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Agar vs. Chinese cabbage — In-Depth Nutrition Comparison

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How are agar and Chinese cabbage different?

  • Agar is higher in iron, manganese, magnesium, folate, copper, vitamin B5, calcium, zinc, and vitamin E; however, Chinese cabbage is richer in vitamin C.
  • Daily need coverage for iron for agar is 258% higher.
  • Agar contains 56 times more vitamin E than Chinese cabbage. While agar contains 5mg of vitamin E, Chinese cabbage contains only 0.09mg.

Seaweed, agar, dried and Cabbage, chinese (pak-choi), raw are the varieties used in this article.

Infographic

Agar vs Chinese cabbage 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.
Agar
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 550% 188% 99% 803% 203% 158% 22% 13% 561% 40%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more MagnesiumMagnesium +3952.6%
Contains more CalciumCalcium +495.2%
Contains more PotassiumPotassium +346.4%
Contains more IronIron +2575%
Contains more CopperCopper +2804.8%
Contains more ZincZinc +2952.6%
Contains more PhosphorusPhosphorus +40.5%
Contains more ManganeseManganese +2604.4%
Contains more SeleniumSelenium +1380%
Contains less SodiumSodium -36.3%

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.
Agar
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 100% 0% 2.5% 51% 3.8% 181% 70% 0% 61% 435% 35%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin EVitamin E +5455.6%
Contains more Vitamin B2Vitamin B2 +217.1%
Contains more Vitamin B5Vitamin B5 +3329.5%
Contains more Vitamin B6Vitamin B6 +56.2%
Contains more FolateFolate +778.8%
Contains more CholineCholine +889.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B3Vitamin B3 +147.5%
Contains more Vitamin KVitamin K +86.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Agar
4
6% 81% 9% 4%
Protein: 6.21 g
Fats: 0.3 g
Carbs: 80.88 g
Water: 8.68 g
Other: 3.93 g
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more ProteinProtein +314%
Contains more FatsFats +50%
Contains more CarbsCarbs +3610.1%
Contains more OtherOther +391.3%
Contains more WaterWater +998.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Agar
2
32% 14% 54%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.102 g
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains more Mono. FatMonounsaturated fat +80%
Contains less Sat. FatSaturated fat -55.7%
~equal in Polyunsaturated fat ~0.096g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Agar Chinese cabbage DV% diff.
Iron 21.4mg 0.8mg 258%
Manganese 4.3mg 0.159mg 180%
Magnesium 770mg 19mg 179%
Folate 580µg 66µg 129%
Copper 0.61mg 0.021mg 65%
Vitamin B5 3.018mg 0.088mg 59%
Calcium 625mg 105mg 52%
Zinc 5.8mg 0.19mg 51%
Vitamin C 0mg 45mg 50%
Vitamin E 5mg 0.09mg 33%
Fiber 7.7g 1g 27%
Carbs 80.88g 2.18g 26%
Potassium 1125mg 252mg 26%
Vitamin A 0µg 223µg 25%
Vitamin K 24.4µg 45.5µg 18%
Calories 306kcal 13kcal 15%
Selenium 7.4µg 0.5µg 13%
Vitamin B2 0.222mg 0.07mg 12%
Choline 63.3mg 6.4mg 10%
Protein 6.21g 1.5g 9%
Vitamin B6 0.303mg 0.194mg 8%
Vitamin B1 0.01mg 0.04mg 3%
Vitamin B3 0.202mg 0.5mg 2%
Sodium 102mg 65mg 2%
Phosphorus 52mg 37mg 2%
Fats 0.3g 0.2g 0%
Net carbs 73.18g 1.18g N/A
Sugar 2.97g 1.18g N/A
Saturated fat 0.061g 0.027g 0%
Monounsaturated fat 0.027g 0.015g 0%
Polyunsaturated fat 0.102g 0.096g 0%
Tryptophan 0.015mg 0%
Threonine 0.049mg 0%
Isoleucine 0.085mg 0%
Leucine 0.088mg 0%
Lysine 0.089mg 0%
Methionine 0.009mg 0%
Phenylalanine 0.044mg 0%
Valine 0.066mg 0%
Histidine 0.026mg 0%
Omega-3 - EPA 0.087g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Agar Chinese cabbage
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
72%
Agar
37%
Chinese cabbage
Minerals Daily Need Coverage Score
264%
Agar
16%
Chinese cabbage

Comparison summary

Which food is lower in Sugar?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 1.79g)
Which food contains less Sodium?
Chinese cabbage
Chinese cabbage contains less Sodium (difference - 37mg)
Which food is lower in Saturated fat?
Chinese cabbage
Chinese cabbage is lower in Saturated fat (difference - 0.034g)
Which food is lower in glycemic index?
Agar
Agar is lower in glycemic index (difference - 32)
Which food is cheaper?
Agar
Agar is cheaper (difference - $0.4)
Which food is richer in minerals?
Agar
Agar is relatively richer in minerals
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. Agar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170090/nutrients
  2. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.