Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Chinese cabbage vs. Garlic — In-Depth Nutrition Comparison

Compare

Differences between Chinese cabbage and Garlic

  • Chinese cabbage has more Vitamin K, Vitamin A RAE, Folate, and Vitamin C, while Garlic has more Vitamin B6, Manganese, Copper, Selenium, Phosphorus, and Vitamin B1.
  • Garlic's daily need coverage for Vitamin B6 is 80% higher.

The food types used in this comparison are Cabbage, chinese (pak-choi), raw and Garlic, raw.

Infographic

Chinese cabbage vs Garlic 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%
Garlic
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Contains more MagnesiumMagnesium +31.6%
Contains more CalciumCalcium +72.4%
Contains more PotassiumPotassium +59.1%
Contains more IronIron +112.5%
Contains more CopperCopper +1323.8%
Contains more ZincZinc +510.5%
Contains more PhosphorusPhosphorus +313.5%
Contains less SodiumSodium -73.8%
Contains more ManganeseManganese +951.6%
Contains more SeleniumSelenium +2740%

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%
Garlic
6
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 104% 0.54% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
Contains more Vitamin CVitamin C +44.2%
Contains more Vitamin AVitamin A +49544.4%
Contains more Vitamin EVitamin E +12.5%
Contains more Vitamin KVitamin K +2576.5%
Contains more FolateFolate +2100%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +57.1%
Contains more Vitamin B3Vitamin B3 +40%
Contains more Vitamin B5Vitamin B5 +577.3%
Contains more Vitamin B6Vitamin B6 +536.6%
Contains more CholineCholine +262.5%
~equal in Vitamin D ~0µg
~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
Garlic
4
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more WaterWater +62.7%
Contains more ProteinProtein +324%
Contains more FatsFats +150%
Contains more CarbsCarbs +1416.5%
Contains more OtherOther +87.5%

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
Garlic
1
26% 3% 71%
Saturated Fat: Sat. Fat 0.089 g
Monounsaturated Fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
Contains less Sat. FatSaturated Fat -69.7%
Contains more Mono. FatMonounsaturated Fat +36.4%
Contains more Poly. FatPolyunsaturated fat +159.4%

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

All nutrients comparison - raw data values

Nutrient Chinese cabbage Garlic Opinion
Calories 13kcal 149kcal Garlic
Protein 1.5g 6.36g Garlic
Fats 0.2g 0.5g Garlic
Vitamin C 45mg 31.2mg Chinese cabbage
Net carbs 1.18g 30.96g Garlic
Carbs 2.18g 33.06g Garlic
Magnesium 19mg 25mg Garlic
Calcium 105mg 181mg Garlic
Potassium 252mg 401mg Garlic
Iron 0.8mg 1.7mg Garlic
Sugar 1.18g 1g Garlic
Fiber 1g 2.1g Garlic
Copper 0.021mg 0.299mg Garlic
Zinc 0.19mg 1.16mg Garlic
Phosphorus 37mg 153mg Garlic
Sodium 65mg 17mg Garlic
Vitamin A 4468IU 9IU Chinese cabbage
Vitamin A RAE 223µg 0µg Chinese cabbage
Vitamin E 0.09mg 0.08mg Chinese cabbage
Manganese 0.159mg 1.672mg Garlic
Selenium 0.5µg 14.2µg Garlic
Vitamin B1 0.04mg 0.2mg Garlic
Vitamin B2 0.07mg 0.11mg Garlic
Vitamin B3 0.5mg 0.7mg Garlic
Vitamin B5 0.088mg 0.596mg Garlic
Vitamin B6 0.194mg 1.235mg Garlic
Vitamin K 45.5µg 1.7µg Chinese cabbage
Folate 66µg 3µg Chinese cabbage
Choline 6.4mg 23.2mg Garlic
Saturated Fat 0.027g 0.089g Chinese cabbage
Monounsaturated Fat 0.015g 0.011g Chinese cabbage
Polyunsaturated fat 0.096g 0.249g Garlic
Tryptophan 0.015mg 0.066mg Garlic
Threonine 0.049mg 0.157mg Garlic
Isoleucine 0.085mg 0.217mg Garlic
Leucine 0.088mg 0.308mg Garlic
Lysine 0.089mg 0.273mg Garlic
Methionine 0.009mg 0.076mg Garlic
Phenylalanine 0.044mg 0.183mg Garlic
Valine 0.066mg 0.291mg Garlic
Histidine 0.026mg 0.113mg Garlic

Which food is preferable for your diet?

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

People also compare

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
41%
Garlic
Minerals Daily Need Coverage Score
16%
Chinese cabbage
67%
Garlic

Comparison summary

Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 48mg)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.062g)
Which food is cheaper?
Chinese cabbage
Chinese cabbage is cheaper (difference - $0.2)
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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.