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  6. Arborio rice vs. Chinese cabbage

Arborio rice vs. Chinese cabbage — In-Depth Nutrition Comparison

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How are arborio rice and Chinese cabbage different?

  • Arborio rice is higher in selenium, vitamin B1, manganese, iron, and vitamin B3; however, Chinese cabbage is richer in vitamin A, vitamin C, calcium, vitamin B6, and potassium.
  • Daily need coverage for vitamin A for Chinese cabbage is 89% higher.
  • Arborio rice contains 15 times more selenium than Chinese cabbage. While arborio rice contains 7.5µg of selenium, Chinese cabbage contains only 0.5µg.
  • Chinese cabbage has a lower glycemic index (32) than arborio rice (69).

Rice, white, short-grain, enriched, cooked and Cabbage, chinese (pak-choi), raw are the varieties used in this article.

Infographic

Arborio rice 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
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 IronIron +82.5%
Contains more CopperCopper +242.9%
Contains more ZincZinc +110.5%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +124.5%
Contains more SeleniumSelenium +1400%
Contains more MagnesiumMagnesium +137.5%
Contains more CalciumCalcium +10400%
Contains more PotassiumPotassium +869.2%
Contains more PhosphorusPhosphorus +12.1%

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.
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% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
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 B1Vitamin B1 +310%
Contains more Vitamin B3Vitamin B3 +198.6%
Contains more Vitamin B5Vitamin B5 +351.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +337.5%
Contains more Vitamin B6Vitamin B6 +228.8%
Contains more FolateFolate +11.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arborio rice Chinese cabbage DV% diff.
Vitamin C 0mg 45mg 50%
Vitamin K 45.5µg 38%
Vitamin A 0µg 223µg 25%
Selenium 7.5µg 0.5µg 13%
Vitamin B1 0.164mg 0.04mg 10%
Vitamin B6 0.059mg 0.194mg 10%
Calcium 1mg 105mg 10%
Carbs 28.73g 2.18g 9%
Manganese 0.357mg 0.159mg 9%
Iron 1.46mg 0.8mg 8%
Potassium 26mg 252mg 7%
Vitamin B5 0.397mg 0.088mg 6%
Vitamin B3 1.493mg 0.5mg 6%
Calories 130kcal 13kcal 6%
Copper 0.072mg 0.021mg 6%
Fiber 1g 4%
Vitamin B2 0.016mg 0.07mg 4%
Magnesium 8mg 19mg 3%
Sodium 0mg 65mg 3%
Zinc 0.4mg 0.19mg 2%
Protein 2.36g 1.5g 2%
Folate 59µg 66µg 2%
Phosphorus 33mg 37mg 1%
Choline 6.4mg 1%
Vitamin E 0.09mg 1%
Fats 0.19g 0.2g 0%
Net carbs 28.73g 1.18g N/A
Sugar 1.18g N/A
Saturated fat 0.051g 0.027g 0%
Monounsaturated fat 0.058g 0.015g 0%
Polyunsaturated fat 0.05g 0.096g 0%
Tryptophan 0.027mg 0.015mg 0%
Threonine 0.084mg 0.049mg 0%
Isoleucine 0.102mg 0.085mg 0%
Leucine 0.195mg 0.088mg 0%
Lysine 0.085mg 0.089mg 0%
Methionine 0.056mg 0.009mg 0%
Phenylalanine 0.126mg 0.044mg 0%
Valine 0.144mg 0.066mg 0%
Histidine 0.056mg 0.026mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 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 +57.3%
Contains more CarbsCarbs +1217.9%
Contains more WaterWater +39.1%
Contains more OtherOther +321.1%
~equal in Fats ~0.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 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 +286.7%
Contains less Sat. FatSaturated fat -47.1%
Contains more Poly. FatPolyunsaturated fat +92%

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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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.