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Chinese broccoli nutrition, glycemic index, calories, and serving size

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)
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)
Calories
22
84% Vitamin C
84% Vitamin A
78% Calcium
76% Folate, food
76% Folate
Explanation: The given food contains more Vitamin C than 84% of foods. Note that this food itself is richer in Vitamin C than it is in any other nutrient. Similarly, it is relatively rich in Vitamin A, Calcium, Folate, food, and Folate.

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

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Macronutrients chart

2% 4% 94%
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

NEW 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
details
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
details
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
details
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
details
Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
details
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
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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 67%
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%

Fat type information

0.11% 0.05% 0.33%
Saturated Fat: 0.11 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.33 g

Fiber content ratio for Chinese broccoli

0.84% 2.5% 0.47%
Sugar: 0.84 g
Fiber: 2.5 g
Other: 0.47 g

All nutrients for Chinese broccoli per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 3% 84% 1.14g 2.5 times less than Broccoli
Fats 1% 77% 0.72g 46.3 times less than Cheese
Carbs 1% 63% 3.81g 7.4 times less than Rice
Calories 1% 96% 22kcal 2.1 times less than Orange
Sugar 0% 67% 0.84g 10.7 times less than Coca-Cola
Fiber 10% 31% 2.5g Equal to Orange
Calcium 10% 22% 100mg 1.3 times less than Milk
Iron 7% 75% 0.56mg 4.6 times less than Beef
Magnesium 4% 67% 18mg 7.8 times less than Almond
Phosphorus 6% 80% 41mg 4.4 times less than Chicken meat
Potassium 8% 46% 261mg 1.8 times more than Cucumber
Sodium 0% 87% 7mg 70 times less than White Bread
Zinc 4% 75% 0.39mg 16.2 times less than Beef
Copper 7% 75% 0.06mg 2.3 times less than Shiitake
Vitamin E 3% 58% 0.48mg 3 times less than Kiwifruit
Vitamin D 0% 100% 0µg N/A
Vitamin C 31% 16% 28.2mg 1.9 times less than Lemon
Vitamin B1 8% 50% 0.1mg 2.8 times less than Pea
Vitamin B2 11% 58% 0.15mg 1.1 times more than Avocado
Vitamin B3 3% 80% 0.44mg 21.9 times less than Turkey meat
Vitamin B5 3% 84% 0.16mg 7.1 times less than Sunflower seed
Vitamin B6 5% 73% 0.07mg 1.7 times less than Oat
Folate 25% 24% 99µg 1.6 times more than Brussels sprout
Vitamin B12 0% 100% 0µg N/A
Vitamin K 71% 43% 84.8µg 1.2 times less than Broccoli
Cholesterol 0% 100% 0mg N/A
Trans Fat 0% 100% 0g N/A
Saturated Fat 1% 81% 0.11g 53.6 times less than Beef
Monounsaturated Fat 0% 84% 0.05g 196 times less than Avocado
Polyunsaturated fat 0% 70% 0.33g 143 times less than Walnut

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. 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.
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