Walnut vs. Chinese broccoli — In-Depth Nutrition Comparison
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The main differences between walnut and chinese broccoli
- Walnut is richer in copper, manganese, phosphorus, vitamin B6, magnesium, and iron, yet chinese broccoli is richer in vitamin K, vitamin A, and vitamin C.
- Daily need coverage for copper for walnut is 169% higher.
- Walnut contains 56 times more saturated fat than chinese broccoli. Walnut contains 6.126g of saturated fat, while chinese broccoli contains 0.11g.
- Walnut has a lower glycemic index than chinese broccoli.
Food types used in this article are Nuts, walnuts, english and Broccoli, chinese, cooked.
Infographic
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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.
| Contains more MagnesiumMagnesium | +777.8% |
| Contains more PotassiumPotassium | +69% |
| Contains more IronIron | +419.6% |
| Contains more CopperCopper | +2500% |
| Contains more ZincZinc | +692.3% |
| Contains more PhosphorusPhosphorus | +743.9% |
| Contains less SodiumSodium | -71.4% |
| Contains more ManganeseManganese | +1193.2% |
| Contains more SeleniumSelenium | +276.9% |
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.
| Contains more Vitamin EVitamin E | +45.8% |
| Contains more Vitamin B1Vitamin B1 | +258.9% |
| Contains more Vitamin B3Vitamin B3 | +157.4% |
| Contains more Vitamin B5Vitamin B5 | +258.5% |
| Contains more Vitamin B6Vitamin B6 | +667.1% |
| Contains more CholineCholine | +54.9% |
| Contains more Vitamin CVitamin C | +2069.2% |
| Contains more Vitamin AVitamin A | +8100% |
| Contains more Vitamin KVitamin K | +3040.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
15.23 g
Fats:
65.21 g
Carbs:
13.71 g
Water:
4.07 g
Other:
1.78 g
Protein:
1.14 g
Fats:
0.72 g
Carbs:
3.81 g
Water:
93.54 g
Other:
0.79 g
| Contains more ProteinProtein | +1236% |
| Contains more FatsFats | +8956.9% |
| Contains more CarbsCarbs | +259.8% |
| Contains more OtherOther | +125.3% |
| Contains more WaterWater | +2198.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
6.126 g
Monounsaturated fat:
Mono. Fat
8.933 g
Polyunsaturated fat:
Poly. Fat
47.174 g
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 | +17766% |
| Contains more Poly. FatPolyunsaturated fat | +14195.2% |
| 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.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 47.174g | 0.33g | 312% |
| Copper | 1.586mg | 0.061mg | 169% |
| Manganese | 3.414mg | 0.264mg | 137% |
| Fats | 65.21g | 0.72g | 99% |
| Vitamin K | 2.7µg | 84.8µg | 68% |
| Phosphorus | 346mg | 41mg | 44% |
| Vitamin B6 | 0.537mg | 0.07mg | 36% |
| Magnesium | 158mg | 18mg | 33% |
| Calories | 654kcal | 22kcal | 32% |
| Vitamin C | 1.3mg | 28.2mg | 30% |
| Iron | 2.91mg | 0.56mg | 29% |
| Protein | 15.23g | 1.14g | 28% |
| Saturated fat | 6.126g | 0.11g | 27% |
| Zinc | 3.09mg | 0.39mg | 25% |
| Monounsaturated fat | 8.933g | 0.05g | 22% |
| Vitamin B1 | 0.341mg | 0.095mg | 21% |
| Fiber | 6.7g | 2.5g | 17% |
| Vitamin A | 1µg | 82µg | 9% |
| Vitamin B5 | 0.57mg | 0.159mg | 8% |
| Selenium | 4.9µg | 1.3µg | 7% |
| Potassium | 441mg | 261mg | 5% |
| Vitamin B3 | 1.125mg | 0.437mg | 4% |
| Carbs | 13.71g | 3.81g | 3% |
| Choline | 39.2mg | 25.3mg | 3% |
| Vitamin E | 0.7mg | 0.48mg | 1% |
| Net carbs | 7.01g | 1.31g | N/A |
| Calcium | 98mg | 100mg | 0% |
| Sugar | 2.61g | 0.84g | N/A |
| Starch | 0.06g | 0% | |
| Sodium | 2mg | 7mg | 0% |
| Vitamin B2 | 0.15mg | 0.146mg | 0% |
| Folate | 98µg | 99µg | 0% |
| Tryptophan | 0.17mg | 0% | |
| Threonine | 0.596mg | 0% | |
| Isoleucine | 0.625mg | 0% | |
| Leucine | 1.17mg | 0% | |
| Lysine | 0.424mg | 0% | |
| Methionine | 0.236mg | 0% | |
| Phenylalanine | 0.711mg | 0% | |
| Valine | 0.753mg | 0% | |
| Histidine | 0.391mg | 0% | |
| Fructose | 0.09g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
32%
40%
Minerals Daily Need Coverage Score
152%
18%
Comparison summary
Which food contains less Sodium?
Walnut contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Walnut is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Walnut is relatively richer in minerals
Which food is lower in Sugar?
Chinese broccoli is lower in Sugar (difference - 1.77g)
Which food is lower in Saturated fat?
Chinese broccoli is lower in Saturated fat (difference - 6.016g)
Which food is cheaper?
Chinese broccoli is cheaper (difference - $5)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
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.