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  6. Chinese cabbage vs. Fruit salad

Chinese cabbage vs. Fruit salad — In-Depth Nutrition Comparison

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How are Chinese cabbage and fruit salad different?

  • Chinese cabbage has more vitamin A, vitamin C, folate, vitamin B6, calcium, and iron than fruit salad.
  • Daily need coverage for vitamin A for Chinese cabbage is 77% higher.
  • Chinese cabbage contains 22 times more folate than fruit salad. While Chinese cabbage contains 66µg of folate, fruit salad contains only 3µg.
  • Chinese cabbage has a lower glycemic index (32) than fruit salad (54).

Cabbage, chinese (pak-choi), raw and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids are the varieties used in this article.

Infographic

Chinese cabbage vs Fruit salad 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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Contains more MagnesiumMagnesium +137.5%
Contains more CalciumCalcium +854.5%
Contains more PotassiumPotassium +117.2%
Contains more IronIron +220%
Contains more ZincZinc +35.7%
Contains more PhosphorusPhosphorus +164.3%
Contains more SeleniumSelenium +∞%
Contains more CopperCopper +138.1%
Contains less SodiumSodium -92.3%
~equal in Manganese ~0.151mg

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin CVitamin C +1263.6%
Contains more Vitamin AVitamin A +643.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +263.6%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B3Vitamin B3 +40.4%
Contains more Vitamin B5Vitamin B5 +66%
Contains more Vitamin B6Vitamin B6 +618.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2100%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Fruit salad DV% diff.
Vitamin C 45mg 3.3mg 46%
Vitamin K 45.5µg 38%
Vitamin A 223µg 30µg 21%
Folate 66µg 3µg 16%
Vitamin B6 0.194mg 0.027mg 13%
Calcium 105mg 11mg 9%
Iron 0.8mg 0.25mg 7%
Carbs 2.18g 13.05g 4%
Potassium 252mg 116mg 4%
Vitamin B2 0.07mg 0.014mg 4%
Magnesium 19mg 8mg 3%
Copper 0.021mg 0.05mg 3%
Phosphorus 37mg 14mg 3%
Sodium 65mg 5mg 3%
Calories 13kcal 50kcal 2%
Protein 1.5g 0.51g 2%
Vitamin B1 0.04mg 0.011mg 2%
Vitamin E 0.09mg 1%
Polyunsaturated fat 0.096g 0.011g 1%
Selenium 0.5µg 1%
Vitamin B3 0.5mg 0.356mg 1%
Vitamin B5 0.088mg 0.053mg 1%
Choline 6.4mg 1%
Fats 0.2g 0.03g 0%
Net carbs 1.18g 12.05g N/A
Sugar 1.18g N/A
Fiber 1g 1g 0%
Zinc 0.19mg 0.14mg 0%
Manganese 0.159mg 0.151mg 0%
Saturated fat 0.027g 0.004g 0%
Monounsaturated fat 0.015g 0.005g 0%
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%

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
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more ProteinProtein +194.1%
Contains more FatsFats +566.7%
Contains more OtherOther +207.7%
Contains more CarbsCarbs +498.6%
~equal in Water ~86.15g

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
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +200%
Contains more Poly. FatPolyunsaturated fat +772.7%
Contains less Sat. FatSaturated fat -85.2%

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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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.