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  6. Chinese cabbage vs. Mackerel

Chinese cabbage vs. Mackerel — In-Depth Nutrition Comparison

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What are the main differences between Chinese cabbage and mackerel?

  • Chinese cabbage is richer in vitamin A, vitamin C, and vitamin K, yet mackerel is richer in vitamin B12, vitamin D, selenium, and phosphorus.
  • Mackerel's daily need coverage for vitamin B12 is 500% higher.
  • Chinese cabbage contains less sodium.
  • Mackerel has a lower glycemic index than Chinese cabbage.

We used Cabbage, chinese (pak-choi), raw and Fish, mackerel, salted types in this comparison.

Infographic

Chinese cabbage vs Mackerel 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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Contains more CalciumCalcium +59.1%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +215.8%
Contains more PotassiumPotassium +106.3%
Contains more IronIron +75%
Contains more CopperCopper +376.2%
Contains more ZincZinc +478.9%
Contains more PhosphorusPhosphorus +586.5%
Contains more SeleniumSelenium +14580%

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% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +374.5%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +483.3%
Contains more FolateFolate +340%
Contains more Vitamin EVitamin E +2544.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +171.4%
Contains more Vitamin B3Vitamin B3 +560%
Contains more Vitamin B6Vitamin B6 +111.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1487.5%

All nutrients comparison - raw data values

Nutrient Chinese cabbage Mackerel DV% diff.
Vitamin B12 0µg 12µg 500%
Sodium 65mg 4450mg 191%
Selenium 0.5µg 73.4µg 133%
Vitamin D 0IU 1006IU 126%
Vitamin D 0µg 25.2µg 126%
Vitamin C 45mg 0mg 50%
Polyunsaturated fat 0.096g 6.21g 41%
Fats 0.2g 25.1g 38%
Protein 1.5g 18.5g 34%
Saturated fat 0.027g 7.148g 32%
Cholesterol 0mg 95mg 32%
Phosphorus 37mg 254mg 31%
Vitamin K 45.5µg 7.8µg 31%
Monounsaturated fat 0.015g 8.32g 21%
Vitamin A 223µg 47µg 20%
Vitamin B3 0.5mg 3.3mg 18%
Choline 6.4mg 101.6mg 17%
Vitamin B6 0.194mg 0.41mg 17%
Calories 13kcal 305kcal 15%
Vitamin E 0.09mg 2.38mg 15%
Folate 66µg 15µg 13%
Magnesium 19mg 60mg 10%
Copper 0.021mg 0.1mg 9%
Vitamin B2 0.07mg 0.19mg 9%
Iron 0.8mg 1.4mg 8%
Potassium 252mg 520mg 8%
Zinc 0.19mg 1.1mg 8%
Manganese 0.159mg 7%
Fiber 1g 0g 4%
Calcium 105mg 66mg 4%
Vitamin B1 0.04mg 0.02mg 2%
Vitamin B5 0.088mg 2%
Carbs 2.18g 0g 1%
Net carbs 1.18g 0g N/A
Sugar 1.18g 0g 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 - EPA 0g 1.619g N/A
Omega-3 - DHA 0g 2.965g N/A
Omega-3 - DPA 0g 0.391g 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
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +121.7%
Contains more ProteinProtein +1133.3%
Contains more FatsFats +12450%
Contains more OtherOther +1575%

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
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +55366.7%
Contains more Poly. FatPolyunsaturated fat +6368.8%

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.