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Spread vs. Chinese broccoli — In-Depth Nutrition Comparison

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Important differences between spread and chinese broccoli

  • Spread has more vitamin B12 and selenium; however, chinese broccoli has more vitamin K, vitamin C, vitamin A, folate, and manganese.
  • Chinese broccoli's daily need coverage for vitamin K is 69% more.
  • Chinese broccoli is lower in cholesterol.
  • Chinese broccoli has a higher glycemic index than spread.

The food varieties used in the comparison are Sandwich spread, pork, beef and Broccoli, chinese, cooked.

Infographic

Spread 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.
Spread
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
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 IronIron +41.1%
Contains more CopperCopper +113.1%
Contains more ZincZinc +161.5%
Contains more PhosphorusPhosphorus +43.9%
Contains more SeleniumSelenium +646.2%
Contains more MagnesiumMagnesium +125%
Contains more CalciumCalcium +733.3%
Contains more PotassiumPotassium +137.3%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +915.4%

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.
Spread
8
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 0% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
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 +262.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +81.1%
Contains more Vitamin B3Vitamin B3 +295.9%
Contains more Vitamin B5Vitamin B5 +170.4%
Contains more Vitamin B6Vitamin B6 +71.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +146.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +215.4%
Contains more Vitamin KVitamin K +5200%
Contains more FolateFolate +4850%
~equal in Vitamin B2 ~0.146mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spread
4
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 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 +571.9%
Contains more FatsFats +2308.3%
Contains more CarbsCarbs +213.4%
Contains more OtherOther +251.9%
Contains more WaterWater +55.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 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 +15068%
Contains more Poly. FatPolyunsaturated fat +677.3%
Contains less Sat. FatSaturated fat -98.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spread Chinese broccoli DV% diff.
Vitamin K 1.6µg 84.8µg 69%
Vitamin B12 1.12µg 0µg 47%
Sodium 1013mg 7mg 44%
Vitamin C 0mg 28.2mg 31%
Saturated fat 5.977g 0.11g 27%
Fats 17.34g 0.72g 26%
Folate 2µg 99µg 24%
Monounsaturated fat 7.584g 0.05g 19%
Selenium 9.7µg 1.3µg 15%
Polyunsaturated fat 2.565g 0.33g 15%
Cholesterol 38mg 0mg 13%
Protein 7.66g 1.14g 13%
Calories 235kcal 22kcal 11%
Manganese 0.026mg 0.264mg 10%
Fiber 0.2g 2.5g 9%
Calcium 12mg 100mg 9%
Vitamin B3 1.73mg 0.437mg 8%
Vitamin E 1.74mg 0.48mg 8%
Copper 0.13mg 0.061mg 8%
Choline 62.3mg 25.3mg 7%
Zinc 1.02mg 0.39mg 6%
Vitamin A 26µg 82µg 6%
Vitamin B1 0.172mg 0.095mg 6%
Vitamin B5 0.43mg 0.159mg 5%
Vitamin B6 0.12mg 0.07mg 4%
Potassium 110mg 261mg 4%
Iron 0.79mg 0.56mg 3%
Vitamin D 0.6µg 0µg 3%
Phosphorus 59mg 41mg 3%
Vitamin D 22IU 0IU 3%
Carbs 11.94g 3.81g 3%
Magnesium 8mg 18mg 2%
Vitamin B2 0.134mg 0.146mg 1%
Net carbs 11.74g 1.31g N/A
Sugar 0g 0.84g N/A
Tryptophan 0.082mg 0%
Threonine 0.334mg 0%
Isoleucine 0.334mg 0%
Leucine 0.6mg 0%
Lysine 0.663mg 0%
Methionine 0.196mg 0%
Phenylalanine 0.301mg 0%
Valine 0.356mg 0%
Histidine 0.279mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spread Chinese broccoli
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
30%
Spread
40%
Chinese broccoli
Minerals Daily Need Coverage Score
33%
Spread
18%
Chinese broccoli

Comparison summary

Which food is lower in Sugar?
Spread
Spread is lower in Sugar (difference - 0.84g)
Which food is lower in glycemic index?
Spread
Spread is lower in glycemic index (difference - 32)
Which food is lower in Cholesterol?
Chinese broccoli
Chinese broccoli is lower in Cholesterol (difference - 38mg)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 1006mg)
Which food is lower in Saturated fat?
Chinese broccoli
Chinese broccoli is lower in Saturated fat (difference - 5.867g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.