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  6. Chinese cabbage vs. Couscous

Chinese cabbage vs. Couscous — In-Depth Nutrition Comparison

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A recap on differences between Chinese cabbage and couscous

  • Chinese cabbage is higher in vitamin A, vitamin C, vitamin K, folate, vitamin B6, calcium, potassium, and iron, yet couscous is higher in selenium and vitamin B5.
  • Chinese cabbage covers your daily vitamin A needs 89% more than couscous.
  • The glycemic index of Chinese cabbage is lower.

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

Infographic

Chinese cabbage vs Couscous 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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Contains more MagnesiumMagnesium +137.5%
Contains more CalciumCalcium +1212.5%
Contains more PotassiumPotassium +334.5%
Contains more IronIron +110.5%
Contains more PhosphorusPhosphorus +68.2%
Contains more ManganeseManganese +89.3%
Contains more CopperCopper +95.2%
Contains more ZincZinc +36.8%
Contains less SodiumSodium -92.3%
Contains more SeleniumSelenium +5400%

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% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +159.3%
Contains more Vitamin B6Vitamin B6 +280.4%
Contains more Vitamin KVitamin K +45400%
Contains more FolateFolate +340%
Contains more CholineCholine +93.9%
Contains more Vitamin EVitamin E +44.4%
Contains more Vitamin B1Vitamin B1 +57.5%
Contains more Vitamin B3Vitamin B3 +96.6%
Contains more Vitamin B5Vitamin B5 +321.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Couscous DV% diff.
Vitamin C 45mg 0mg 50%
Selenium 0.5µg 27.5µg 49%
Vitamin K 45.5µg 0.1µg 38%
Vitamin A 223µg 0µg 25%
Folate 66µg 15µg 13%
Vitamin B6 0.194mg 0.051mg 11%
Calcium 105mg 8mg 10%
Carbs 2.18g 23.22g 7%
Vitamin B5 0.088mg 0.371mg 6%
Potassium 252mg 58mg 6%
Protein 1.5g 3.79g 5%
Calories 13kcal 112kcal 5%
Iron 0.8mg 0.38mg 5%
Vitamin B3 0.5mg 0.983mg 3%
Vitamin B2 0.07mg 0.027mg 3%
Manganese 0.159mg 0.084mg 3%
Sodium 65mg 5mg 3%
Magnesium 19mg 8mg 3%
Vitamin B1 0.04mg 0.063mg 2%
Phosphorus 37mg 22mg 2%
Copper 0.021mg 0.041mg 2%
Fiber 1g 1.4g 2%
Zinc 0.19mg 0.26mg 1%
Choline 6.4mg 3.3mg 1%
Fats 0.2g 0.16g 0%
Net carbs 1.18g 21.82g N/A
Sugar 1.18g 0.1g N/A
Vitamin E 0.09mg 0.13mg 0%
Saturated fat 0.027g 0.029g 0%
Monounsaturated fat 0.015g 0.022g 0%
Polyunsaturated fat 0.096g 0.064g 0%
Tryptophan 0.015mg 0.049mg 0%
Threonine 0.049mg 0.1mg 0%
Isoleucine 0.085mg 0.147mg 0%
Leucine 0.088mg 0.259mg 0%
Lysine 0.089mg 0.073mg 0%
Methionine 0.009mg 0.059mg 0%
Phenylalanine 0.044mg 0.184mg 0%
Valine 0.066mg 0.162mg 0%
Histidine 0.026mg 0.077mg 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
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more FatsFats +25%
Contains more WaterWater +31.3%
Contains more OtherOther +207.7%
Contains more ProteinProtein +152.7%
Contains more CarbsCarbs +965.1%

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% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Poly. FatPolyunsaturated fat +50%
Contains more Mono. FatMonounsaturated fat +46.7%
~equal in Saturated fat ~0.029g

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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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.