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Chinese broccoli nutrition: calories, carbs, GI, protein, fiber, fats

Broccoli, chinese, cooked
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Chinese broccoli

Chinese broccoli
Glycemic index ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high. 32 (low)
Calories ⓘ Calories per 100-gram serving 22
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 1.31 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) 1 cup (88 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. -5.2 (alkaline)
TOP 16% Vitamin C ⓘHigher in Vitamin C content than 84% of foods
TOP 16% Vitamin A ⓘHigher in Vitamin A content than 84% of foods
TOP 22% Calcium ⓘHigher in Calcium content than 78% of foods
TOP 24% Folate ⓘHigher in Folate content than 76% of foods
TOP 24% Folate, food ⓘHigher in Folate, food content than 76% of foods

Chinese broccoli calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 22
Calories in 1 cup 19 88 g

Chinese broccoli Glycemic index (GI)

Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
32

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 30% 22% 13% 18% 24% 1% 11% 21% 35% 8% 14%
Calcium: 100 mg of 1,000 mg 10%
Iron: 0.56 mg of 8 mg 7%
Magnesium: 18 mg of 420 mg 4%
Phosphorus: 41 mg of 700 mg 6%
Potassium: 261 mg of 3,400 mg 8%
Sodium: 7 mg of 2,300 mg 0%
Zinc: 0.39 mg of 11 mg 4%
Copper: 0.061 mg of 1 mg 7%
Manganese: 0.264 mg of 2 mg 11%
Selenium: 1.3 µg of 55 µg 2%
Choline: 25.3 mg of 550 mg 5%

Mineral chart - relative view

Calcium
100 mg
TOP 22%
Potassium
261 mg
TOP 46%
Manganese
0.264 mg
TOP 47%
Magnesium
18 mg
TOP 66%
Choline
25.3 mg
TOP 73%
Copper
0.061 mg
TOP 75%
Iron
0.56 mg
TOP 75%
Zinc
0.39 mg
TOP 75%
Phosphorus
41 mg
TOP 80%
Selenium
1.3 µg
TOP 80%
Sodium
7 mg
TOP 87%

Vitamin coverage chart

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%
Vitamin A: 1638 IU of 5,000 IU 33%
Vitamin E : 0.48 mg of 15 mg 3%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 28.2 mg of 90 mg 31%
Vitamin B1: 0.095 mg of 1 mg 8%
Vitamin B2: 0.146 mg of 1 mg 11%
Vitamin B3: 0.437 mg of 16 mg 3%
Vitamin B5: 0.159 mg of 5 mg 3%
Vitamin B6: 0.07 mg of 1 mg 5%
Folate: 99 µg of 400 µg 25%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 84.8 µg of 120 µg 71%

Vitamin chart - relative view

Vitamin A
1638 IU
TOP 16%
Vitamin C
28.2 mg
TOP 16%
Folate
99 µg
TOP 24%
Vitamin K
84.8 µg
TOP 43%
Vitamin B1
0.095 mg
TOP 50%
Vitamin E
0.48 mg
TOP 58%
Vitamin B2
0.146 mg
TOP 58%
Vitamin B6
0.07 mg
TOP 73%
Vitamin B3
0.437 mg
TOP 80%
Vitamin B5
0.159 mg
TOP 84%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Macronutrients chart

2% 4% 92%
Protein:
Daily Value: 2%
1.14 g of 50 g
2%
Fats:
Daily Value: 1%
0.72 g of 65 g
1%
Carbs:
Daily Value: 1%
3.81 g of 300 g
1%
Water:
Daily Value: 5%
93.54 g of 2,000 g
5%
Other:
0.79 g

Fat type information

22% 10% 67%
Saturated Fat: 0.11 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.33 g

Fiber content ratio for Chinese broccoli

22% 66% 12%
Sugar: 0.84 g
Fiber: 2.5 g
Other: 0.47 g

All nutrients for Chinese broccoli per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 22kcal 1% 96% 2.1 times less than OrangeOrange
Protein 1.14g 3% 84% 2.5 times less than BroccoliBroccoli
Fats 0.72g 1% 77% 46.3 times less than Cheddar CheeseCheddar Cheese
Vitamin C 28.2mg 31% 16% 1.9 times less than LemonLemon
Net carbs 1.31g N/A 68% 41.4 times less than ChocolateChocolate
Carbs 3.81g 1% 63% 7.4 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 0.56mg 7% 75% 4.6 times less than BeefBeef
Calcium 100mg 10% 22% 1.3 times less than MilkMilk
Potassium 261mg 8% 46% 1.8 times more than CucumberCucumber
Magnesium 18mg 4% 66% 7.8 times less than AlmondAlmond
Sugar 0.84g N/A 67% 10.7 times less than Coca-ColaCoca-Cola
Fiber 2.5g 10% 31% Equal to OrangeOrange
Copper 0.06mg 7% 75% 2.3 times less than ShiitakeShiitake
Zinc 0.39mg 4% 75% 16.2 times less than BeefBeef
Phosphorus 41mg 6% 80% 4.4 times less than Chicken meatChicken meat
Sodium 7mg 0% 87% 70 times less than White BreadWhite Bread
Vitamin A 1638IU 33% 16% 10.2 times less than CarrotCarrot
Vitamin A RAE 82µg 9% 30%
Vitamin E 0.48mg 3% 58% 3 times less than KiwifruitKiwifruit
Selenium 1.3µg 2% 80%
Manganese 0.26mg 11% 47%
Vitamin B1 0.1mg 8% 50% 2.8 times less than Pea rawPea raw
Vitamin B2 0.15mg 11% 58% 1.1 times more than AvocadoAvocado
Vitamin B3 0.44mg 3% 80% 21.9 times less than Turkey meatTurkey meat
Vitamin B5 0.16mg 3% 84% 7.1 times less than Sunflower seedSunflower seed
Vitamin B6 0.07mg 5% 73% 1.7 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 84.8µg 71% 43% 1.2 times less than BroccoliBroccoli
Folate 99µg 25% 24% 1.6 times more than Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 0.11g 1% 81% 53.6 times less than BeefBeef
Monounsaturated Fat 0.05g N/A 84% 196 times less than AvocadoAvocado
Polyunsaturated fat 0.33g N/A 70% 143 times less than WalnutWalnut
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 22
% Daily Value*
2%
Total Fat 1g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 7mg
1%
Total Carbohydrate 4g
12%
Dietary Fiber 3g
Total Sugars g
Includes ? g Added Sugars
Protein 1g
Vitamin D 0mcg 0%

Calcium 100mg 10%

Iron 1mg 13%

Potassium 261mg 8%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Chinese broccoli nutrition infographic

Chinese broccoli nutrition infographic
Infographic link

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. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.