Compare up to five recipes and foods side by side, nutrient by nutrient. Recipes show their amounts; foods show their nutrient score (their amounts are in the GapPlate app).
| Nutrient | Gai lan with garlic (Chinese broccoli) recipe1 serving = 150 gRemove |
|---|---|
| Nutrient score | 67 Very good |
| Calories | 131 kcal |
| Protein | 3.81 g |
| Water | 125 mL |
| Sodium | 522 mg |
| Total Carbohydrates | 12.9 g |
| Total Fat | 7.81 g |
| Sugar | 1.79 g |
| Added Sugar | 0.52 g |
| Iron | 3.7 mg |
| Trans Fat | 0 g |
| Calcium | 248 mg |
| Fiber | 4.81 g |
| Magnesium | 74.8 mg |
| Potassium | 757 mg |
| Vitamin B12 | 0 mcg |
| Vitamin D | 0 mcg |
| Saturated Fat | 1.2 g |
| Vitamin C | 196 mg |
| Cholesterol | 0 mg |
| Folate (B9) | 195 mcg |
| Iodine | 3.4 mcg |
| Monounsaturated Fat | 2.57 g |
| Niacin (B3) | 1.29 mg |
| Omega-3 Fatty Acids | 0.27 g |
| Phosphorus | 113 mg |
| Polyunsaturated Fat | 3.96 g |
| Soluble Fiber | 1.4 g |
| Vitamin A | 440 mcg RAE |
| Zinc | 1.07 mg |
| Chloride | 553 mg |
| Choline | 37.7 mg |
| Insoluble Fiber | 5.23 g |
| Omega-6 Fatty Acids | 3.7 g |
| Selenium | 4.04 mcg |
| Thiamin (B1) | 0.13 mg |
| Vitamin B6 | 0.36 mg |
| Riboflavin (B2) | 0.22 mg |
| Copper | 0.16 mg |
| Pantothenic Acid (B5) | 0.52 mg |
| Vitamin E | 2.12 mg |
| Vitamin K | 465 mcg |
| Biotin (B7) | 0.09 mcg |
| Fluoride | 0.079 mg |
| Manganese | 0.74 mg |
| Molybdenum | 4.54 mcg |
| Chromium | 1.3 mcg |
| DHA (Docosahexaenoic Acid) | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg |
| Leucine | 324 mg |
| Lysine | 232 mg |
| Polyphenols | 279 mg |
| ALA (Alpha-Linolenic Acid) | 0.16 g |
| Beta-Carotene | 4,627 mcg |
| Isoleucine | 171 mg |
| Methionine | 51 mg |
| Oxalates | 102 mg |
| Threonine | 165 mg |
| Tryptophan | 51.5 mg |
| Valine | 204 mg |
| Flavonoids | 110 mg |
| Histidine | 110 mg |
| Lutein / Zeaxanthin | 5.67 mg |
| Lycopene | 0 mg |
| Phenylalanine | 199 mg |
| Arachidonic Acid | 0 mg |
| Medium-Chain Triglycerides | 0 g |
| Omega-9 Fatty Acids | 1.93 g |
| Purines | 84 mg |
| MSG (Monosodium Glutamate) | 93.5 mg |
The largest amount in each row is in bold. ~12+ means at least 12: an ingredient has no value yet for that nutrient. Worked out from the ingredients with the GapPlate food library; estimates, not medical advice.
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