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, and magnesium, yet chinese broccoli is higher in vitamin A and 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.
- The glycemic index of chinese broccoli is lower.
Food varieties used in this article are Wheat, durum 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 | +700% |
| Contains more PotassiumPotassium | +65.1% |
| Contains more IronIron | +528.6% |
| Contains more CopperCopper | +806.6% |
| Contains more ZincZinc | +966.7% |
| Contains more PhosphorusPhosphorus | +1139% |
| Contains less SodiumSodium | -71.4% |
| Contains more ManganeseManganese | +1040.9% |
| Contains more SeleniumSelenium | +6776.9% |
| Contains more CalciumCalcium | +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.
| Contains more Vitamin B1Vitamin B1 | +341.1% |
| Contains more Vitamin B3Vitamin B3 | +1441.9% |
| Contains more Vitamin B5Vitamin B5 | +488.1% |
| Contains more Vitamin B6Vitamin B6 | +498.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +20.7% |
| Contains more FolateFolate | +130.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 89.4µg | 1.3µg | 160% |
| Manganese | 3.012mg | 0.264mg | 119% |
| Vitamin K | 84.8µg | 71% | |
| Phosphorus | 508mg | 41mg | 67% |
| Copper | 0.553mg | 0.061mg | 55% |
| Vitamin B3 | 6.738mg | 0.437mg | 39% |
| Iron | 3.52mg | 0.56mg | 37% |
| Zinc | 4.16mg | 0.39mg | 34% |
| Vitamin C | 0mg | 28.2mg | 31% |
| Magnesium | 144mg | 18mg | 30% |
| Vitamin B1 | 0.419mg | 0.095mg | 27% |
| Vitamin B6 | 0.419mg | 0.07mg | 27% |
| Protein | 13.68g | 1.14g | 25% |
| Carbs | 71.13g | 3.81g | 22% |
| Vitamin B5 | 0.935mg | 0.159mg | 16% |
| Calories | 339kcal | 22kcal | 16% |
| Folate | 43µg | 99µg | 14% |
| Fiber | 2.5g | 10% | |
| Vitamin A | 0µg | 82µg | 9% |
| Calcium | 34mg | 100mg | 7% |
| Choline | 25.3mg | 5% | |
| Potassium | 431mg | 261mg | 5% |
| Polyunsaturated fat | 0.978g | 0.33g | 4% |
| Fats | 2.47g | 0.72g | 3% |
| Vitamin E | 0.48mg | 3% | |
| Saturated fat | 0.454g | 0.11g | 2% |
| Vitamin B2 | 0.121mg | 0.146mg | 2% |
| Monounsaturated fat | 0.344g | 0.05g | 1% |
| Net carbs | 71.13g | 1.31g | N/A |
| Sugar | 0.84g | N/A | |
| Sodium | 2mg | 7mg | 0% |
| Tryptophan | 0.176mg | 0% | |
| Threonine | 0.366mg | 0% | |
| Isoleucine | 0.533mg | 0% | |
| Leucine | 0.934mg | 0% | |
| Lysine | 0.303mg | 0% | |
| Methionine | 0.221mg | 0% | |
| Phenylalanine | 0.681mg | 0% | |
| Valine | 0.594mg | 0% | |
| Histidine | 0.322mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.68 g
Fats:
2.47 g
Carbs:
71.13 g
Water:
10.94 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 | +1100% |
| Contains more FatsFats | +243.1% |
| Contains more CarbsCarbs | +1766.9% |
| Contains more OtherOther | +125.3% |
| Contains more WaterWater | +755% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.454 g
Monounsaturated fat:
Mono. Fat
0.344 g
Polyunsaturated fat:
Poly. Fat
0.978 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 | +588% |
| Contains more Poly. FatPolyunsaturated fat | +196.4% |
| Contains less Sat. FatSaturated fat | -75.8% |