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  6. Almond butter vs. Chinese cabbage

Almond butter vs. Chinese cabbage — In-Depth Nutrition Comparison

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Differences between Almond butter and Chinese cabbage

  • Almond butter has more Vitamin E , Copper, Manganese, Phosphorus, Vitamin B2, Magnesium, Fiber, and Iron, while Chinese cabbage has more Vitamin C, and Vitamin K.
  • Almond butter's daily need coverage for Vitamin E is 161% higher.
  • Chinese cabbage contains 44 times less Copper than Almond butter. Almond butter contains 0.934mg of Copper, while Chinese cabbage contains 0.021mg.

The food types used in this comparison are Nuts, almond butter, plain, without salt added and Cabbage, chinese (pak-choi), raw.

Infographic

Almond butter 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.
Almond butter
Almond butter
10
:
0
Chinese cabbage
Chinese cabbage
Contains more Calcium +230.5%
Contains more Iron +336.3%
Contains more Magnesium +1368.4%
Contains more Phosphorus +1273%
Contains more Potassium +196.8%
Contains less Sodium -89.2%
Contains more Zinc +1631.6%
Contains more Copper +4347.6%
Contains more Manganese +1240.3%
Contains more Selenium +380%
Almond butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 131% 200% 218% 66% 1% 90% 312% 278% 14%
Chinese cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Contains more Calcium +230.5%
Contains more Iron +336.3%
Contains more Magnesium +1368.4%
Contains more Phosphorus +1273%
Contains more Potassium +196.8%
Contains less Sodium -89.2%
Contains more Zinc +1631.6%
Contains more Copper +4347.6%
Contains more Manganese +1240.3%
Contains more Selenium +380%

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.
Almond butter
Almond butter
5
:
5
Chinese cabbage
Chinese cabbage
Contains more Vitamin E +26800%
Contains more Vitamin B2 +1241.4%
Contains more Vitamin B3 +531%
Contains more Vitamin B5 +261.4%
Contains more Vitamin A +446700%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +88.3%
Contains more Folate +24.5%
Contains more Vitamin K +∞%
Equal in Vitamin B1 - 0.04
Almond butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 485% 0% 0% 11% 217% 60% 20% 24% 40% 0% 0%
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%
Contains more Vitamin E +26800%
Contains more Vitamin B2 +1241.4%
Contains more Vitamin B3 +531%
Contains more Vitamin B5 +261.4%
Contains more Vitamin A +446700%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +88.3%
Contains more Folate +24.5%
Contains more Vitamin K +∞%
Equal in Vitamin B1 - 0.04

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond butter
Almond butter
4
:
1
Chinese cabbage
Chinese cabbage
Contains more Protein +1297.3%
Contains more Fats +27650%
Contains more Carbs +763.3%
Contains more Other +285%
Contains more Water +5712.2%
Almond butter
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Chinese cabbage
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more Protein +1297.3%
Contains more Fats +27650%
Contains more Carbs +763.3%
Contains more Other +285%
Contains more Water +5712.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond butter
Almond butter
2
:
1
Chinese cabbage
Chinese cabbage
Contains more Monounsaturated Fat +216200%
Contains more Polyunsaturated fat +14080.2%
Contains less Saturated Fat -99.3%
Almond butter
8% 65% 27%
Saturated Fat: 4.152 g
Monounsaturated Fat: 32.445 g
Polyunsaturated fat: 13.613 g
Chinese cabbage
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
Contains more Monounsaturated Fat +216200%
Contains more Polyunsaturated fat +14080.2%
Contains less Saturated Fat -99.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almond butter Chinese cabbage Opinion
Net carbs 8.52g 1.18g Almond butter
Protein 20.96g 1.5g Almond butter
Fats 55.5g 0.2g Almond butter
Carbs 18.82g 2.18g Almond butter
Calories 614kcal 13kcal Almond butter
Starch 0.08g Almond butter
Sugar 4.43g 1.18g Chinese cabbage
Fiber 10.3g 1g Almond butter
Calcium 347mg 105mg Almond butter
Iron 3.49mg 0.8mg Almond butter
Magnesium 279mg 19mg Almond butter
Phosphorus 508mg 37mg Almond butter
Potassium 748mg 252mg Almond butter
Sodium 7mg 65mg Almond butter
Zinc 3.29mg 0.19mg Almond butter
Copper 0.934mg 0.021mg Almond butter
Manganese 2.131mg 0.159mg Almond butter
Selenium 2.4µg 0.5µg Almond butter
Vitamin A 1IU 4468IU Chinese cabbage
Vitamin A RAE 0µg 223µg Chinese cabbage
Vitamin E 24.21mg 0.09mg Almond butter
Vitamin C 0mg 45mg Chinese cabbage
Vitamin B1 0.041mg 0.04mg Almond butter
Vitamin B2 0.939mg 0.07mg Almond butter
Vitamin B3 3.155mg 0.5mg Almond butter
Vitamin B5 0.318mg 0.088mg Almond butter
Vitamin B6 0.103mg 0.194mg Chinese cabbage
Folate 53µg 66µg Chinese cabbage
Vitamin K 0µg 45.5µg Chinese cabbage
Tryptophan 0.159mg 0.015mg Almond butter
Threonine 0.555mg 0.049mg Almond butter
Isoleucine 0.813mg 0.085mg Almond butter
Leucine 1.483mg 0.088mg Almond butter
Lysine 0.612mg 0.089mg Almond butter
Methionine 0.122mg 0.009mg Almond butter
Phenylalanine 1.149mg 0.044mg Almond butter
Valine 0.937mg 0.066mg Almond butter
Histidine 0.55mg 0.026mg Almond butter
Saturated Fat 4.152g 0.027g Chinese cabbage
Monounsaturated Fat 32.445g 0.015g Almond butter
Polyunsaturated fat 13.613g 0.096g Almond butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter Chinese cabbage
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
71%
Almond butter
56%
Chinese cabbage
Minerals Daily Need Coverage Score
141%
Almond butter
16%
Chinese cabbage

Comparison summary

Which food is lower in Sugar?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 3.25g)
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 4.125g)
Which food is cheaper?
Chinese cabbage
Chinese cabbage is cheaper (difference - $2.6)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 58mg)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Almond butter
Almond butter 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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.