White bread vs. Chinese broccoli — In-Depth Nutrition Comparison
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How are white bread and chinese broccoli different?
- White bread has more iron, selenium, vitamin B1, vitamin B3, manganese, and phosphorus; however, chinese broccoli is richer in vitamin K, vitamin A, and vitamin C.
- Chinese broccoli covers your daily need for vitamin K, 71% more than white bread.
- White bread has 70 times more sodium than chinese broccoli. White bread has 490mg of sodium, while chinese broccoli has 7mg.
- White bread has a higher glycemic index. The glycemic index of white bread is 73, while the glycemic index of chinese broccoli is 32.
Bread, white, commercially prepared (includes soft bread crumbs) and Broccoli, chinese, cooked types were used in this article.
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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 | +27.8% |
| Contains more CalciumCalcium | +44% |
| Contains more IronIron | +544.6% |
| Contains more CopperCopper | +65.6% |
| Contains more ZincZinc | +89.7% |
| Contains more PhosphorusPhosphorus | +139% |
| Contains more ManganeseManganese | +103% |
| Contains more SeleniumSelenium | +1592.3% |
| Contains more PotassiumPotassium | +107.1% |
| Contains less SodiumSodium | -98.6% |
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 | +461.1% |
| Contains more Vitamin B2Vitamin B2 | +66.4% |
| Contains more Vitamin B3Vitamin B3 | +993.8% |
| Contains more Vitamin B5Vitamin B5 | +237.1% |
| Contains more Vitamin B6Vitamin B6 | +24.3% |
| Contains more FolateFolate | +12.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +118.2% |
| Contains more Vitamin KVitamin K | +42300% |
| Contains more CholineCholine | +73.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0.2µg | 84.8µg | 71% |
| Selenium | 22µg | 1.3µg | 38% |
| Iron | 3.61mg | 0.56mg | 38% |
| Vitamin B1 | 0.533mg | 0.095mg | 37% |
| Vitamin C | 0mg | 28.2mg | 31% |
| Vitamin B3 | 4.78mg | 0.437mg | 27% |
| Sodium | 490mg | 7mg | 21% |
| Starch | 37.17g | 15% | |
| Carbs | 49.42g | 3.81g | 15% |
| Protein | 8.85g | 1.14g | 15% |
| Manganese | 0.536mg | 0.264mg | 12% |
| Calories | 266kcal | 22kcal | 12% |
| Vitamin A | 0µg | 82µg | 9% |
| Polyunsaturated fat | 1.602g | 0.33g | 8% |
| Vitamin B5 | 0.536mg | 0.159mg | 8% |
| Phosphorus | 98mg | 41mg | 8% |
| Vitamin B2 | 0.243mg | 0.146mg | 7% |
| Calcium | 144mg | 100mg | 4% |
| Potassium | 126mg | 261mg | 4% |
| Copper | 0.101mg | 0.061mg | 4% |
| Fats | 3.33g | 0.72g | 4% |
| Zinc | 0.74mg | 0.39mg | 3% |
| Fructose | 2.43g | 3% | |
| Saturated fat | 0.698g | 0.11g | 3% |
| Folate | 111µg | 99µg | 3% |
| Choline | 14.6mg | 25.3mg | 2% |
| Vitamin E | 0.22mg | 0.48mg | 2% |
| Vitamin B6 | 0.087mg | 0.07mg | 1% |
| Fiber | 2.7g | 2.5g | 1% |
| Monounsaturated fat | 0.599g | 0.05g | 1% |
| Magnesium | 23mg | 18mg | 1% |
| Net carbs | 46.72g | 1.31g | N/A |
| Sugar | 5.67g | 0.84g | N/A |
| Trans fat | 0.027g | 0g | N/A |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - ALA | 0.166g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
Protein:
1.14 g
Fats:
0.72 g
Carbs:
3.81 g
Water:
93.54 g
Other:
0.79 g
| Contains more ProteinProtein | +676.3% |
| Contains more FatsFats | +362.5% |
| Contains more CarbsCarbs | +1197.1% |
| Contains more OtherOther | +150.6% |
| Contains more WaterWater | +156.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 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 | +1098% |
| Contains more Poly. FatPolyunsaturated fat | +385.5% |
| Contains less Sat. FatSaturated fat | -84.2% |
