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  6. Chinese cabbage vs. Dried fruit

Chinese cabbage vs. Dried fruit — In-Depth Nutrition Comparison

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How are Chinese cabbage and Dried fruit different?

  • Chinese cabbage is richer in Vitamin C, Vitamin K, and Folate, while Dried fruit is higher in Copper, Vitamin E, Potassium, Fiber, Iron, Vitamin B3, and Vitamin B5.
  • Chinese cabbage covers your daily need of Vitamin C 49% more than Dried fruit.
  • Chinese cabbage contains 15 times more Vitamin K than Dried fruit. Chinese cabbage contains 45.5µg of Vitamin K, while Dried fruit contains 3.1µg.

Cabbage, chinese (pak-choi), raw and Apricots, dried, sulfured, uncooked types were used in this article.

Infographic

Chinese cabbage vs Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more CalciumCalcium +90.9%
Contains more MagnesiumMagnesium +68.4%
Contains more PotassiumPotassium +361.1%
Contains more IronIron +232.5%
Contains more CopperCopper +1533.3%
Contains more ZincZinc +105.3%
Contains more PhosphorusPhosphorus +91.9%
Contains less SodiumSodium -84.6%
Contains more ManganeseManganese +47.8%
Contains more SeleniumSelenium +340%

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% 268% 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 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin CVitamin C +4400%
Contains more Vitamin AVitamin A +24%
Contains more Vitamin B1Vitamin B1 +166.7%
Contains more Vitamin B6Vitamin B6 +35.7%
Contains more Vitamin KVitamin K +1367.7%
Contains more FolateFolate +560%
Contains more Vitamin EVitamin E +4711.1%
Contains more Vitamin B3Vitamin B3 +417.8%
Contains more Vitamin B5Vitamin B5 +486.4%
Contains more CholineCholine +117.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.074mg
~equal in Vitamin B12 ~0µg

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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more WaterWater +208.6%
Contains more ProteinProtein +126%
Contains more FatsFats +155%
Contains more CarbsCarbs +2773.4%
Contains more OtherOther +221.3%

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
10% 45% 45%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Poly. FatPolyunsaturated fat +29.7%
Contains less Sat. FatSaturated Fat -37%
Contains more Mono. FatMonounsaturated Fat +393.3%

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 Dried fruit
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chinese cabbage Dried fruit Opinion
Calories 13kcal 241kcal Dried fruit
Protein 1.5g 3.39g Dried fruit
Fats 0.2g 0.51g Dried fruit
Vitamin C 45mg 1mg Chinese cabbage
Net carbs 1.18g 55.34g Dried fruit
Carbs 2.18g 62.64g Dried fruit
Magnesium 19mg 32mg Dried fruit
Calcium 105mg 55mg Chinese cabbage
Potassium 252mg 1162mg Dried fruit
Iron 0.8mg 2.66mg Dried fruit
Sugar 1.18g 53.44g Chinese cabbage
Fiber 1g 7.3g Dried fruit
Copper 0.021mg 0.343mg Dried fruit
Zinc 0.19mg 0.39mg Dried fruit
Starch 0.35g Dried fruit
Phosphorus 37mg 71mg Dried fruit
Sodium 65mg 10mg Dried fruit
Vitamin A 4468IU 3604IU Chinese cabbage
Vitamin A 223µg 180µg Chinese cabbage
Vitamin E 0.09mg 4.33mg Dried fruit
Manganese 0.159mg 0.235mg Dried fruit
Selenium 0.5µg 2.2µg Dried fruit
Vitamin B1 0.04mg 0.015mg Chinese cabbage
Vitamin B2 0.07mg 0.074mg Dried fruit
Vitamin B3 0.5mg 2.589mg Dried fruit
Vitamin B5 0.088mg 0.516mg Dried fruit
Vitamin B6 0.194mg 0.143mg Chinese cabbage
Vitamin K 45.5µg 3.1µg Chinese cabbage
Folate 66µg 10µg Chinese cabbage
Choline 6.4mg 13.9mg Dried fruit
Saturated Fat 0.027g 0.017g Dried fruit
Monounsaturated Fat 0.015g 0.074g Dried fruit
Polyunsaturated fat 0.096g 0.074g Chinese cabbage
Tryptophan 0.015mg 0.016mg Dried fruit
Threonine 0.049mg 0.073mg Dried fruit
Isoleucine 0.085mg 0.063mg Chinese cabbage
Leucine 0.088mg 0.105mg Dried fruit
Lysine 0.089mg 0.083mg Chinese cabbage
Methionine 0.009mg 0.015mg Dried fruit
Phenylalanine 0.044mg 0.062mg Dried fruit
Valine 0.066mg 0.078mg Dried fruit
Histidine 0.026mg 0.047mg Dried fruit
Fructose 12.47g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese cabbage Dried fruit
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
52%
Chinese cabbage
36%
Dried fruit
Minerals Daily Need Coverage Score
16%
Chinese cabbage
44%
Dried fruit

Comparison summary

Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 55mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is lower in Sugar?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 52.26g)
Which food is cheaper?
Chinese cabbage
Chinese cabbage is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.