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  6. Chinese cabbage vs. Seaweed

Chinese cabbage vs. Seaweed — In-Depth Nutrition Comparison

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Differences between Chinese cabbage and Seaweed

  • Chinese cabbage has more Vitamin C, Vitamin A RAE, and Vitamin B6, while Seaweed has more Folate, Iron, Magnesium, Vitamin K, Copper, Vitamin B5, and Zinc.
  • Chinese cabbage's daily need coverage for Vitamin C is 47% higher.
  • Seaweed contains 97 times less Vitamin B6 than Chinese cabbage. Chinese cabbage contains 0.194mg of Vitamin B6, while Seaweed contains 0.002mg.

The food types used in this comparison are Cabbage, chinese (pak-choi), raw and Seaweed, kelp, raw.

Infographic

Chinese cabbage vs Seaweed infographic
Infographic link

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.
Chinese cabbage
Chinese cabbage
2
:
8
Seaweed
Seaweed
Contains more Potassium +183.1%
Contains less Sodium -72.1%
Contains more Calcium +60%
Contains more Iron +256.3%
Contains more Magnesium +536.8%
Contains more Phosphorus +13.5%
Contains more Zinc +547.4%
Contains more Copper +519%
Contains more Manganese +25.8%
Contains more Selenium +40%
Chinese cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Contains more Potassium +183.1%
Contains less Sodium -72.1%
Contains more Calcium +60%
Contains more Iron +256.3%
Contains more Magnesium +536.8%
Contains more Phosphorus +13.5%
Contains more Zinc +547.4%
Contains more Copper +519%
Contains more Manganese +25.8%
Contains more Selenium +40%

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.
Chinese cabbage
Chinese cabbage
4
:
6
Seaweed
Seaweed
Contains more Vitamin A +3751.7%
Contains more Vitamin C +1400%
Contains more Vitamin B6 +9600%
Contains more Vitamin E +866.7%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +114.3%
Contains more Vitamin B5 +629.5%
Contains more Folate +172.7%
Contains more Vitamin K +45.1%
Equal in Vitamin B3 - 0.47
Chinese cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 269% 2% 0% 150% 10% 17% 10% 6% 45% 50% 0% 114%
Seaweed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
Contains more Vitamin A +3751.7%
Contains more Vitamin C +1400%
Contains more Vitamin B6 +9600%
Contains more Vitamin E +866.7%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +114.3%
Contains more Vitamin B5 +629.5%
Contains more Folate +172.7%
Contains more Vitamin K +45.1%
Equal in Vitamin B3 - 0.47

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chinese cabbage
Chinese cabbage
1
:
4
Seaweed
Seaweed
Contains more Water +16.8%
Contains more Protein +12%
Contains more Fats +180%
Contains more Carbs +339%
Contains more Other +726.3%
Chinese cabbage
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Seaweed
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more Water +16.8%
Contains more Protein +12%
Contains more Fats +180%
Contains more Carbs +339%
Contains more Other +726.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chinese cabbage
Chinese cabbage
2
:
1
Seaweed
Seaweed
Contains less Saturated Fat -89.1%
Contains more Polyunsaturated fat +104.3%
Contains more Monounsaturated Fat +553.3%
Chinese cabbage
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Contains less Saturated Fat -89.1%
Contains more Polyunsaturated fat +104.3%
Contains more Monounsaturated Fat +553.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chinese cabbage Seaweed
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chinese cabbage Seaweed Opinion
Net carbs 1.18g 8.27g Seaweed
Protein 1.5g 1.68g Seaweed
Fats 0.2g 0.56g Seaweed
Carbs 2.18g 9.57g Seaweed
Calories 13kcal 43kcal Seaweed
Sugar 1.18g 0.6g Seaweed
Fiber 1g 1.3g Seaweed
Calcium 105mg 168mg Seaweed
Iron 0.8mg 2.85mg Seaweed
Magnesium 19mg 121mg Seaweed
Phosphorus 37mg 42mg Seaweed
Potassium 252mg 89mg Chinese cabbage
Sodium 65mg 233mg Chinese cabbage
Zinc 0.19mg 1.23mg Seaweed
Copper 0.021mg 0.13mg Seaweed
Manganese 0.159mg 0.2mg Seaweed
Selenium 0.5µg 0.7µg Seaweed
Vitamin A 4468IU 116IU Chinese cabbage
Vitamin A RAE 223µg 6µg Chinese cabbage
Vitamin E 0.09mg 0.87mg Seaweed
Vitamin C 45mg 3mg Chinese cabbage
Vitamin B1 0.04mg 0.05mg Seaweed
Vitamin B2 0.07mg 0.15mg Seaweed
Vitamin B3 0.5mg 0.47mg Chinese cabbage
Vitamin B5 0.088mg 0.642mg Seaweed
Vitamin B6 0.194mg 0.002mg Chinese cabbage
Folate 66µg 180µg Seaweed
Vitamin K 45.5µg 66µg Seaweed
Tryptophan 0.015mg 0.048mg Seaweed
Threonine 0.049mg 0.055mg Seaweed
Isoleucine 0.085mg 0.076mg Chinese cabbage
Leucine 0.088mg 0.083mg Chinese cabbage
Lysine 0.089mg 0.082mg Chinese cabbage
Methionine 0.009mg 0.025mg Seaweed
Phenylalanine 0.044mg 0.043mg Chinese cabbage
Valine 0.066mg 0.072mg Seaweed
Histidine 0.026mg 0.024mg Chinese cabbage
Saturated Fat 0.027g 0.247g Chinese cabbage
Omega-3 - EPA 0g 0.004g Seaweed
Monounsaturated Fat 0.015g 0.098g Seaweed
Polyunsaturated fat 0.096g 0.047g Chinese cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese cabbage Seaweed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
56%
Chinese cabbage
36%
Seaweed
Minerals Daily Need Coverage Score
16%
Chinese cabbage
41%
Seaweed

Comparison summary

Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 0.58g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 32)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $0.4)
Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food contains less Sodium?
Chinese cabbage
Chinese cabbage contains less Sodium (difference - 168mg)
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.22g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/nutrients
  2. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.