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  6. Chinese cabbage vs. Garlic

Chinese cabbage vs. Garlic — In-Depth Nutrition Comparison

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Differences between Chinese cabbage and garlic

  • Chinese cabbage has more vitamin A, vitamin K, folate, and vitamin C, while garlic has more vitamin B6, manganese, copper, selenium, phosphorus, and vitamin B1.
  • Chinese cabbage's daily need coverage for vitamin A is 89% higher.
  • Garlic contains 27 times less vitamin K than Chinese cabbage. Chinese cabbage contains 45.5µg of vitamin K, while garlic contains 1.7µg.

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
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% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Garlic
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% 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 +∞%
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

All nutrients comparison - raw data values

Nutrient Chinese cabbage Garlic DV% diff.
Vitamin B6 0.194mg 1.235mg 80%
Manganese 0.159mg 1.672mg 66%
Vitamin K 45.5µg 1.7µg 37%
Copper 0.021mg 0.299mg 31%
Vitamin A 223µg 0µg 25%
Selenium 0.5µg 14.2µg 25%
Phosphorus 37mg 153mg 17%
Folate 66µg 3µg 16%
Vitamin C 45mg 31.2mg 15%
Vitamin B1 0.04mg 0.2mg 13%
Iron 0.8mg 1.7mg 11%
Carbs 2.18g 33.06g 10%
Vitamin B5 0.088mg 0.596mg 10%
Protein 1.5g 6.36g 10%
Zinc 0.19mg 1.16mg 9%
Calcium 105mg 181mg 8%
Calories 13kcal 149kcal 7%
Potassium 252mg 401mg 4%
Fiber 1g 2.1g 4%
Vitamin B2 0.07mg 0.11mg 3%
Choline 6.4mg 23.2mg 3%
Sodium 65mg 17mg 2%
Polyunsaturated fat 0.096g 0.249g 1%
Vitamin B3 0.5mg 0.7mg 1%
Magnesium 19mg 25mg 1%
Fats 0.2g 0.5g 0%
Net carbs 1.18g 30.96g N/A
Sugar 1.18g 1g N/A
Vitamin E 0.09mg 0.08mg 0%
Saturated fat 0.027g 0.089g 0%
Monounsaturated fat 0.015g 0.011g 0%
Tryptophan 0.015mg 0.066mg 0%
Threonine 0.049mg 0.157mg 0%
Isoleucine 0.085mg 0.217mg 0%
Leucine 0.088mg 0.308mg 0%
Lysine 0.089mg 0.273mg 0%
Methionine 0.009mg 0.076mg 0%
Phenylalanine 0.044mg 0.183mg 0%
Valine 0.066mg 0.291mg 0%
Histidine 0.026mg 0.113mg 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
Garlic
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
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%

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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. 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.