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Vegetable oil vs. Chinese broccoli — In-Depth Nutrition Comparison

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The main differences between vegetable oil and chinese broccoli

  • Vegetable oil is richer in vitamin E, yet chinese broccoli is richer in vitamin K, vitamin A, vitamin C, folate, manganese, vitamin B2, fiber, and calcium.
  • Daily need coverage for vitamin E for vegetable oil is 95% higher.
  • Vegetable oil contains 131 times more saturated fat than chinese broccoli. Vegetable oil contains 14.367g of saturated fat, while chinese broccoli contains 0.11g.
  • Vegetable oil has a lower glycemic index than chinese broccoli.

Food types used in this article are Oil, corn, peanut, and olive and Broccoli, chinese, cooked.

Infographic

Vegetable oil 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% 4.9% 0% 0.55% 0% 0% 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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +330.8%
Contains more CopperCopper +∞%
Contains more ZincZinc +1850%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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 0% 0% 296% 0% 0% 0% 0% 0% 0% 0% 53% 0% 0.11%
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 +2979.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +303.8%
Contains more FolateFolate +∞%
Contains more CholineCholine +12550%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Vegetable oil Chinese broccoli DV% diff.
Polyunsaturated fat 33.033g 0.33g 218%
Fats 100g 0.72g 153%
Monounsaturated fat 48.033g 0.05g 120%
Vitamin E 14.78mg 0.48mg 95%
Saturated fat 14.367g 0.11g 65%
Vitamin K 21µg 84.8µg 53%
Calories 884kcal 22kcal 43%
Vitamin C 0mg 28.2mg 31%
Folate 0µg 99µg 25%
Vitamin B2 0mg 0.146mg 11%
Manganese 0mg 0.264mg 11%
Calcium 0mg 100mg 10%
Fiber 0g 2.5g 10%
Vitamin A 0µg 82µg 9%
Vitamin B1 0mg 0.095mg 8%
Potassium 0mg 261mg 8%
Copper 0mg 0.061mg 7%
Phosphorus 0mg 41mg 6%
Choline 0.2mg 25.3mg 5%
Iron 0.13mg 0.56mg 5%
Vitamin B6 0mg 0.07mg 5%
Magnesium 0mg 18mg 4%
Zinc 0.02mg 0.39mg 3%
Vitamin B3 0mg 0.437mg 3%
Vitamin B5 0mg 0.159mg 3%
Selenium 0µg 1.3µg 2%
Protein 0g 1.14g 2%
Carbs 0g 3.81g 1%
Net carbs 0g 1.31g N/A
Sugar 0g 0.84g N/A
Sodium 0mg 7mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 FatsFats +13788.9%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 50% 35%
Saturated fat: Sat. Fat 14.367 g
Monounsaturated fat: Mono. Fat 48.033 g
Polyunsaturated fat: Poly. Fat 33.033 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 +95966%
Contains more Poly. FatPolyunsaturated fat +9910%
Contains less Sat. FatSaturated fat -99.2%

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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. Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/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.