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Chinese cabbage vs. Cheese — In-Depth Nutrition Comparison

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A recap on differences between Chinese cabbage and cheese

  • Chinese cabbage is higher in vitamin A, vitamin C, and vitamin K, yet cheese is higher in calcium, phosphorus, selenium, vitamin B12, and zinc.
  • Cheese covers your daily saturated fat needs 94% more than Chinese cabbage.
  • The amount of saturated fat in Chinese cabbage is lower.
  • The glycemic index of cheese is lower.

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

Infographic

Chinese cabbage vs Cheese 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%
Cheese
Cheese
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more PotassiumPotassium +231.6%
Contains more IronIron +471.4%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +488.9%
Contains more MagnesiumMagnesium +42.1%
Contains more CalciumCalcium +576.2%
Contains more CopperCopper +42.9%
Contains more ZincZinc +1815.8%
Contains more PhosphorusPhosphorus +1129.7%
Contains more SeleniumSelenium +5600%

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%
Cheese
Cheese
7
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +37.9%
Contains more Vitamin B3Vitamin B3 +747.5%
Contains more Vitamin B6Vitamin B6 +193.9%
Contains more Vitamin KVitamin K +1795.8%
Contains more FolateFolate +144.4%
Contains more Vitamin AVitamin A +48%
Contains more Vitamin EVitamin E +688.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +511.4%
Contains more Vitamin B5Vitamin B5 +365.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +157.8%

All nutrients comparison - raw data values

Nutrient Chinese cabbage Cheese DV% diff.
Saturated fat 0.027g 18.867g 86%
Calcium 105mg 710mg 61%
Phosphorus 37mg 455mg 60%
Fats 0.2g 33.31g 51%
Selenium 0.5µg 28.5µg 51%
Vitamin C 45mg 0mg 50%
Vitamin B12 0µg 1.1µg 46%
Protein 1.5g 22.87g 43%
Vitamin K 45.5µg 2.4µg 36%
Cholesterol 0mg 99mg 33%
Zinc 0.19mg 3.64mg 31%
Vitamin B2 0.07mg 0.428mg 28%
Sodium 65mg 653mg 26%
Monounsaturated fat 0.015g 9.246g 23%
Calories 13kcal 404kcal 20%
Vitamin A 223µg 330µg 12%
Folate 66µg 27µg 10%
Vitamin B6 0.194mg 0.066mg 10%
Polyunsaturated fat 0.096g 1.421g 9%
Iron 0.8mg 0.14mg 8%
Manganese 0.159mg 0.027mg 6%
Vitamin B5 0.088mg 0.41mg 6%
Potassium 252mg 76mg 5%
Vitamin E 0.09mg 0.71mg 4%
Fiber 1g 0g 4%
Vitamin D 0µg 0.6µg 3%
Vitamin B3 0.5mg 0.059mg 3%
Vitamin D 0IU 24IU 3%
Choline 6.4mg 16.5mg 2%
Magnesium 19mg 27mg 2%
Copper 0.021mg 0.03mg 1%
Vitamin B1 0.04mg 0.029mg 1%
Carbs 2.18g 3.09g 0%
Net carbs 1.18g 3.09g N/A
Sugar 1.18g 0.48g N/A
Trans fat 0g 0.917g N/A
Tryptophan 0.015mg 0.547mg 0%
Threonine 0.049mg 1.044mg 0%
Isoleucine 0.085mg 1.206mg 0%
Leucine 0.088mg 1.939mg 0%
Lysine 0.089mg 1.025mg 0%
Methionine 0.009mg 0.547mg 0%
Phenylalanine 0.044mg 1.074mg 0%
Valine 0.066mg 1.404mg 0%
Histidine 0.026mg 0.547mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g 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
Cheese
Cheese
4
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more WaterWater +157.5%
Contains more ProteinProtein +1424.7%
Contains more FatsFats +16555%
Contains more CarbsCarbs +41.7%
Contains more OtherOther +363.8%

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
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +61540%
Contains more Poly. FatPolyunsaturated fat +1380.2%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.