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Chinese cabbage vs. Cream cracker — In-Depth Nutrition Comparison

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What are the differences between Chinese cabbage and cream cracker?

  • Chinese cabbage is higher in vitamin K, yet cream cracker is higher in iron, vitamin B3, manganese, vitamin B1, folate, vitamin B12, and selenium.
  • Cream cracker's daily need coverage for iron is 82% more.
  • Chinese cabbage has 3 times more vitamin K than cream cracker. While Chinese cabbage has 45.5µg of vitamin K, cream cracker has only 17.9µg.
  • The amount of sodium in Chinese cabbage is lower.
  • The glycemic index of Chinese cabbage is lower.

We used Cabbage, chinese (pak-choi), raw and Crackers, cream, GAMESA SABROSAS types in this article.

Infographic

Chinese cabbage vs Cream cracker 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 18% 7.8% 11% 277% 37% 18% 42% 150% 101% 52%
Contains more CalciumCalcium +303.8%
Contains more PotassiumPotassium +95.3%
Contains less SodiumSodium -94.3%
Contains more MagnesiumMagnesium +31.6%
Contains more IronIron +822.5%
Contains more CopperCopper +428.6%
Contains more ZincZinc +247.4%
Contains more PhosphorusPhosphorus +164.9%
Contains more ManganeseManganese +389.3%
Contains more SeleniumSelenium +1800%

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% 32% 0% 75% 55% 95% 28% 15% 58% 45% 112% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +198.5%
Contains more Vitamin KVitamin K +154.2%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +1666.7%
Contains more Vitamin B1Vitamin B1 +645%
Contains more Vitamin B2Vitamin B2 +242.9%
Contains more Vitamin B3Vitamin B3 +916%
Contains more Vitamin B5Vitamin B5 +425%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +125.8%
~equal in Vitamin D ~µg

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% 20% 65% 4% 4%
Protein: 7.01 g
Fats: 20.37 g
Carbs: 64.55 g
Water: 4.45 g
Other: 3.62 g
Contains more WaterWater +2042%
Contains more ProteinProtein +367.3%
Contains more FatsFats +10085%
Contains more CarbsCarbs +2861%
Contains more OtherOther +352.5%

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
29% 58% 13%
Saturated fat: Sat. Fat 5.362 g
Monounsaturated fat: Mono. Fat 10.625 g
Polyunsaturated fat: Poly. Fat 2.45 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +70733.3%
Contains more Poly. FatPolyunsaturated fat +2452.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chinese cabbage Cream cracker
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chinese cabbage Cream cracker DV% diff.
Iron 0.8mg 7.38mg 82%
Vitamin C 45mg 50%
Sodium 65mg 1148mg 47%
Fats 0.2g 20.37g 31%
Vitamin B3 0.5mg 5.08mg 29%
Monounsaturated fat 0.015g 10.625g 27%
Manganese 0.159mg 0.778mg 27%
Vitamin A 223µg 25%
Saturated fat 0.027g 5.362g 24%
Calories 13kcal 484kcal 24%
Vitamin K 45.5µg 17.9µg 23%
Vitamin B1 0.04mg 0.298mg 22%
Carbs 2.18g 64.55g 21%
Folate 66µg 149µg 21%
Starch 51.87g 21%
Vitamin B12 0µg 0.46µg 19%
Selenium 0.5µg 9.5µg 16%
Polyunsaturated fat 0.096g 2.45g 16%
Vitamin B2 0.07mg 0.24mg 13%
Protein 1.5g 7.01g 11%
Vitamin E 0.09mg 1.59mg 10%
Vitamin B6 0.194mg 0.065mg 10%
Copper 0.021mg 0.111mg 10%
Phosphorus 37mg 98mg 9%
Calcium 105mg 26mg 8%
Vitamin B5 0.088mg 0.462mg 7%
Fiber 1g 2.4g 6%
Potassium 252mg 129mg 4%
Zinc 0.19mg 0.66mg 4%
Magnesium 19mg 25mg 1%
Fructose 0.95g 1%
Choline 6.4mg 1%
Net carbs 1.18g 62.15g N/A
Sugar 1.18g 9.37g N/A
Trans fat 0g 3.969g N/A
Tryptophan 0.015mg 0%
Threonine 0.049mg 0%
Isoleucine 0.085mg 0%
Leucine 0.088mg 0%
Lysine 0.089mg 0%
Methionine 0.009mg 0%
Phenylalanine 0.044mg 0%
Valine 0.066mg 0%
Histidine 0.026mg 0%
Omega-3 - ALA 0.045g N/A
Omega-6 - Linoleic acid 1.542g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese cabbage Cream cracker
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
37%
Chinese cabbage
40%
Cream cracker
Minerals Daily Need Coverage Score
16%
Chinese cabbage
71%
Cream cracker

Comparison summary

Which food is lower in Cholesterol?
Cream cracker
Cream cracker is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Cream cracker
Cream cracker is cheaper (difference - $0.4)
Which food is richer in minerals?
Cream cracker
Cream cracker is relatively richer in minerals
Which food is lower in Sugar?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 8.19g)
Which food contains less Sodium?
Chinese cabbage
Chinese cabbage contains less Sodium (difference - 1083mg)
Which food is lower in Saturated fat?
Chinese cabbage
Chinese cabbage is lower in Saturated fat (difference - 5.335g)
Which food is lower in glycemic index?
Chinese cabbage
Chinese cabbage is lower in glycemic index (difference - 33)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cream cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167530/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.