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  6. Chinese cabbage vs. Crackers

Chinese cabbage vs. Crackers — In-Depth Nutrition Comparison

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A recap on the differences between Chinese cabbage and crackers

  • Chinese cabbage is higher in vitamin A and vitamin C, yet crackers are higher in iron, vitamin B1, phosphorus, vitamin B2, vitamin B3, and vitamin K.
  • Chinese cabbage covers your daily vitamin A needs 89% more than crackers.
  • The amount of sodium in Chinese cabbage is lower.
  • The glycemic index of Chinese cabbage is lower.

Food varieties used in this article are Cabbage, chinese (pak-choi), raw and Crackers, standard snack-type, regular.

Infographic

Chinese cabbage vs Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains more PotassiumPotassium +113.6%
Contains less SodiumSodium -91%
Contains more CalciumCalcium +14.3%
Contains more IronIron +403.8%
Contains more CopperCopper +395.2%
Contains more ZincZinc +157.9%
Contains more PhosphorusPhosphorus +570.3%
Contains more ManganeseManganese +208.8%
Contains more SeleniumSelenium +1240%
~equal in Magnesium ~18mg

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% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +207.9%
Contains more Vitamin EVitamin E +3266.7%
Contains more Vitamin B1Vitamin B1 +940%
Contains more Vitamin B2Vitamin B2 +551.4%
Contains more Vitamin B3Vitamin B3 +770.4%
Contains more Vitamin B5Vitamin B5 +373.9%
Contains more Vitamin KVitamin K +52.3%
Contains more FolateFolate +39.4%
Contains more CholineCholine +50%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Crackers DV% diff.
Polyunsaturated fat 0.096g 13.137g 87%
Vitamin C 45mg 0mg 50%
Fats 0.2g 26.43g 40%
Iron 0.8mg 4.03mg 40%
Vitamin B1 0.04mg 0.416mg 31%
Phosphorus 37mg 248mg 30%
Vitamin B2 0.07mg 0.456mg 30%
Sodium 65mg 726mg 29%
Calories 13kcal 510kcal 25%
Saturated fat 0.027g 5.562g 25%
Vitamin A 223µg 0µg 25%
Vitamin B3 0.5mg 4.352mg 24%
Vitamin E 0.09mg 3.03mg 20%
Starch 49.69g 20%
Carbs 2.18g 61.3g 20%
Vitamin K 45.5µg 69.3µg 20%
Monounsaturated fat 0.015g 6.553g 16%
Manganese 0.159mg 0.491mg 14%
Selenium 0.5µg 6.7µg 11%
Protein 1.5g 6.64g 10%
Vitamin B6 0.194mg 0.063mg 10%
Copper 0.021mg 0.104mg 9%
Vitamin B5 0.088mg 0.417mg 7%
Folate 66µg 92µg 7%
Fiber 1g 2.3g 5%
Potassium 252mg 118mg 4%
Zinc 0.19mg 0.49mg 3%
Calcium 105mg 120mg 2%
Choline 6.4mg 9.6mg 1%
Net carbs 1.18g 59g N/A
Magnesium 19mg 18mg 0%
Sugar 1.18g 8.18g N/A
Trans fat 0g 1.076g N/A
Tryptophan 0.015mg 0.084mg 0%
Threonine 0.049mg 0.193mg 0%
Isoleucine 0.085mg 0.246mg 0%
Leucine 0.088mg 0.471mg 0%
Lysine 0.089mg 0.103mg 0%
Methionine 0.009mg 0.112mg 0%
Phenylalanine 0.044mg 0.331mg 0%
Valine 0.066mg 0.294mg 0%
Histidine 0.026mg 0.145mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g 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
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more WaterWater +2935.7%
Contains more ProteinProtein +342.7%
Contains more FatsFats +13115%
Contains more CarbsCarbs +2711.9%
Contains more OtherOther +211.3%

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
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +43586.7%
Contains more Poly. FatPolyunsaturated fat +13584.4%

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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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.