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  6. Chinese cabbage vs. Arrowroot

Chinese cabbage vs. Arrowroot — In-Depth Nutrition Comparison

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Summary of differences between Chinese cabbage and arrowroot

  • Chinese cabbage has more vitamin C, vitamin A, and calcium; however, arrowroot is higher in folate, iron, copper, phosphorus, vitamin B1, vitamin B3, and protein.
  • Arrowroot covers your daily need for folate 68% more than Chinese cabbage.
  • Chinese cabbage has 223 times more vitamin A than arrowroot. While Chinese cabbage has 223µg of vitamin A, arrowroot has only 1µg.
  • The glycemic index of arrowroot is higher.

These are the specific foods used in this comparison Cabbage, chinese (pak-choi), raw and Arrowroot, raw.

Infographic

Chinese cabbage vs Arrowroot infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 18% 1.8% 40% 83% 40% 17% 42% 3.4% 23% 3.8%
Contains more CalciumCalcium +1650%
Contains more MagnesiumMagnesium +31.6%
Contains more PotassiumPotassium +80.2%
Contains more IronIron +177.5%
Contains more CopperCopper +476.2%
Contains more ZincZinc +231.6%
Contains more PhosphorusPhosphorus +164.9%
Contains less SodiumSodium -60%
Contains more SeleniumSelenium +40%
~equal in Manganese ~0.174mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 150% 0% 74% 1.8% 10% 16% 9.4% 5.3% 45% 0% 114% 50%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 6.3% 0% 0.33% 0% 36% 14% 32% 18% 61% 0% 0% 254%
Contains more Vitamin CVitamin C +2268.4%
Contains more Vitamin AVitamin A +22200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +18.6%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +257.5%
Contains more Vitamin B3Vitamin B3 +238.6%
Contains more Vitamin B5Vitamin B5 +231.8%
Contains more Vitamin B6Vitamin B6 +37.1%
Contains more FolateFolate +412.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Arrowroot DV% diff.
Folate 66µg 338µg 68%
Vitamin C 45mg 1.9mg 48%
Vitamin K 45.5µg 38%
Vitamin A 223µg 1µg 25%
Iron 0.8mg 2.22mg 18%
Copper 0.021mg 0.121mg 11%
Calcium 105mg 6mg 10%
Phosphorus 37mg 98mg 9%
Vitamin B1 0.04mg 0.143mg 9%
Vitamin B3 0.5mg 1.693mg 7%
Potassium 252mg 454mg 6%
Vitamin B6 0.194mg 0.266mg 6%
Protein 1.5g 4.24g 5%
Carbs 2.18g 13.39g 4%
Zinc 0.19mg 0.63mg 4%
Vitamin B5 0.088mg 0.292mg 4%
Calories 13kcal 65kcal 3%
Sodium 65mg 26mg 2%
Magnesium 19mg 25mg 1%
Fiber 1g 1.3g 1%
Vitamin E 0.09mg 1%
Manganese 0.159mg 0.174mg 1%
Vitamin B2 0.07mg 0.059mg 1%
Choline 6.4mg 1%
Protein per 100 calories 12g 6.5g N/A
Calories per 10 g protein 87kcal 153kcal N/A
Weight per 100 calories 769g 154g N/A
Fats 0.2g 0.2g 0%
Net carbs 1.18g 12.09g N/A
Sugar 1.18g N/A
Selenium 0.5µg 0.7µg 0%
Saturated fat 0.027g 0.039g 0%
Monounsaturated fat 0.015g 0.004g 0%
Polyunsaturated fat 0.096g 0.092g 0%
Tryptophan 0.015mg 0%
Threonine 0.049mg 0%
Isoleucine 0.085mg 0%
Leucine 0.088mg 0%
Lysine 0.089mg 0%
Methionine 0.009mg 0%
Phenylalanine 0.044mg 0%
Valine 0.066mg 0%
Histidine 0.026mg 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
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 g
Contains more WaterWater +18%
Contains more ProteinProtein +182.7%
Contains more CarbsCarbs +514.2%
~equal in Fats ~0.2g

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
29% 3% 68%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains less Sat. FatSaturated fat -30.8%
Contains more Mono. FatMonounsaturated fat +275%
~equal in Polyunsaturated fat ~0.092g

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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. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/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.