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  6. Wheat vs. Chinese broccoli

Wheat vs. Chinese broccoli — In-Depth Nutrition Comparison

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A recap on differences between Wheat and Chinese broccoli

  • Wheat is higher in Selenium, Manganese, Phosphorus, Copper, Vitamin B3, Iron, Zinc, Magnesium, and Vitamin B1, yet Chinese broccoli is higher in Vitamin C.
  • Wheat covers your daily Selenium needs 160% more than Chinese broccoli.
  • Wheat contains 15 times more Vitamin B3 than Chinese broccoli. While Wheat contains 6.738mg of Vitamin B3, Chinese broccoli contains only 0.437mg.

Food varieties used in this article are Wheat, durum and Broccoli, chinese, cooked.

Infographic

Wheat 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.
Wheat
Wheat
9
:
1
Chinese broccoli
Chinese broccoli
Contains more Iron +528.6%
Contains more Magnesium +700%
Contains more Phosphorus +1139%
Contains more Potassium +65.1%
Contains less Sodium -71.4%
Contains more Zinc +966.7%
Contains more Copper +806.6%
Contains more Manganese +1040.9%
Contains more Selenium +6776.9%
Contains more Calcium +194.1%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Chinese broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 22% 13% 18% 24% 1% 11% 21% 35% 8%
Contains more Iron +528.6%
Contains more Magnesium +700%
Contains more Phosphorus +1139%
Contains more Potassium +65.1%
Contains less Sodium -71.4%
Contains more Zinc +966.7%
Contains more Copper +806.6%
Contains more Manganese +1040.9%
Contains more Selenium +6776.9%
Contains more Calcium +194.1%

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.
Wheat
Wheat
4
:
6
Chinese broccoli
Chinese broccoli
Contains more Vitamin B1 +341.1%
Contains more Vitamin B3 +1441.9%
Contains more Vitamin B5 +488.1%
Contains more Vitamin B6 +498.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +20.7%
Contains more Folate +130.2%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Chinese broccoli
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 B1 +341.1%
Contains more Vitamin B3 +1441.9%
Contains more Vitamin B5 +488.1%
Contains more Vitamin B6 +498.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +20.7%
Contains more Folate +130.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
4
:
1
Chinese broccoli
Chinese broccoli
Contains more Protein +1100%
Contains more Fats +243.1%
Contains more Carbs +1766.9%
Contains more Other +125.3%
Contains more Water +755%
Wheat
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Chinese broccoli
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more Protein +1100%
Contains more Fats +243.1%
Contains more Carbs +1766.9%
Contains more Other +125.3%
Contains more Water +755%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
2
:
1
Chinese broccoli
Chinese broccoli
Contains more Monounsaturated Fat +588%
Contains more Polyunsaturated fat +196.4%
Contains less Saturated Fat -75.8%
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Chinese broccoli
22% 10% 67%
Saturated Fat: 0.11 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.33 g
Contains more Monounsaturated Fat +588%
Contains more Polyunsaturated fat +196.4%
Contains less Saturated Fat -75.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Chinese broccoli Opinion
Net carbs 71.13g 1.31g Wheat
Protein 13.68g 1.14g Wheat
Fats 2.47g 0.72g Wheat
Carbs 71.13g 3.81g Wheat
Calories 339kcal 22kcal Wheat
Sugar 0.84g Wheat
Fiber 2.5g Chinese broccoli
Calcium 34mg 100mg Chinese broccoli
Iron 3.52mg 0.56mg Wheat
Magnesium 144mg 18mg Wheat
Phosphorus 508mg 41mg Wheat
Potassium 431mg 261mg Wheat
Sodium 2mg 7mg Wheat
Zinc 4.16mg 0.39mg Wheat
Copper 0.553mg 0.061mg Wheat
Manganese 3.012mg 0.264mg Wheat
Selenium 89.4µg 1.3µg Wheat
Vitamin A 0IU 1638IU Chinese broccoli
Vitamin A RAE 0µg 82µg Chinese broccoli
Vitamin E 0.48mg Chinese broccoli
Vitamin C 0mg 28.2mg Chinese broccoli
Vitamin B1 0.419mg 0.095mg Wheat
Vitamin B2 0.121mg 0.146mg Chinese broccoli
Vitamin B3 6.738mg 0.437mg Wheat
Vitamin B5 0.935mg 0.159mg Wheat
Vitamin B6 0.419mg 0.07mg Wheat
Folate 43µg 99µg Chinese broccoli
Vitamin K 84.8µg Chinese broccoli
Tryptophan 0.176mg Wheat
Threonine 0.366mg Wheat
Isoleucine 0.533mg Wheat
Leucine 0.934mg Wheat
Lysine 0.303mg Wheat
Methionine 0.221mg Wheat
Phenylalanine 0.681mg Wheat
Valine 0.594mg Wheat
Histidine 0.322mg Wheat
Saturated Fat 0.454g 0.11g Chinese broccoli
Monounsaturated Fat 0.344g 0.05g Wheat
Polyunsaturated fat 0.978g 0.33g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Chinese broccoli
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
37%
Wheat
48%
Chinese broccoli
Minerals Daily Need Coverage Score
168%
Wheat
18%
Chinese broccoli

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0.84g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 5mg)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Saturated Fat?
Chinese broccoli
Chinese broccoli is lower in Saturated Fat (difference - 0.344g)
Which food is lower in glycemic index?
Chinese broccoli
Chinese broccoli is lower in glycemic index (difference - 18)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
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.

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.