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  6. Chinese cabbage vs. Cranberry bean raw

Chinese cabbage vs. Cranberry bean raw — In-Depth Nutrition Comparison

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A recap on differences between Chinese cabbage and cranberry bean raw

  • Chinese cabbage is higher in vitamin A and vitamin C, yet cranberry bean raw is higher in folate, fiber, copper, vitamin B1, iron, phosphorus, manganese, and magnesium.
  • Cranberry bean raw covers your daily folate needs 135% more than Chinese cabbage.

Food varieties used in this article are Cabbage, chinese (pak-choi), raw and Beans, cranberry (roman), mature seeds, raw.

Infographic

Chinese cabbage vs Cranberry 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more MagnesiumMagnesium +721.1%
Contains more CalciumCalcium +21%
Contains more PotassiumPotassium +428.6%
Contains more IronIron +525%
Contains more CopperCopper +3681%
Contains more ZincZinc +1810.5%
Contains more PhosphorusPhosphorus +905.4%
Contains less SodiumSodium -90.8%
Contains more ManganeseManganese +478.6%
Contains more SeleniumSelenium +2440%

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% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1767.5%
Contains more Vitamin B2Vitamin B2 +204.3%
Contains more Vitamin B3Vitamin B3 +191%
Contains more Vitamin B5Vitamin B5 +750%
Contains more Vitamin B6Vitamin B6 +59.3%
Contains more FolateFolate +815.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Cranberry bean raw DV% diff.
Folate 66µg 604µg 135%
Fiber 1g 24.7g 95%
Copper 0.021mg 0.794mg 86%
Vitamin B1 0.04mg 0.747mg 59%
Iron 0.8mg 5mg 53%
Vitamin C 45mg 0mg 50%
Phosphorus 37mg 372mg 48%
Protein 1.5g 23.03g 43%
Vitamin K 45.5µg 38%
Magnesium 19mg 156mg 33%
Manganese 0.159mg 0.92mg 33%
Potassium 252mg 1332mg 32%
Zinc 0.19mg 3.63mg 31%
Vitamin A 223µg 0µg 25%
Selenium 0.5µg 12.7µg 22%
Carbs 2.18g 60.05g 19%
Calories 13kcal 335kcal 16%
Vitamin B5 0.088mg 0.748mg 13%
Vitamin B2 0.07mg 0.213mg 11%
Vitamin B6 0.194mg 0.309mg 9%
Vitamin B3 0.5mg 1.455mg 6%
Polyunsaturated fat 0.096g 0.527g 3%
Sodium 65mg 6mg 3%
Fats 0.2g 1.23g 2%
Calcium 105mg 127mg 2%
Vitamin E 0.09mg 1%
Saturated fat 0.027g 0.316g 1%
Choline 6.4mg 1%
Net carbs 1.18g 35.35g N/A
Sugar 1.18g N/A
Monounsaturated fat 0.015g 0.106g 0%
Tryptophan 0.015mg 0.273mg 0%
Threonine 0.049mg 0.969mg 0%
Isoleucine 0.085mg 1.017mg 0%
Leucine 0.088mg 1.838mg 0%
Lysine 0.089mg 1.58mg 0%
Methionine 0.009mg 0.346mg 0%
Phenylalanine 0.044mg 1.245mg 0%
Valine 0.066mg 1.205mg 0%
Histidine 0.026mg 0.641mg 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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more WaterWater +669.3%
Contains more ProteinProtein +1435.3%
Contains more FatsFats +515%
Contains more CarbsCarbs +2654.6%
Contains more OtherOther +312.5%

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
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains less Sat. FatSaturated fat -91.5%
Contains more Mono. FatMonounsaturated fat +606.7%
Contains more Poly. FatPolyunsaturated fat +449%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.