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  6. Chinese broccoli vs. Cauliflower

Chinese broccoli vs. Cauliflower — In-Depth Nutrition Comparison

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The main differences between chinese broccoli and cauliflower

  • Chinese broccoli is richer in vitamin K, folate, vitamin A, calcium, and vitamin B2, yet cauliflower is richer in vitamin C, vitamin B5, and vitamin B6.
  • Daily need coverage for vitamin K for chinese broccoli is 58% higher.

Food types used in this article are Broccoli, chinese, cooked and Cauliflower, raw.

Infographic

Chinese broccoli vs Cauliflower infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +354.5%
Contains more IronIron +33.3%
Contains more CopperCopper +56.4%
Contains more ZincZinc +44.4%
Contains less SodiumSodium -76.7%
Contains more ManganeseManganese +70.3%
Contains more SeleniumSelenium +116.7%
Contains more PotassiumPotassium +14.6%
~equal in Phosphorus ~44mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 94% 0% 27% 9.6% 24% 34% 8.2% 9.5% 16% 0% 212% 74%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 161% 0% 0% 1.6% 13% 14% 9.5% 40% 42% 0% 39% 43%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B1Vitamin B1 +90%
Contains more Vitamin B2Vitamin B2 +143.3%
Contains more Vitamin KVitamin K +447.1%
Contains more FolateFolate +73.7%
Contains more Vitamin CVitamin C +70.9%
Contains more Vitamin B3Vitamin B3 +16%
Contains more Vitamin B5Vitamin B5 +319.5%
Contains more Vitamin B6Vitamin B6 +162.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese broccoli Cauliflower DV% diff.
Vitamin K 84.8µg 15.5µg 58%
Vitamin C 28.2mg 48.2mg 22%
Folate 99µg 57µg 11%
Vitamin B5 0.159mg 0.667mg 10%
Vitamin A 82µg 0µg 9%
Vitamin B6 0.07mg 0.184mg 9%
Calcium 100mg 22mg 8%
Vitamin B2 0.146mg 0.06mg 7%
Manganese 0.264mg 0.155mg 5%
Vitamin B1 0.095mg 0.05mg 4%
Vitamin E 0.48mg 0.08mg 3%
Choline 25.3mg 44.3mg 3%
Protein 1.14g 1.92g 2%
Iron 0.56mg 0.42mg 2%
Fiber 2.5g 2g 2%
Copper 0.061mg 0.039mg 2%
Polyunsaturated fat 0.33g 0.031g 2%
Fats 0.72g 0.28g 1%
Magnesium 18mg 15mg 1%
Potassium 261mg 299mg 1%
Zinc 0.39mg 0.27mg 1%
Sodium 7mg 30mg 1%
Selenium 1.3µg 0.6µg 1%
Fructose 0.97g 1%
Omega-3 (ALA) 0.015g 1%
Calories 22kcal 25kcal 0%
Protein per 100 calories 5.2g 7.7g N/A
Calories per 10 g protein 193kcal 130kcal N/A
Weight per 100 calories 455g 400g N/A
Net carbs 1.31g 2.97g N/A
Carbs 3.81g 4.97g 0%
Sugar 0.84g 1.91g N/A
Phosphorus 41mg 44mg 0%
Vitamin B3 0.437mg 0.507mg 0%
Saturated fat 0.11g 0.13g 0%
Monounsaturated fat 0.05g 0.034g 0%
Tryptophan 0.02mg 0%
Threonine 0.076mg 0%
Isoleucine 0.071mg 0%
Leucine 0.106mg 0%
Lysine 0.217mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.065mg 0%
Valine 0.125mg 0%
Histidine 0.056mg 0%
Omega-6 (Linoleic acid) 0.013g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more FatsFats +157.1%
Contains more ProteinProtein +68.4%
Contains more CarbsCarbs +30.4%
~equal in Water ~92.07g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains less Sat. FatSaturated fat -15.4%
Contains more Mono. FatMonounsaturated fat +47.1%
Contains more Poly. FatPolyunsaturated fat +964.5%

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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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/nutrients
  2. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.