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  6. Chinese cabbage vs. Bean raw

Chinese cabbage vs. Bean raw — In-Depth Nutrition Comparison

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How are Chinese cabbage and bean raw different?

  • Chinese cabbage is richer in vitamin A and vitamin C, while bean raw is higher in folate, copper, fiber, vitamin B1, phosphorus, iron, selenium, and manganese.
  • Bean raw covers your daily need for folate, 115% more than Chinese cabbage.

Cabbage, chinese (pak-choi), raw and Beans, pinto, mature seeds, raw types were used in this article.

Infographic

Chinese cabbage vs Bean raw 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 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more MagnesiumMagnesium +826.3%
Contains more PotassiumPotassium +452.8%
Contains more IronIron +533.8%
Contains more CopperCopper +4152.4%
Contains more ZincZinc +1100%
Contains more PhosphorusPhosphorus +1010.8%
Contains less SodiumSodium -81.5%
Contains more ManganeseManganese +622%
Contains more SeleniumSelenium +5480%
~equal in Calcium ~113mg

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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin CVitamin C +614.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +712.5%
Contains more Vitamin EVitamin E +133.3%
Contains more Vitamin B1Vitamin B1 +1682.5%
Contains more Vitamin B2Vitamin B2 +202.9%
Contains more Vitamin B3Vitamin B3 +134.8%
Contains more Vitamin B5Vitamin B5 +792%
Contains more Vitamin B6Vitamin B6 +144.3%
Contains more FolateFolate +695.5%
Contains more CholineCholine +934.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Bean raw DV% diff.
Folate 66µg 525µg 115%
Copper 0.021mg 0.893mg 97%
Fiber 1g 15.5g 58%
Vitamin B1 0.04mg 0.713mg 56%
Iron 0.8mg 5.07mg 53%
Phosphorus 37mg 411mg 53%
Selenium 0.5µg 27.9µg 50%
Manganese 0.159mg 1.148mg 43%
Vitamin C 45mg 6.3mg 43%
Protein 1.5g 21.42g 40%
Magnesium 19mg 176mg 37%
Potassium 252mg 1393mg 34%
Vitamin K 45.5µg 5.6µg 33%
Vitamin A 223µg 0µg 25%
Vitamin B6 0.194mg 0.474mg 22%
Carbs 2.18g 62.55g 20%
Zinc 0.19mg 2.28mg 19%
Calories 13kcal 347kcal 17%
Vitamin B5 0.088mg 0.785mg 14%
Starch 34.17g 14%
Choline 6.4mg 66.2mg 11%
Vitamin B2 0.07mg 0.212mg 11%
Vitamin B3 0.5mg 1.174mg 4%
Polyunsaturated fat 0.096g 0.407g 2%
Sodium 65mg 12mg 2%
Fats 0.2g 1.23g 2%
Vitamin E 0.09mg 0.21mg 1%
Monounsaturated fat 0.015g 0.229g 1%
Saturated fat 0.027g 0.235g 1%
Calcium 105mg 113mg 1%
Net carbs 1.18g 47.05g N/A
Sugar 1.18g 2.11g N/A
Tryptophan 0.015mg 0.237mg 0%
Threonine 0.049mg 0.81mg 0%
Isoleucine 0.085mg 0.871mg 0%
Leucine 0.088mg 1.558mg 0%
Lysine 0.089mg 1.356mg 0%
Methionine 0.009mg 0.259mg 0%
Phenylalanine 0.044mg 1.095mg 0%
Valine 0.066mg 0.998mg 0%
Histidine 0.026mg 0.556mg 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
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more WaterWater +741.3%
Contains more ProteinProtein +1328%
Contains more FatsFats +515%
Contains more CarbsCarbs +2769.3%
Contains more OtherOther +333.8%

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
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -88.5%
Contains more Mono. FatMonounsaturated fat +1426.7%
Contains more Poly. FatPolyunsaturated fat +324%

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.