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Vegetable vs Chinese broccoli - In-Depth Nutrition Comparison

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Summary of differences between Vegetable and Chinese broccoli

  • Vegetable has more Vitamin A RAE, and Fiber, however Chinese broccoli is higher in Vitamin K, Vitamin C, Folate, and Calcium.
  • Chinese broccoli covers your daily need of Vitamin K 51% more than Vegetable.
  • Vegetable has 4 times more Sugar than Chinese broccoli. While Vegetable has 3.12g of Sugar, Chinese broccoli has only 0.84g.

These are the specific foods used in this comparison Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Broccoli, chinese, cooked.

Infographic

Vegetable 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +46.4%
Contains more Magnesium +22.2%
Contains more Phosphorus +24.4%
Contains more Zinc +25.6%
Contains more Copper +36.1%
Contains more Calcium +300%
Contains more Potassium +54.4%
Contains less Sodium -80%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 31% 16% 22% 15% 5% 14% 28%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 22% 13% 18% 24% 1% 11% 21%
Contains more Iron +46.4%
Contains more Magnesium +22.2%
Contains more Phosphorus +24.4%
Contains more Zinc +25.6%
Contains more Copper +36.1%
Contains more Calcium +300%
Contains more Potassium +54.4%
Contains less Sodium -80%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +161.1%
Contains more Vitamin B3 +94.7%
Contains more Vitamin E +26.3%
Contains more Vitamin C +781.3%
Contains more Vitamin B1 +33.8%
Contains more Vitamin B2 +21.7%
Contains more Folate +421.1%
Contains more Vitamin K +260.9%
Equal in Vitamin B5 - 0.159
Equal in Vitamin B6 - 0.07
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
Contains more Vitamin A +161.1%
Contains more Vitamin B3 +94.7%
Contains more Vitamin E +26.3%
Contains more Vitamin C +781.3%
Contains more Vitamin B1 +33.8%
Contains more Vitamin B2 +21.7%
Contains more Folate +421.1%
Contains more Vitamin K +260.9%
Equal in Vitamin B5 - 0.159
Equal in Vitamin B6 - 0.07

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Vegetable Chinese broccoli
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Vegetable Chinese broccoli Opinion
Net carbs 8.69g 1.31g Vegetable
Protein 2.86g 1.14g Vegetable
Fats 0.15g 0.72g Chinese broccoli
Carbs 13.09g 3.81g Vegetable
Calories 65kcal 22kcal Vegetable
Starch g g
Fructose g g
Sugar 3.12g 0.84g Chinese broccoli
Fiber 4.4g 2.5g Vegetable
Calcium 25mg 100mg Chinese broccoli
Iron 0.82mg 0.56mg Vegetable
Magnesium 22mg 18mg Vegetable
Phosphorus 51mg 41mg Vegetable
Potassium 169mg 261mg Chinese broccoli
Sodium 35mg 7mg Chinese broccoli
Zinc 0.49mg 0.39mg Vegetable
Copper 0.083mg 0.061mg Vegetable
Vitamin A 4277IU 1638IU Vegetable
Vitamin E 0.38mg 0.48mg Chinese broccoli
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3.2mg 28.2mg Chinese broccoli
Vitamin B1 0.071mg 0.095mg Chinese broccoli
Vitamin B2 0.12mg 0.146mg Chinese broccoli
Vitamin B3 0.851mg 0.437mg Vegetable
Vitamin B5 0.151mg 0.159mg Chinese broccoli
Vitamin B6 0.074mg 0.07mg Vegetable
Folate 19µg 99µg Chinese broccoli
Vitamin B12 0µg 0µg
Vitamin K 23.5µg 84.8µg Chinese broccoli
Tryptophan 0.029mg mg Vegetable
Threonine 0.115mg mg Vegetable
Isoleucine 0.139mg mg Vegetable
Leucine 0.19mg mg Vegetable
Lysine 0.17mg mg Vegetable
Methionine 0.034mg mg Vegetable
Phenylalanine 0.12mg mg Vegetable
Valine 0.149mg mg Vegetable
Histidine 0.073mg mg Vegetable
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.031g 0.11g Vegetable
Monounsaturated Fat 0.01g 0.05g Chinese broccoli
Polyunsaturated fat 0.072g 0.33g Chinese broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable Chinese broccoli
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Vegetable
48
Chinese broccoli
Mineral Summary Score
17
Vegetable
17
Chinese broccoli

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
17%
Vegetable
7%
Chinese broccoli
Carbohydrates
13%
Vegetable
4%
Chinese broccoli
Fats
1%
Vegetable
3%
Chinese broccoli

Comparison summary

Which food is richer in minerals?
Vegetable
Vegetable is relatively richer in minerals
Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.079g)
Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 2.28g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 28mg)
Which food is lower in glycemic index?
Chinese broccoli
Chinese broccoli is lower in glycemic index (difference - 34)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $0.5)
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)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.