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Chinese cabbage vs. Goat cheese — In-Depth Nutrition Comparison

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Summary of differences between Chinese cabbage and goat cheese

  • Chinese cabbage has more vitamin A, vitamin C, vitamin K, and folate; however, goat cheese is higher in copper, phosphorus, vitamin B2, and calcium.
  • Goat cheese covers your daily need for saturated fat, 103% more than Chinese cabbage.
  • Chinese cabbage has less saturated fat.
  • The glycemic index of Chinese cabbage is higher.

These are the specific foods used in this comparison Cabbage, chinese (pak-choi), raw and Cheese, goat, semisoft type.

Infographic

Chinese cabbage vs Goat cheese infographic
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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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more PotassiumPotassium +59.5%
Contains less SodiumSodium -84.3%
Contains more ManganeseManganese +71%
Contains more MagnesiumMagnesium +52.6%
Contains more CalciumCalcium +183.8%
Contains more IronIron +102.5%
Contains more CopperCopper +2585.7%
Contains more ZincZinc +247.4%
Contains more PhosphorusPhosphorus +913.5%
Contains more SeleniumSelenium +660%

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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +223.3%
Contains more Vitamin KVitamin K +1720%
Contains more FolateFolate +3200%
Contains more Vitamin AVitamin A +82.5%
Contains more Vitamin EVitamin E +188.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +80%
Contains more Vitamin B2Vitamin B2 +865.7%
Contains more Vitamin B3Vitamin B3 +129.6%
Contains more Vitamin B5Vitamin B5 +115.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +140.6%

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
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more CarbsCarbs +1716.7%
Contains more WaterWater +109.4%
Contains more ProteinProtein +1338.7%
Contains more FatsFats +14820%
Contains more OtherOther +267.5%

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
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +45286.7%
Contains more Poly. FatPolyunsaturated fat +638.5%

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 Goat cheese
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Chinese cabbage Goat cheese DV% diff.
Saturated fat 0.027g 20.639g 94%
Copper 0.021mg 0.564mg 60%
Vitamin C 45mg 0mg 50%
Phosphorus 37mg 375mg 48%
Vitamin B2 0.07mg 0.676mg 47%
Fats 0.2g 29.84g 46%
Protein 1.5g 21.58g 40%
Vitamin K 45.5µg 2.5µg 36%
Cholesterol 0mg 79mg 26%
Vitamin A 223µg 407µg 20%
Calcium 105mg 298mg 19%
Calories 13kcal 364kcal 18%
Monounsaturated fat 0.015g 6.808g 17%
Folate 66µg 2µg 16%
Sodium 65mg 415mg 15%
Vitamin B6 0.194mg 0.06mg 10%
Iron 0.8mg 1.62mg 10%
Vitamin B12 0µg 0.22µg 9%
Selenium 0.5µg 3.8µg 6%
Zinc 0.19mg 0.66mg 4%
Fiber 1g 0g 4%
Vitamin B3 0.5mg 1.148mg 4%
Polyunsaturated fat 0.096g 0.709g 4%
Vitamin D 0µg 0.5µg 3%
Manganese 0.159mg 0.093mg 3%
Vitamin B1 0.04mg 0.072mg 3%
Potassium 252mg 158mg 3%
Vitamin D 0IU 22IU 3%
Choline 6.4mg 15.4mg 2%
Vitamin B5 0.088mg 0.19mg 2%
Magnesium 19mg 29mg 2%
Vitamin E 0.09mg 0.26mg 1%
Carbs 2.18g 0.12g 1%
Net carbs 1.18g 0.12g N/A
Sugar 1.18g 0.12g N/A
Tryptophan 0.015mg 0.227mg 0%
Threonine 0.049mg 0.805mg 0%
Isoleucine 0.085mg 0.893mg 0%
Leucine 0.088mg 1.861mg 0%
Lysine 0.089mg 1.549mg 0%
Methionine 0.009mg 0.575mg 0%
Phenylalanine 0.044mg 0.859mg 0%
Valine 0.066mg 1.485mg 0%
Histidine 0.026mg 0.589mg 0%

Which food is preferable for your diet?

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

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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
37%
Chinese cabbage
32%
Goat cheese
Minerals Daily Need Coverage Score
16%
Chinese cabbage
64%
Goat cheese

Comparison summary

Which food is lower in Sugar?
Goat cheese
Goat cheese is lower in Sugar (difference - 1.06g)
Which food is lower in glycemic index?
Goat cheese
Goat cheese is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Goat cheese
Goat cheese is relatively richer in minerals
Which food is richer in vitamins?
Goat cheese
Goat cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Chinese cabbage
Chinese cabbage is lower in Cholesterol (difference - 79mg)
Which food contains less Sodium?
Chinese cabbage
Chinese cabbage contains less Sodium (difference - 350mg)
Which food is lower in Saturated fat?
Chinese cabbage
Chinese cabbage is lower in Saturated fat (difference - 20.612g)
Which food is cheaper?
Chinese cabbage
Chinese cabbage is cheaper (difference - $1.6)

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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.