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  6. Chinese cabbage vs. Bulgur dry

Chinese cabbage vs. Bulgur dry — In-Depth Nutrition Comparison

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How are Chinese cabbage and bulgur dry different?

  • Chinese cabbage is richer in vitamin A, vitamin C, and vitamin K, while bulgur dry is higher in manganese, fiber, phosphorus, copper, magnesium, vitamin B3, and iron.
  • Bulgur dry covers your daily need for manganese, 126% more than Chinese cabbage.
  • Bulgur dry has a higher glycemic index (47) than Chinese cabbage (32).

Cabbage, chinese (pak-choi), raw and Bulgur, dry types were used in this article.

Infographic

Chinese cabbage vs Bulgur dry infographic
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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 117% 11% 36% 92% 112% 53% 129% 2.2% 398% 13%
Contains more CalciumCalcium +200%
Contains more MagnesiumMagnesium +763.2%
Contains more PotassiumPotassium +62.7%
Contains more IronIron +207.5%
Contains more CopperCopper +1495.2%
Contains more ZincZinc +915.8%
Contains more PhosphorusPhosphorus +710.8%
Contains less SodiumSodium -73.8%
Contains more ManganeseManganese +1817%
Contains more SeleniumSelenium +360%

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% 1.2% 0% 58% 27% 96% 63% 79% 0% 4.8% 20% 15%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin KVitamin K +2294.7%
Contains more FolateFolate +144.4%
Contains more Vitamin B1Vitamin B1 +480%
Contains more Vitamin B2Vitamin B2 +64.3%
Contains more Vitamin B3Vitamin B3 +922.8%
Contains more Vitamin B5Vitamin B5 +1087.5%
Contains more Vitamin B6Vitamin B6 +76.3%
Contains more CholineCholine +339.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Bulgur dry DV% diff.
Manganese 0.159mg 3.048mg 126%
Vitamin C 45mg 0mg 50%
Fiber 1g 12.5g 46%
Phosphorus 37mg 300mg 38%
Vitamin K 45.5µg 1.9µg 36%
Magnesium 19mg 164mg 35%
Copper 0.021mg 0.335mg 35%
Vitamin B3 0.5mg 5.114mg 29%
Carbs 2.18g 75.87g 25%
Vitamin A 223µg 0µg 25%
Protein 1.5g 12.29g 22%
Iron 0.8mg 2.46mg 21%
Vitamin B5 0.088mg 1.045mg 19%
Calories 13kcal 342kcal 16%
Vitamin B1 0.04mg 0.232mg 16%
Zinc 0.19mg 1.93mg 16%
Vitamin B6 0.194mg 0.342mg 11%
Folate 66µg 27µg 10%
Calcium 105mg 35mg 7%
Potassium 252mg 410mg 5%
Choline 6.4mg 28.1mg 4%
Polyunsaturated fat 0.096g 0.541g 3%
Selenium 0.5µg 2.3µg 3%
Vitamin B2 0.07mg 0.115mg 3%
Sodium 65mg 17mg 2%
Fats 0.2g 1.33g 2%
Saturated fat 0.027g 0.232g 1%
Net carbs 1.18g 63.37g N/A
Sugar 1.18g 0.41g N/A
Vitamin E 0.09mg 0.06mg 0%
Monounsaturated fat 0.015g 0.173g 0%
Tryptophan 0.015mg 0.19mg 0%
Threonine 0.049mg 0.354mg 0%
Isoleucine 0.085mg 0.455mg 0%
Leucine 0.088mg 0.83mg 0%
Lysine 0.089mg 0.339mg 0%
Methionine 0.009mg 0.19mg 0%
Phenylalanine 0.044mg 0.58mg 0%
Valine 0.066mg 0.554mg 0%
Histidine 0.026mg 0.285mg 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
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Contains more WaterWater +959.1%
Contains more ProteinProtein +719.3%
Contains more FatsFats +565%
Contains more CarbsCarbs +3380.3%
Contains more OtherOther +88.8%

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
25% 18% 57%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.173 g
Polyunsaturated fat: Poly. Fat 0.541 g
Contains less Sat. FatSaturated fat -88.4%
Contains more Mono. FatMonounsaturated fat +1053.3%
Contains more Poly. FatPolyunsaturated fat +463.5%

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. Bulgur dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/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.