.9%
Contains more ZincZinc +528.2%
Contains more PhosphorusPhosphorus +607.3%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +2239%
Contains more SeleniumSelenium +84.6%

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 21% 0.33% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
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 +3031.3%
Contains more Vitamin B1Vitamin B1 +576.8%
Contains more Vitamin B3Vitamin B3 +311.9%
Contains more Vitamin B5Vitamin B5 +477.4%
Contains more Vitamin B6Vitamin B6 +704.3%
Contains more FolateFolate +14.1%
Contains more CholineCholine +80.2%
Contains more Vitamin CVitamin C +347.6%
Contains more Vitamin AVitamin A +8100%
Contains more Vitamin B2Vitamin B2 +29.2%
Contains more Vitamin KVitamin K +497.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 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 +1211.4%
Contains more FatsFats +8337.5%
Contains more CarbsCarbs +338.3%
Contains more OtherOther +189.9%
Contains more WaterWater +1661.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 79% 14%
Saturated fat: Sat. Fat 4.464 g
Monounsaturated fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 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 +91204%
Contains more Poly. FatPolyunsaturated fat +2300%
Contains less Sat. FatSaturated fat -97.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hazelnut Chinese broccoli DV% diff.
Manganese 6.175mg 0.264mg 257%
Copper 1.725mg 0.061mg 185%
Monounsaturated fat 45.652g 0.05g 114%
Vitamin E 15.03mg 0.48mg 97%
Fats 60.75g 0.72g 92%
Vitamin K 14.2µg 84.8µg 59%
Iron 4.7mg 0.56mg 52%
Polyunsaturated fat 7.92g 0.33g 51%
Vitamin B1 0.643mg 0.095mg 46%
Vitamin B6 0.563mg 0.07mg 38%
Phosphorus 290mg 41mg 36%
Magnesium 163mg 18mg 35%
Calories 628kcal 22kcal 30%
Fiber 9.7g 2.5g 29%
Protein 14.95g 1.14g 28%
Vitamin C 6.3mg 28.2mg 24%
Saturated fat 4.464g 0.11g 20%
Zinc 2.45mg 0.39mg 19%
Vitamin B5 0.918mg 0.159mg 15%
Potassium 680mg 261mg 12%
Vitamin A 1µg 82µg 9%
Vitamin B3 1.8mg 0.437mg 9%
Choline 45.6mg 25.3mg 4%
Carbs 16.7g 3.81g 4%
Folate 113µg 99µg 4%
Vitamin B2 0.113mg 0.146mg 3%
Selenium 2.4µg 1.3µg 2%
Calcium 114mg 100mg 1%
Net carbs 7g 1.31g N/A
Sugar 4.34g 0.84g N/A
Starch 0.48g 0%
Sodium 0mg 7mg 0%
Tryptophan 0.193mg 0%
Threonine 0.497mg 0%
Isoleucine 0.545mg 0%
Leucine 1.063mg 0%
Lysine 0.42mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.663mg 0%
Valine 0.701mg 0%
Histidine 0.432mg 0%
Fructose 0.07g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut 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
67%
Hazelnut
40%
Chinese broccoli
Minerals Daily Need Coverage Score
197%
Hazelnut
18%
Chinese broccoli

Comparison summary

Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Hazelnut
Hazelnut is relatively richer in minerals
Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 3.5g)
Which food is lower in Saturated fat?
Chinese broccoli
Chinese broccoli is lower in Saturated fat (difference - 4.354g)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $3.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.