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  6. Whey vs. Chinese broccoli

Whey vs. Chinese broccoli — In-Depth Nutrition Comparison

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Summary of differences between whey and chinese broccoli

  • Whey has more vitamin B12; however, chinese broccoli is higher in vitamin K, vitamin A, vitamin C, folate, manganese, fiber, copper, iron, and calcium.
  • Chinese broccoli covers your daily need for vitamin K, 71% more than whey.
  • The glycemic index of whey is higher.

These are the specific foods used in this comparison Whey, sweet, fluid and Broccoli, chinese, cooked.

Infographic

Whey 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.
Whey
Whey
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
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 more PhosphorusPhosphorus +12.2%
Contains more SeleniumSelenium +46.2%
Contains more MagnesiumMagnesium +125%
Contains more CalciumCalcium +112.8%
Contains more PotassiumPotassium +62.1%
Contains more IronIron +833.3%
Contains more CopperCopper +1425%
Contains more ZincZinc +200%
Contains less SodiumSodium -87%
Contains more ManganeseManganese +26300%

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.
Whey
Whey
2
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
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 B5Vitamin B5 +140.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +28100%
Contains more Vitamin AVitamin A +2633.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +163.9%
Contains more Vitamin B3Vitamin B3 +490.5%
Contains more Vitamin B6Vitamin B6 +125.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +9800%
Contains more CholineCholine +58.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.146mg

All nutrients comparison - raw data values

Nutrient Whey Chinese broccoli DV% diff.
Vitamin K 0µg 84.8µg 71%
Vitamin C 0.1mg 28.2mg 31%
Folate 1µg 99µg 25%
Vitamin B12 0.28µg 0µg 12%
Manganese 0.001mg 0.264mg 11%
Fiber 0g 2.5g 10%
Vitamin A 3µg 82µg 9%
Iron 0.06mg 0.56mg 6%
Copper 0.004mg 0.061mg 6%
Vitamin B1 0.036mg 0.095mg 5%
Calcium 47mg 100mg 5%
Vitamin B5 0.383mg 0.159mg 4%
Potassium 161mg 261mg 3%
Vitamin E 0mg 0.48mg 3%
Vitamin B6 0.031mg 0.07mg 3%
Vitamin B3 0.074mg 0.437mg 2%
Choline 16mg 25.3mg 2%
Polyunsaturated fat 0.011g 0.33g 2%
Sodium 54mg 7mg 2%
Magnesium 8mg 18mg 2%
Zinc 0.13mg 0.39mg 2%
Saturated fat 0.23g 0.11g 1%
Selenium 1.9µg 1.3µg 1%
Protein 0.85g 1.14g 1%
Vitamin B2 0.158mg 0.146mg 1%
Phosphorus 46mg 41mg 1%
Cholesterol 2mg 0mg 1%
Fats 0.36g 0.72g 1%
Calories 27kcal 22kcal 0%
Carbs 5.14g 3.81g 0%
Net carbs 5.14g 1.31g N/A
Sugar 5.14g 0.84g N/A
Monounsaturated fat 0.1g 0.05g 0%
Tryptophan 0.013mg 0%
Threonine 0.054mg 0%
Isoleucine 0.047mg 0%
Leucine 0.078mg 0%
Lysine 0.068mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.027mg 0%
Valine 0.046mg 0%
Histidine 0.016mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whey
Whey
1
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 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 CarbsCarbs +34.9%
Contains more ProteinProtein +34.1%
Contains more FatsFats +100%
Contains more OtherOther +49.1%
~equal in Water ~93.54g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 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 +100%
Contains less Sat. FatSaturated fat -52.2%
Contains more Poly. FatPolyunsaturated fat +2900%

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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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.