Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Chinese cabbage
  5. Compare
  6. Chinese cabbage vs. Filo

Chinese cabbage vs. Filo — In-Depth Nutrition Comparison

Compare

The main differences between Chinese cabbage and filo

  • Chinese cabbage is richer in vitamin A, vitamin C, and vitamin K, yet filo is richer in vitamin B1, selenium, iron, vitamin B3, vitamin B2, and manganese.
  • Daily need coverage for vitamin A for Chinese cabbage is 89% higher.
  • Chinese cabbage contains less sodium.

Food types used in this article are Cabbage, chinese (pak-choi), raw and Phyllo dough.

Infographic

Chinese cabbage vs Filo 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%
Filo
Filo
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.3% 6.5% 120% 34% 13% 32% 63% 62% 127%
Contains more MagnesiumMagnesium +26.7%
Contains more CalciumCalcium +854.5%
Contains more PotassiumPotassium +240.5%
Contains less SodiumSodium -86.5%
Contains more IronIron +301.3%
Contains more CopperCopper +381%
Contains more ZincZinc +157.9%
Contains more PhosphorusPhosphorus +102.7%
Contains more ManganeseManganese +199.4%
Contains more SeleniumSelenium +4560%

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%
Filo
Filo
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% 1.6% 0% 135% 79% 76% 18% 6.9% 0% 6.3% 66% 3.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +12.5%
Contains more Vitamin B6Vitamin B6 +546.7%
Contains more Vitamin KVitamin K +1720%
Contains more Vitamin B1Vitamin B1 +1252.5%
Contains more Vitamin B2Vitamin B2 +387.1%
Contains more Vitamin B3Vitamin B3 +714.6%
Contains more Vitamin B5Vitamin B5 +243.2%
Contains more FolateFolate +33.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~6.9mg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Filo DV% diff.
Vitamin C 45mg 0mg 50%
Vitamin B1 0.04mg 0.541mg 42%
Selenium 0.5µg 23.3µg 41%
Vitamin K 45.5µg 2.5µg 36%
Iron 0.8mg 3.21mg 30%
Vitamin A 223µg 0µg 25%
Vitamin B3 0.5mg 4.073mg 22%
Vitamin B2 0.07mg 0.341mg 21%
Sodium 65mg 483mg 18%
Carbs 2.18g 52.6g 17%
Manganese 0.159mg 0.476mg 14%
Calories 13kcal 299kcal 14%
Vitamin B6 0.194mg 0.03mg 13%
Protein 1.5g 7.1g 11%
Copper 0.021mg 0.101mg 9%
Fats 0.2g 6g 9%
Calcium 105mg 11mg 9%
Monounsaturated fat 0.015g 3.149g 8%
Saturated fat 0.027g 1.47g 7%
Polyunsaturated fat 0.096g 0.923g 6%
Folate 66µg 88µg 6%
Phosphorus 37mg 75mg 5%
Potassium 252mg 74mg 5%
Vitamin B5 0.088mg 0.302mg 4%
Fiber 1g 1.9g 4%
Zinc 0.19mg 0.49mg 3%
Magnesium 19mg 15mg 1%
Net carbs 1.18g 50.7g N/A
Sugar 1.18g 0.18g N/A
Vitamin E 0.09mg 0.08mg 0%
Choline 6.4mg 6.9mg 0%
Tryptophan 0.015mg 0.088mg 0%
Threonine 0.049mg 0.194mg 0%
Isoleucine 0.085mg 0.246mg 0%
Leucine 0.088mg 0.49mg 0%
Lysine 0.089mg 0.158mg 0%
Methionine 0.009mg 0.126mg 0%
Phenylalanine 0.044mg 0.359mg 0%
Valine 0.066mg 0.286mg 0%
Histidine 0.026mg 0.159mg 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
Filo
Filo
4
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
Contains more WaterWater +192.4%
Contains more ProteinProtein +373.3%
Contains more FatsFats +2900%
Contains more CarbsCarbs +2312.8%
Contains more OtherOther +112.5%

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
Filo
Filo
2
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
Contains less Sat. FatSaturated fat -98.2%
Contains more Mono. FatMonounsaturated fat +20893.3%
Contains more Poly. FatPolyunsaturated fat +861.5%

People also compare

Chinese cabbage
Chinese cabbage vs Broccoli
Broccoli
Chinese cabbage
Chinese cabbage vs Cabbage
Cabbage
Chinese cabbage
Chinese cabbage vs Red cabbage
Red cabbage
Filo
Filo vs Apple strudel
Apple strudel
Filo
Filo vs Sweet roll
Sweet roll
Filo
Filo vs Waffle
Waffle

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. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/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.