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  6. Chinese cabbage vs. Arborio rice

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

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How are Chinese cabbage and arborio rice different?

  • Chinese cabbage is higher in vitamin A, vitamin C, calcium, vitamin B6, and potassium; however, arborio rice is richer in selenium, vitamin B1, manganese, iron, and vitamin B3.
  • Daily need coverage for vitamin A for Chinese cabbage is 89% higher.
  • Chinese cabbage has a lower glycemic index (32) than arborio rice (69).

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

Infographic

Chinese cabbage vs Arborio rice 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 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
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%
Contains more MagnesiumMagnesium +137.5%
Contains more CalciumCalcium +10400%
Contains more PotassiumPotassium +869.2%
Contains more PhosphorusPhosphorus +12.1%
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%

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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +337.5%
Contains more Vitamin B6Vitamin B6 +228.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +11.9%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +310%
Contains more Vitamin B3Vitamin B3 +198.6%
Contains more Vitamin B5Vitamin B5 +351.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more WaterWater +39.1%
Contains more OtherOther +321.1%
Contains more ProteinProtein +57.3%
Contains more CarbsCarbs +1217.9%
~equal in Fats ~0.19g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains less Sat. FatSaturated fat -47.1%
Contains more Poly. FatPolyunsaturated fat +92%
Contains more Mono. FatMonounsaturated fat +286.7%

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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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.