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  6. Skipjack tuna vs. Chinese broccoli

Skipjack tuna vs. Chinese broccoli — In-Depth Nutrition Comparison

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How are skipjack tuna and chinese broccoli different?

  • Skipjack tuna is higher in vitamin B3, vitamin B12, selenium, vitamin B6, phosphorus, and iron; however, chinese broccoli is richer in vitamin A, vitamin C, and folate.
  • Daily need coverage for vitamin B3 for skipjack tuna is 114% higher.
  • Chinese broccoli has less cholesterol.
  • Skipjack tuna has a lower glycemic index (0) than chinese broccoli (32).

Fish, tuna, skipjack, fresh, cooked, dry heat and Broccoli, chinese, cooked are the varieties used in this article.

Infographic

Skipjack tuna 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 31% 11% 46% 60% 37% 29% 122% 6.1% 2.5% 255%
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 +144.4%
Contains more PotassiumPotassium +100%
Contains more IronIron +185.7%
Contains more CopperCopper +80.3%
Contains more ZincZinc +169.2%
Contains more PhosphorusPhosphorus +595.1%
Contains more SeleniumSelenium +3500%
Contains more CalciumCalcium +170.3%
Contains less SodiumSodium -85.1%
Contains more ManganeseManganese +1289.5%

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 3.3% 6% 0% 0% 9.5% 28% 352% 29% 226% 274% 0% 7.5% 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 B3Vitamin B3 +4192%
Contains more Vitamin B5Vitamin B5 +205%
Contains more Vitamin B6Vitamin B6 +1301.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +2720%
Contains more Vitamin AVitamin A +355.6%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B2Vitamin B2 +19.7%
Contains more FolateFolate +890%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Skipjack tuna Chinese broccoli DV% diff.
Vitamin B3 18.756mg 0.437mg 114%
Vitamin B12 2.19µg 0µg 91%
Selenium 46.8µg 1.3µg 83%
Vitamin K 84.8µg 71%
Vitamin B6 0.981mg 0.07mg 70%
Protein 28.21g 1.14g 54%
Phosphorus 285mg 41mg 35%
Vitamin C 1mg 28.2mg 30%
Folate 10µg 99µg 22%
Cholesterol 60mg 0mg 20%
Iron 1.6mg 0.56mg 13%
Manganese 0.019mg 0.264mg 11%
Fiber 0g 2.5g 10%
Potassium 522mg 261mg 8%
Vitamin B5 0.485mg 0.159mg 7%
Vitamin A 18µg 82µg 7%
Zinc 1.05mg 0.39mg 6%
Calcium 37mg 100mg 6%
Magnesium 44mg 18mg 6%
Calories 132kcal 22kcal 6%
Copper 0.11mg 0.061mg 5%
Vitamin B1 0.038mg 0.095mg 5%
Choline 25.3mg 5%
Vitamin E 0.48mg 3%
Vitamin B2 0.122mg 0.146mg 2%
Sodium 47mg 7mg 2%
Carbs 0g 3.81g 1%
Fats 1.29g 0.72g 1%
Saturated fat 0.42g 0.11g 1%
Net carbs 0g 1.31g N/A
Sugar 0.84g N/A
Monounsaturated fat 0.243g 0.05g 0%
Polyunsaturated fat 0.403g 0.33g 0%
Tryptophan 0.316mg 0%
Threonine 1.237mg 0%
Isoleucine 1.3mg 0%
Leucine 2.293mg 0%
Lysine 2.59mg 0%
Methionine 0.835mg 0%
Phenylalanine 1.101mg 0%
Valine 1.453mg 0%
Histidine 0.83mg 0%
Omega-3 - EPA 0.091g 0g N/A
Omega-3 - DHA 0.237g 0g N/A
Omega-3 - DPA 0.017g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 62% 8%
Protein: 28.21 g
Fats: 1.29 g
Carbs: 0 g
Water: 62.28 g
Other: 8.22 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 +2374.6%
Contains more FatsFats +79.2%
Contains more OtherOther +940.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +50.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 23% 38%
Saturated fat: Sat. Fat 0.42 g
Monounsaturated fat: Mono. Fat 0.243 g
Polyunsaturated fat: Poly. Fat 0.403 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 +386%
Contains more Poly. FatPolyunsaturated fat +22.1%
Contains less Sat. FatSaturated fat -73.8%

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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. Skipjack tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172005/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.