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Pico de gallo vs. Chinese broccoli — In-Depth Nutrition Comparison

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What are the main differences between pico de gallo and chinese broccoli?

  • Chinese broccoli has more vitamin C, vitamin A, calcium, and iron than pico de gallo.
  • Chinese broccoli's daily need coverage for vitamin C is 27% higher.
  • Chinese broccoli has 67 times less sodium than pico de gallo. Pico de gallo has 469mg of sodium, while chinese broccoli has 7mg.

We used PACE, Pico De Gallo and Broccoli, chinese, cooked types in this comparison.

Infographic

Pico de gallo 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 0% 0% 0% 0% 0% 0% 0% 61% 0% 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 more CalciumCalcium +∞%
Contains more IronIron +∞%
Contains less SodiumSodium -98.5%

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 13% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 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 CVitamin C +642.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 88% 3%
Protein: 0 g
Fats: 0 g
Carbs: 9.38 g
Water: 88 g
Other: 2.62 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 +146.2%
Contains more OtherOther +231.6%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
~equal in Water ~93.54g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pico de gallo Chinese broccoli DV% diff.
Vitamin K 84.8µg 71%
Vitamin C 3.8mg 28.2mg 27%
Folate 99µg 25%
Sodium 469mg 7mg 20%
Vitamin B2 0.146mg 11%
Manganese 0.264mg 11%
Calcium 0mg 100mg 10%
Fiber 2.5g 10%
Vitamin A 82µg 9%
Vitamin B1 0.095mg 8%
Potassium 261mg 8%
Iron 0mg 0.56mg 7%
Copper 0.061mg 7%
Phosphorus 41mg 6%
Choline 25.3mg 5%
Vitamin B6 0.07mg 5%
Zinc 0.39mg 4%
Magnesium 18mg 4%
Vitamin B5 0.159mg 3%
Vitamin E 0.48mg 3%
Vitamin B3 0.437mg 3%
Polyunsaturated fat 0.33g 2%
Selenium 1.3µg 2%
Protein 0g 1.14g 2%
Carbs 9.38g 3.81g 2%
Fats 0g 0.72g 1%
Saturated fat 0g 0.11g 1%
Calories 31kcal 22kcal 0%
Net carbs 9.38g 1.31g N/A
Sugar 6.25g 0.84g N/A
Monounsaturated fat 0.05g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pico de gallo 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
1%
Pico de gallo
40%
Chinese broccoli
Minerals Daily Need Coverage Score
6%
Pico de gallo
18%
Chinese broccoli

Comparison summary

Which food is lower in Saturated fat?
Pico de gallo
Pico de gallo is lower in Saturated fat (difference - 0.11g)
Which food is lower in glycemic index?
Pico de gallo
Pico de gallo is lower in glycemic index (difference - 32)
Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 5.41g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 462mg)
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. 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.