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  6. Chinese cabbage vs. Cereal

Chinese cabbage vs. Cereal — In-Depth Nutrition Comparison

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The main differences between Chinese cabbage and cereal

  • Chinese cabbage is richer in vitamin K and vitamin A, yet cereal is richer in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, and manganese.
  • Daily need coverage for vitamin B1 for cereal is 521% higher.
  • Chinese cabbage contains less sodium.
  • Chinese cabbage has a lower glycemic index than cereal.

Food types used in this article are Cabbage, chinese (pak-choi), raw and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands).

Infographic

Chinese cabbage vs Cereal 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%
Cereal
Cereal
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
Contains more CalciumCalcium +950%
Contains more PotassiumPotassium +140%
Contains less SodiumSodium -91.8%
Contains more IronIron +4157.5%
Contains more CopperCopper +552.4%
Contains more ZincZinc +3900%
Contains more PhosphorusPhosphorus +108.1%
Contains more ManganeseManganese +396.9%
Contains more SeleniumSelenium +1160%
~equal in Magnesium ~19mg

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%
Cereal
Cereal
6
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 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +16.9%
Contains more Vitamin EVitamin E +12.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +265%
Contains more Vitamin B1Vitamin B1 +15620%
Contains more Vitamin B2Vitamin B2 +5428.6%
Contains more Vitamin B3Vitamin B3 +5824%
Contains more Vitamin B5Vitamin B5 +156.8%
Contains more Vitamin B6Vitamin B6 +2985.6%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Cereal DV% diff.
Vitamin B1 0.04mg 6.288mg 521%
Vitamin B6 0.194mg 5.986mg 446%
Iron 0.8mg 34.06mg 416%
Vitamin B2 0.07mg 3.87mg 292%
Vitamin B3 0.5mg 29.62mg 182%
Zinc 0.19mg 7.6mg 67%
Vitamin A 223µg 814µg 66%
Vitamin K 45.5µg 0µg 38%
Sodium 65mg 795mg 32%
Carbs 2.18g 86.85g 28%
Manganese 0.159mg 0.79mg 27%
Calories 13kcal 378kcal 18%
Folate 66µg 17%
Copper 0.021mg 0.137mg 13%
Selenium 0.5µg 6.3µg 11%
Calcium 105mg 10mg 10%
Protein 1.5g 6.06g 9%
Vitamin C 45mg 38.5mg 7%
Phosphorus 37mg 77mg 6%
Potassium 252mg 105mg 4%
Vitamin B5 0.088mg 0.226mg 3%
Polyunsaturated fat 0.096g 0.354g 2%
Fiber 1g 1.4g 2%
Saturated fat 0.027g 0.26g 1%
Choline 6.4mg 1%
Fats 0.2g 1.08g 1%
Net carbs 1.18g 85.45g N/A
Magnesium 19mg 19mg 0%
Sugar 1.18g 10.35g N/A
Vitamin E 0.09mg 0.08mg 0%
Monounsaturated fat 0.015g 0.204g 0%
Tryptophan 0.015mg 0.066mg 0%
Threonine 0.049mg 0.241mg 0%
Isoleucine 0.085mg 0.26mg 0%
Leucine 0.088mg 0.767mg 0%
Lysine 0.089mg 0.113mg 0%
Methionine 0.009mg 0.13mg 0%
Phenylalanine 0.044mg 0.365mg 0%
Valine 0.066mg 0.344mg 0%
Histidine 0.026mg 0.162mg 0%
Fructose 0.26g 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
Cereal
Cereal
4
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Contains more WaterWater +2421.7%
Contains more ProteinProtein +304%
Contains more FatsFats +440%
Contains more CarbsCarbs +3883.9%
Contains more OtherOther +178.8%

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
Cereal
Cereal
2
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
Contains less Sat. FatSaturated fat -89.6%
Contains more Mono. FatMonounsaturated fat +1260%
Contains more Poly. FatPolyunsaturated fat +268.8%

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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

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.