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  6. Chinese cabbage vs. Wheat Bread

Chinese cabbage vs. Wheat Bread — In-Depth Nutrition Comparison

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Differences between Chinese cabbage and wheat Bread

  • Chinese cabbage has more vitamin A, vitamin C, and vitamin K, while wheat Bread has more selenium, manganese, iron, vitamin B3, vitamin B1, and vitamin B2.
  • Chinese cabbage's daily need coverage for vitamin A is 89% higher.
  • Wheat Bread contains 225 times less vitamin C than Chinese cabbage. Chinese cabbage contains 45mg of vitamin C, while wheat Bread contains 0.2mg.
  • 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 Cabbage, chinese (pak-choi), raw and Bread, wheat, toasted.

Infographic

Chinese cabbage vs Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more PotassiumPotassium +13%
Contains less SodiumSodium -89.2%
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%

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Wheat Bread DV% diff.
Selenium 0.5µg 33.4µg 60%
Manganese 0.159mg 1.377mg 53%
Vitamin C 45mg 0.2mg 50%
Iron 0.8mg 4.09mg 41%
Vitamin B3 0.5mg 6.25mg 36%
Vitamin B1 0.04mg 0.439mg 33%
Vitamin K 45.5µg 5.7µg 33%
Vitamin A 223µg 0µg 25%
Vitamin B2 0.07mg 0.382mg 24%
Protein 1.5g 12.96g 23%
Sodium 65mg 601mg 23%
Phosphorus 37mg 188mg 22%
Copper 0.021mg 0.198mg 20%
Carbs 2.18g 55.77g 18%
Calories 13kcal 313kcal 15%
Fiber 1g 4.7g 15%
Zinc 0.19mg 1.47mg 12%
Polyunsaturated fat 0.096g 1.72g 11%
Magnesium 19mg 59mg 10%
Vitamin B5 0.088mg 0.456mg 7%
Calcium 105mg 165mg 6%
Fats 0.2g 4.27g 6%
Folate 66µg 86µg 5%
Saturated fat 0.027g 0.989g 4%
Vitamin B6 0.194mg 0.153mg 3%
Choline 6.4mg 22.1mg 3%
Monounsaturated fat 0.015g 1.019g 3%
Potassium 252mg 223mg 1%
Vitamin E 0.09mg 0.24mg 1%
Net carbs 1.18g 51.07g N/A
Sugar 1.18g 6.42g N/A
Tryptophan 0.015mg 0.092mg 0%
Threonine 0.049mg 0.299mg 0%
Isoleucine 0.085mg 0.258mg 0%
Leucine 0.088mg 0.461mg 0%
Lysine 0.089mg 0.215mg 0%
Methionine 0.009mg 0.105mg 0%
Phenylalanine 0.044mg 0.315mg 0%
Valine 0.066mg 0.31mg 0%
Histidine 0.026mg 0.15mg 0%
Omega-3 - ALA 0.161g N/A

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
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
Contains more WaterWater +293.4%
Contains more ProteinProtein +764%
Contains more FatsFats +2035%
Contains more CarbsCarbs +2458.3%
Contains more OtherOther +246.3%

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% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -97.3%
Contains more Mono. FatMonounsaturated fat +6693.3%
Contains more Poly. FatPolyunsaturated fat +1691.7%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.