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  6. Chinese cabbage vs. Chicken meat

Chinese cabbage vs. Chicken meat — In-Depth Nutrition Comparison

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A recap on differences between Chinese cabbage and chicken meat

  • Chinese cabbage is higher in vitamin A, vitamin C, and vitamin K, yet chicken meat is higher in vitamin B3, selenium, phosphorus, vitamin B5, and zinc.
  • Chinese cabbage covers your daily vitamin A needs 86% more than chicken meat.
  • The amount of saturated fat in Chinese cabbage is lower.
  • The glycemic index of chicken meat is lower.

Food varieties used in this article are Cabbage, chinese (pak-choi), raw and Chicken, broilers or fryers, meat, and skin, cooked, roasted.

Infographic

Chinese cabbage vs Chicken meat 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 16% 4.5% 20% 47% 22% 53% 78% 11% 2.6% 130%
Contains more CalciumCalcium +600%
Contains more PotassiumPotassium +13%
Contains less SodiumSodium -20.7%
Contains more ManganeseManganese +695%
Contains more MagnesiumMagnesium +21.1%
Contains more IronIron +57.5%
Contains more CopperCopper +214.3%
Contains more ZincZinc +921.1%
Contains more PhosphorusPhosphorus +391.9%
Contains more SeleniumSelenium +4680%

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% 16% 5.4% 0% 16% 39% 159% 62% 92% 38% 6% 3.8% 36%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +364.6%
Contains more Vitamin KVitamin K +1795.8%
Contains more FolateFolate +1220%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B1Vitamin B1 +57.5%
Contains more Vitamin B2Vitamin B2 +140%
Contains more Vitamin B3Vitamin B3 +1597.4%
Contains more Vitamin B5Vitamin B5 +1070.5%
Contains more Vitamin B6Vitamin B6 +106.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +929.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Chicken meat DV% diff.
Protein 1.5g 27.3g 52%
Vitamin C 45mg 0mg 50%
Vitamin B3 0.5mg 8.487mg 50%
Selenium 0.5µg 23.9µg 43%
Vitamin K 45.5µg 2.4µg 36%
Cholesterol 0mg 88mg 29%
Fats 0.2g 13.6g 21%
Phosphorus 37mg 182mg 21%
Vitamin B5 0.088mg 1.03mg 19%
Polyunsaturated fat 0.096g 2.97g 19%
Vitamin A 223µg 48µg 19%
Saturated fat 0.027g 3.79g 17%
Zinc 0.19mg 1.94mg 16%
Vitamin B6 0.194mg 0.4mg 16%
Folate 66µg 5µg 15%
Vitamin B12 0µg 0.3µg 13%
Monounsaturated fat 0.015g 5.34g 13%
Choline 6.4mg 65.9mg 11%
Calories 13kcal 239kcal 11%
Calcium 105mg 15mg 9%
Vitamin B2 0.07mg 0.168mg 8%
Manganese 0.159mg 0.02mg 6%
Iron 0.8mg 1.26mg 6%
Copper 0.021mg 0.066mg 5%
Fiber 1g 0g 4%
Vitamin B1 0.04mg 0.063mg 2%
Carbs 2.18g 0g 1%
Vitamin E 0.09mg 0.27mg 1%
Sodium 65mg 82mg 1%
Potassium 252mg 223mg 1%
Magnesium 19mg 23mg 1%
Net carbs 1.18g 0g N/A
Vitamin D 0IU 2IU 0%
Sugar 1.18g 0g N/A
Tryptophan 0.015mg 0.305mg 0%
Threonine 0.049mg 1.128mg 0%
Isoleucine 0.085mg 1.362mg 0%
Leucine 0.088mg 1.986mg 0%
Lysine 0.089mg 2.223mg 0%
Methionine 0.009mg 0.726mg 0%
Phenylalanine 0.044mg 1.061mg 0%
Valine 0.066mg 1.325mg 0%
Histidine 0.026mg 0.802mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.04g N/A
Omega-3 - DPA 0g 0.02g 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
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +60.3%
Contains more OtherOther +-328.6%
Contains more ProteinProtein +1720%
Contains more FatsFats +6700%

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
31% 44% 25%
Saturated fat: Sat. Fat 3.79 g
Monounsaturated fat: Mono. Fat 5.34 g
Polyunsaturated fat: Poly. Fat 2.97 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +35500%
Contains more Poly. FatPolyunsaturated fat +2993.8%

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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
  2. Chicken meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/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.