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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

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%

Comparison summary table

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

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread 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
36%
Wheat Bread
37%
Chinese cabbage
Minerals Daily Need Coverage Score
89%
Wheat Bread
16%
Chinese cabbage

Comparison summary

Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $0.1)
Which food is lower in Sugar?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 5.24g)
Which food contains less Sodium?
Chinese cabbage
Chinese cabbage contains less Sodium (difference - 536mg)
Which food is lower in Saturated fat?
Chinese cabbage
Chinese cabbage is lower in Saturated fat (difference - 0.962g)
Which food is lower in glycemic index?
Chinese cabbage
Chinese cabbage is lower in glycemic index (difference - 28)
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. 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.