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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 A, vitamin C, and folate; however, gratin is richer in copper, phosphorus, and vitamin B5.
  • Daily need coverage for vitamin A for Chinese cabbage is 84% 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.
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%
Gratin
Gratin
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 36% 35% 24% 53% 19% 48% 56% 21% 15%
Contains more IronIron +25%
Contains less SodiumSodium -85%
Contains more CalciumCalcium +13.3%
Contains more PotassiumPotassium +57.1%
Contains more CopperCopper +661.9%
Contains more ZincZinc +263.2%
Contains more PhosphorusPhosphorus +205.4%
Contains more SeleniumSelenium +440%
~equal in Magnesium ~20mg
~equal in Manganese ~0.161mg

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%
Gratin
Gratin
4
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 33% 21% 0% 0% 16% 27% 19% 23% 40% 0% 0% 8.3% 0%
Contains more Vitamin CVitamin C +354.5%
Contains more Vitamin AVitamin A +248.4%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +11.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +500%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B2Vitamin B2 +65.7%
Contains more Vitamin B3Vitamin B3 +98.6%
Contains more Vitamin B5Vitamin B5 +339.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Gratin DV% diff.
Vitamin C 45mg 9.9mg 39%
Vitamin K 45.5µg 38%
Saturated fat 0.027g 4.733g 21%
Vitamin A 223µg 64µg 18%
Sodium 65mg 433mg 16%
Copper 0.021mg 0.16mg 15%
Folate 66µg 11µg 14%
Fats 0.2g 7.59g 11%
Phosphorus 37mg 113mg 11%
Cholesterol 0mg 23mg 8%
Protein 1.5g 5.06g 7%
Calories 13kcal 132kcal 6%
Vitamin B5 0.088mg 0.387mg 6%
Monounsaturated fat 0.015g 2.149g 5%
Zinc 0.19mg 0.69mg 5%
Vitamin B2 0.07mg 0.116mg 4%
Selenium 0.5µg 2.7µg 4%
Potassium 252mg 396mg 4%
Fiber 1g 1.8g 3%
Vitamin B3 0.5mg 0.993mg 3%
Carbs 2.18g 11.27g 3%
Vitamin B1 0.04mg 0.064mg 2%
Iron 0.8mg 0.64mg 2%
Vitamin B6 0.194mg 0.174mg 2%
Choline 6.4mg 1%
Vitamin E 0.09mg 1%
Polyunsaturated fat 0.096g 0.276g 1%
Calcium 105mg 119mg 1%
Net carbs 1.18g 9.47g N/A
Magnesium 19mg 20mg 0%
Sugar 1.18g N/A
Manganese 0.159mg 0.161mg 0%
Tryptophan 0.015mg 0.07mg 0%
Threonine 0.049mg 0.192mg 0%
Isoleucine 0.085mg 0.284mg 0%
Leucine 0.088mg 0.443mg 0%
Lysine 0.089mg 0.381mg 0%
Methionine 0.009mg 0.117mg 0%
Phenylalanine 0.044mg 0.254mg 0%
Valine 0.066mg 0.325mg 0%
Histidine 0.026mg 0.151mg 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
Gratin
Gratin
4
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 WaterWater +28.8%
Contains more ProteinProtein +237.3%
Contains more FatsFats +3695%
Contains more CarbsCarbs +417%
Contains more OtherOther +160%

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
Gratin
Gratin
2
66% 30% 4%
Saturated fat: Sat. Fat 4.733 g
Monounsaturated fat: Mono. Fat 2.149 g
Polyunsaturated fat: Poly. Fat 0.276 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +14226.7%
Contains more Poly. FatPolyunsaturated fat +187.5%

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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. 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.