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  6. Chinese cabbage vs. Breadfruit

Chinese cabbage vs. Breadfruit — In-Depth Nutrition Comparison

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A recap on differences between Chinese cabbage and breadfruit

  • Chinese cabbage is higher in vitamin A, vitamin K, vitamin C, folate, calcium, and vitamin B6, yet breadfruit is higher in fiber, vitamin B5, potassium, and copper.
  • Chinese cabbage covers your daily vitamin A needs 89% more than breadfruit.
  • Chinese cabbage contains 91 times more vitamin K than breadfruit. While Chinese cabbage contains 45.5µg of vitamin K, breadfruit contains only 0.5µg.
  • The glycemic index of Chinese cabbage is lower.

Food varieties used in this article are Cabbage, chinese (pak-choi), raw and Breadfruit, raw.

Infographic

Chinese cabbage vs Breadfruit 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 18% 5.1% 43% 20% 28% 3.3% 13% 0.26% 7.8% 3.3%
Contains more CalciumCalcium +517.6%
Contains more IronIron +48.1%
Contains more ZincZinc +58.3%
Contains more PhosphorusPhosphorus +23.3%
Contains more ManganeseManganese +165%
Contains more MagnesiumMagnesium +31.6%
Contains more PotassiumPotassium +94.4%
Contains more CopperCopper +300%
Contains less SodiumSodium -96.9%
Contains more SeleniumSelenium +20%

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 97% 0% 2% 0% 28% 6.9% 17% 27% 23% 0% 1.3% 11% 5.3%
Contains more Vitamin CVitamin C +55.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +133.3%
Contains more Vitamin B6Vitamin B6 +94%
Contains more Vitamin KVitamin K +9000%
Contains more FolateFolate +371.4%
Contains more Vitamin EVitamin E +11.1%
Contains more Vitamin B1Vitamin B1 +175%
Contains more Vitamin B3Vitamin B3 +80%
Contains more Vitamin B5Vitamin B5 +419.3%
Contains more CholineCholine +53.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Breadfruit DV% diff.
Vitamin K 45.5µg 0.5µg 38%
Vitamin A 223µg 0µg 25%
Vitamin C 45mg 29mg 18%
Fiber 1g 4.9g 16%
Folate 66µg 14µg 13%
Calcium 105mg 17mg 9%
Carbs 2.18g 27.12g 8%
Copper 0.021mg 0.084mg 7%
Vitamin B6 0.194mg 0.1mg 7%
Potassium 252mg 490mg 7%
Vitamin B5 0.088mg 0.457mg 7%
Vitamin B1 0.04mg 0.11mg 6%
Calories 13kcal 103kcal 5%
Manganese 0.159mg 0.06mg 4%
Iron 0.8mg 0.54mg 3%
Sodium 65mg 2mg 3%
Vitamin B2 0.07mg 0.03mg 3%
Vitamin B3 0.5mg 0.9mg 3%
Zinc 0.19mg 0.12mg 1%
Choline 6.4mg 9.8mg 1%
Phosphorus 37mg 30mg 1%
Magnesium 19mg 25mg 1%
Protein 1.5g 1.07g 1%
Fats 0.2g 0.23g 0%
Net carbs 1.18g 22.22g N/A
Sugar 1.18g 11g N/A
Vitamin E 0.09mg 0.1mg 0%
Selenium 0.5µg 0.6µg 0%
Saturated fat 0.027g 0.048g 0%
Monounsaturated fat 0.015g 0.034g 0%
Polyunsaturated fat 0.096g 0.066g 0%
Tryptophan 0.015mg 0%
Threonine 0.049mg 0.052mg 0%
Isoleucine 0.085mg 0.064mg 0%
Leucine 0.088mg 0.065mg 0%
Lysine 0.089mg 0.037mg 0%
Methionine 0.009mg 0.01mg 0%
Phenylalanine 0.044mg 0.026mg 0%
Valine 0.066mg 0.047mg 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
27% 71%
Protein: 1.07 g
Fats: 0.23 g
Carbs: 27.12 g
Water: 70.65 g
Other: 0.93 g
Contains more ProteinProtein +40.2%
Contains more WaterWater +34.9%
Contains more FatsFats +15%
Contains more CarbsCarbs +1144%
Contains more OtherOther +16.3%

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
32% 23% 45%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.066 g
Contains less Sat. FatSaturated fat -43.8%
Contains more Poly. FatPolyunsaturated fat +45.5%
Contains more Mono. FatMonounsaturated fat +126.7%

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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. Breadfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171714/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.