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  6. Wheat Bread vs. Chinese cabbage

Wheat Bread vs. Chinese cabbage — In-Depth Nutrition Comparison

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Differences between wheat Bread and Chinese cabbage

  • Wheat Bread has more selenium, manganese, iron, vitamin B3, vitamin B1, and vitamin B2, while Chinese cabbage has more vitamin A, vitamin C, and vitamin K.
  • Chinese cabbage's daily need coverage for vitamin A is 89% higher.
  • Chinese cabbage contains 67 times less selenium than wheat Bread. Wheat Bread contains 33.4µg of selenium, while Chinese cabbage contains 0.5µg.
  • The amount of sodium in Chinese cabbage is lower.
  • Chinese cabbage has a lower glycemic index. The glycemic index of Chinese cabbage is 32, while the glycemic index of wheat Bread is 60.

The food types used in this comparison are Bread, wheat, toasted and Cabbage, chinese (pak-choi), raw.

Infographic

Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
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 +210.5%
Contains more CalciumCalcium +57.1%
Contains more IronIron +411.3%
Contains more CopperCopper +842.9%
Contains more ZincZinc +673.7%
Contains more PhosphorusPhosphorus +408.1%
Contains more ManganeseManganese +766%
Contains more SeleniumSelenium +6580%
Contains more PotassiumPotassium +13%
Contains less SodiumSodium -89.2%

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
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 +166.7%
Contains more Vitamin B1Vitamin B1 +997.5%
Contains more Vitamin B2Vitamin B2 +445.7%
Contains more Vitamin B3Vitamin B3 +1150%
Contains more Vitamin B5Vitamin B5 +418.2%
Contains more FolateFolate +30.3%
Contains more CholineCholine +245.3%
Contains more Vitamin CVitamin C +22400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +26.8%
Contains more Vitamin KVitamin K +698.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Chinese cabbage DV% diff.
Selenium 33.4µg 0.5µg 60%
Manganese 1.377mg 0.159mg 53%
Vitamin C 0.2mg 45mg 50%
Iron 4.09mg 0.8mg 41%
Vitamin B3 6.25mg 0.5mg 36%
Vitamin B1 0.439mg 0.04mg 33%
Vitamin K 5.7µg 45.5µg 33%
Vitamin A 0µg 223µg 25%
Vitamin B2 0.382mg 0.07mg 24%
Protein 12.96g 1.5g 23%
Sodium 601mg 65mg 23%
Phosphorus 188mg 37mg 22%
Copper 0.198mg 0.021mg 20%
Carbs 55.77g 2.18g 18%
Calories 313kcal 13kcal 15%
Fiber 4.7g 1g 15%
Zinc 1.47mg 0.19mg 12%
Polyunsaturated fat 1.72g 0.096g 11%
Magnesium 59mg 19mg 10%
Vitamin B5 0.456mg 0.088mg 7%
Calcium 165mg 105mg 6%
Fats 4.27g 0.2g 6%
Folate 86µg 66µg 5%
Saturated fat 0.989g 0.027g 4%
Vitamin B6 0.153mg 0.194mg 3%
Choline 22.1mg 6.4mg 3%
Monounsaturated fat 1.019g 0.015g 3%
Potassium 223mg 252mg 1%
Vitamin E 0.24mg 0.09mg 1%
Net carbs 51.07g 1.18g N/A
Sugar 6.42g 1.18g N/A
Tryptophan 0.092mg 0.015mg 0%
Threonine 0.299mg 0.049mg 0%
Isoleucine 0.258mg 0.085mg 0%
Leucine 0.461mg 0.088mg 0%
Lysine 0.215mg 0.089mg 0%
Methionine 0.105mg 0.009mg 0%
Phenylalanine 0.315mg 0.044mg 0%
Valine 0.31mg 0.066mg 0%
Histidine 0.15mg 0.026mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 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 +764%
Contains more FatsFats +2035%
Contains more CarbsCarbs +2458.3%
Contains more OtherOther +246.3%
Contains more WaterWater +293.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 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 +6693.3%
Contains more Poly. FatPolyunsaturated fat +1691.7%
Contains less Sat. FatSaturated fat -97.3%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.