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  6. Chinese cabbage vs. Gratin

Chinese cabbage vs. Gratin — In-Depth Nutrition Comparison

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How are Chinese cabbage and Gratin different?

  • Chinese cabbage is higher in Vitamin C, Vitamin A RAE, and Folate, however, Gratin is richer in Copper, Phosphorus, and Vitamin B5.
  • Daily need coverage for Vitamin C from Chinese cabbage is 39% higher.
  • Chinese cabbage contains 6 times more Folate than Gratin. While Chinese cabbage contains 66µg of Folate, Gratin contains only 11µg.
  • Chinese cabbage has less Sodium.

Cabbage, chinese (pak-choi), raw and Potatoes, au gratin, home-prepared from recipe using butter are the varieties used in this article.

Infographic

Chinese cabbage vs Gratin 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.
Chinese cabbage
Chinese cabbage
2
:
8
Gratin
Gratin
Contains more Iron +25%
Contains less Sodium -85%
Contains more Calcium +13.3%
Contains more Phosphorus +205.4%
Contains more Potassium +57.1%
Contains more Zinc +263.2%
Contains more Copper +661.9%
Contains more Selenium +440%
Equal in Magnesium - 20
Equal in Manganese - 0.161
Chinese cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Gratin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 24% 15% 49% 35% 57% 19% 54% 22% 15%
Contains more Iron +25%
Contains less Sodium -85%
Contains more Calcium +13.3%
Contains more Phosphorus +205.4%
Contains more Potassium +57.1%
Contains more Zinc +263.2%
Contains more Copper +661.9%
Contains more Selenium +440%
Equal in Magnesium - 20
Equal in Manganese - 0.161

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.
Chinese cabbage
Chinese cabbage
6
:
4
Gratin
Gratin
Contains more Vitamin A +1592.4%
Contains more Vitamin C +354.5%
Contains more Vitamin B6 +11.5%
Contains more Folate +500%
Contains more Vitamin B1 +60%
Contains more Vitamin B2 +65.7%
Contains more Vitamin B3 +98.6%
Contains more Vitamin B5 +339.8%
Chinese cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 269% 2% 0% 150% 10% 17% 10% 6% 45% 50% 0% 114%
Gratin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 33% 16% 27% 19% 24% 41% 9% 0% 0%
Contains more Vitamin A +1592.4%
Contains more Vitamin C +354.5%
Contains more Vitamin B6 +11.5%
Contains more Folate +500%
Contains more Vitamin B1 +60%
Contains more Vitamin B2 +65.7%
Contains more Vitamin B3 +98.6%
Contains more Vitamin B5 +339.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chinese cabbage
Chinese cabbage
1
:
4
Gratin
Gratin
Contains more Water +28.8%
Contains more Protein +237.3%
Contains more Fats +3695%
Contains more Carbs +417%
Contains more Other +160%
Chinese cabbage
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Gratin
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 g
Contains more Water +28.8%
Contains more Protein +237.3%
Contains more Fats +3695%
Contains more Carbs +417%
Contains more Other +160%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chinese cabbage
Chinese cabbage
1
:
2
Gratin
Gratin
Contains less Saturated Fat -99.4%
Contains more Monounsaturated Fat +14226.7%
Contains more Polyunsaturated fat +187.5%
Chinese cabbage
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
Gratin
66% 30% 4%
Saturated Fat: 4.733 g
Monounsaturated Fat: 2.149 g
Polyunsaturated fat: 0.276 g
Contains less Saturated Fat -99.4%
Contains more Monounsaturated Fat +14226.7%
Contains more Polyunsaturated fat +187.5%

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

All nutrients comparison - raw data values

Nutrient Chinese cabbage Gratin Opinion
Net carbs 1.18g 9.47g Gratin
Protein 1.5g 5.06g Gratin
Fats 0.2g 7.59g Gratin
Carbs 2.18g 11.27g Gratin
Calories 13kcal 132kcal Gratin
Sugar 1.18g Gratin
Fiber 1g 1.8g Gratin
Calcium 105mg 119mg Gratin
Iron 0.8mg 0.64mg Chinese cabbage
Magnesium 19mg 20mg Gratin
Phosphorus 37mg 113mg Gratin
Potassium 252mg 396mg Gratin
Sodium 65mg 433mg Chinese cabbage
Zinc 0.19mg 0.69mg Gratin
Copper 0.021mg 0.16mg Gratin
Manganese 0.159mg 0.161mg Gratin
Selenium 0.5µg 2.7µg Gratin
Vitamin A 4468IU 264IU Chinese cabbage
Vitamin A RAE 223µg 64µg Chinese cabbage
Vitamin E 0.09mg Chinese cabbage
Vitamin C 45mg 9.9mg Chinese cabbage
Vitamin B1 0.04mg 0.064mg Gratin
Vitamin B2 0.07mg 0.116mg Gratin
Vitamin B3 0.5mg 0.993mg Gratin
Vitamin B5 0.088mg 0.387mg Gratin
Vitamin B6 0.194mg 0.174mg Chinese cabbage
Folate 66µg 11µg Chinese cabbage
Vitamin K 45.5µg Chinese cabbage
Tryptophan 0.015mg 0.07mg Gratin
Threonine 0.049mg 0.192mg Gratin
Isoleucine 0.085mg 0.284mg Gratin
Leucine 0.088mg 0.443mg Gratin
Lysine 0.089mg 0.381mg Gratin
Methionine 0.009mg 0.117mg Gratin
Phenylalanine 0.044mg 0.254mg Gratin
Valine 0.066mg 0.325mg Gratin
Histidine 0.026mg 0.151mg Gratin
Cholesterol 0mg 23mg Chinese cabbage
Saturated Fat 0.027g 4.733g Chinese cabbage
Monounsaturated Fat 0.015g 2.149g Gratin
Polyunsaturated fat 0.096g 0.276g Gratin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese cabbage Gratin
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
56%
Chinese cabbage
15%
Gratin
Minerals Daily Need Coverage Score
16%
Chinese cabbage
32%
Gratin

Comparison summary

Which food is lower in Sugar?
Gratin
Gratin is lower in Sugar (difference - 1.18g)
Which food is lower in glycemic index?
Gratin
Gratin is lower in glycemic index (difference - 32)
Which food is cheaper?
Gratin
Gratin is cheaper (difference - $0.4)
Which food is richer in minerals?
Gratin
Gratin is relatively richer in minerals
Which food contains less Sodium?
Chinese cabbage
Chinese cabbage contains less Sodium (difference - 368mg)
Which food is lower in Cholesterol?
Chinese cabbage
Chinese cabbage is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 4.706g)
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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.