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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 C, Vitamin K, and Vitamin A RAE, while Wheat Bread has more Selenium, Manganese, Iron, Vitamin B3, Vitamin B1, and Vitamin B2.
  • Wheat Bread's daily need coverage for Selenium is 60% higher.
  • The amount of Sodium in Chinese cabbage is lower.

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.
Chinese cabbage
Chinese cabbage
2
:
8
Wheat Bread
Wheat Bread
Contains more Potassium +13%
Contains less Sodium -89.2%
Contains more Calcium +57.1%
Contains more Iron +411.3%
Contains more Magnesium +210.5%
Contains more Phosphorus +408.1%
Contains more Zinc +673.7%
Contains more Copper +842.9%
Contains more Manganese +766%
Contains more Selenium +6580%
Chinese cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Contains more Potassium +13%
Contains less Sodium -89.2%
Contains more Calcium +57.1%
Contains more Iron +411.3%
Contains more Magnesium +210.5%
Contains more Phosphorus +408.1%
Contains more Zinc +673.7%
Contains more Copper +842.9%
Contains more Manganese +766%
Contains more Selenium +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.
Chinese cabbage
Chinese cabbage
4
:
6
Wheat Bread
Wheat Bread
Contains more Vitamin A +∞%
Contains more Vitamin C +22400%
Contains more Vitamin B6 +26.8%
Contains more Vitamin K +698.2%
Contains more Vitamin E +166.7%
Contains more Vitamin B1 +997.5%
Contains more Vitamin B2 +445.7%
Contains more Vitamin B3 +1150%
Contains more Vitamin B5 +418.2%
Contains more Folate +30.3%
Chinese cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 269% 2% 0% 150% 10% 17% 10% 6% 45% 50% 0% 114%
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Contains more Vitamin A +∞%
Contains more Vitamin C +22400%
Contains more Vitamin B6 +26.8%
Contains more Vitamin K +698.2%
Contains more Vitamin E +166.7%
Contains more Vitamin B1 +997.5%
Contains more Vitamin B2 +445.7%
Contains more Vitamin B3 +1150%
Contains more Vitamin B5 +418.2%
Contains more Folate +30.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chinese cabbage
Chinese cabbage
1
:
4
Wheat Bread
Wheat Bread
Contains more Water +293.4%
Contains more Protein +764%
Contains more Fats +2035%
Contains more Carbs +2458.3%
Contains more Other +246.3%
Chinese cabbage
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Wheat Bread
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 Water +293.4%
Contains more Protein +764%
Contains more Fats +2035%
Contains more Carbs +2458.3%
Contains more Other +246.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chinese cabbage
Chinese cabbage
1
:
2
Wheat Bread
Wheat Bread
Contains less Saturated Fat -97.3%
Contains more Monounsaturated Fat +6693.3%
Contains more Polyunsaturated fat +1691.7%
Chinese cabbage
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Contains less Saturated Fat -97.3%
Contains more Monounsaturated Fat +6693.3%
Contains more Polyunsaturated fat +1691.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chinese cabbage Wheat Bread
Rich in minerals ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chinese cabbage Wheat Bread Opinion
Net carbs 1.18g 51.07g Wheat Bread
Protein 1.5g 12.96g Wheat Bread
Fats 0.2g 4.27g Wheat Bread
Carbs 2.18g 55.77g Wheat Bread
Calories 13kcal 313kcal Wheat Bread
Sugar 1.18g 6.42g Chinese cabbage
Fiber 1g 4.7g Wheat Bread
Calcium 105mg 165mg Wheat Bread
Iron 0.8mg 4.09mg Wheat Bread
Magnesium 19mg 59mg Wheat Bread
Phosphorus 37mg 188mg Wheat Bread
Potassium 252mg 223mg Chinese cabbage
Sodium 65mg 601mg Chinese cabbage
Zinc 0.19mg 1.47mg Wheat Bread
Copper 0.021mg 0.198mg Wheat Bread
Manganese 0.159mg 1.377mg Wheat Bread
Selenium 0.5µg 33.4µg Wheat Bread
Vitamin A 4468IU 0IU Chinese cabbage
Vitamin A RAE 223µg 0µg Chinese cabbage
Vitamin E 0.09mg 0.24mg Wheat Bread
Vitamin C 45mg 0.2mg Chinese cabbage
Vitamin B1 0.04mg 0.439mg Wheat Bread
Vitamin B2 0.07mg 0.382mg Wheat Bread
Vitamin B3 0.5mg 6.25mg Wheat Bread
Vitamin B5 0.088mg 0.456mg Wheat Bread
Vitamin B6 0.194mg 0.153mg Chinese cabbage
Folate 66µg 86µg Wheat Bread
Vitamin K 45.5µg 5.7µg Chinese cabbage
Tryptophan 0.015mg 0.092mg Wheat Bread
Threonine 0.049mg 0.299mg Wheat Bread
Isoleucine 0.085mg 0.258mg Wheat Bread
Leucine 0.088mg 0.461mg Wheat Bread
Lysine 0.089mg 0.215mg Wheat Bread
Methionine 0.009mg 0.105mg Wheat Bread
Phenylalanine 0.044mg 0.315mg Wheat Bread
Valine 0.066mg 0.31mg Wheat Bread
Histidine 0.026mg 0.15mg Wheat Bread
Saturated Fat 0.027g 0.989g Chinese cabbage
Monounsaturated Fat 0.015g 1.019g Wheat Bread
Polyunsaturated fat 0.096g 1.72g Wheat Bread
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese cabbage Wheat Bread
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
56%
Chinese cabbage
38%
Wheat Bread
Minerals Daily Need Coverage Score
16%
Chinese cabbage
89%
Wheat Bread

Comparison summary

Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $0.1)
Which food is lower in Sugar?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 5.24g)
Which food contains less Sodium?
Chinese cabbage
Chinese cabbage contains less Sodium (difference - 536mg)
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.962g)
Which food is lower in glycemic index?
Chinese cabbage
Chinese cabbage is lower in glycemic index (difference - 28)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.