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  6. Chinese cabbage vs. Halibut raw

Chinese cabbage vs. Halibut raw — In-Depth Nutrition Comparison

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The main differences between Chinese cabbage and halibut raw

  • Chinese cabbage is richer in vitamin A, vitamin C, vitamin K, and folate, yet halibut raw is richer in vitamin D, selenium, vitamin B12, phosphorus, and vitamin B6.
  • Daily need coverage for vitamin D for halibut raw is 183% higher.
  • Halibut raw has a lower glycemic index than Chinese cabbage.

Food types used in this article are Cabbage, chinese (pak-choi), raw and Fish, halibut, Greenland, raw.

Infographic

Chinese cabbage vs Halibut raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
Contains more CalciumCalcium +3400%
Contains more IronIron +21.2%
Contains less SodiumSodium -18.8%
Contains more ManganeseManganese +1225%
Contains more MagnesiumMagnesium +36.8%
Contains more CopperCopper +42.9%
Contains more ZincZinc +110.5%
Contains more PhosphorusPhosphorus +343.2%
Contains more SeleniumSelenium +7200%
~equal in Potassium ~268mg

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% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1492.9%
Contains more Vitamin KVitamin K +45400%
Contains more FolateFolate +6500%
Contains more Vitamin EVitamin E +711.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +14.3%
Contains more Vitamin B3Vitamin B3 +200%
Contains more Vitamin B5Vitamin B5 +184.1%
Contains more Vitamin B6Vitamin B6 +116.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +865.6%

All nutrients comparison - raw data values

Nutrient Chinese cabbage Halibut raw DV% diff.
Vitamin D 0IU 1097IU 137%
Vitamin D 0µg 27.4µg 137%
Selenium 0.5µg 36.5µg 65%
Vitamin C 45mg 0mg 50%
Vitamin B12 0µg 1µg 42%
Vitamin K 45.5µg 0.1µg 38%
Protein 1.5g 14.37g 26%
Vitamin A 223µg 14µg 23%
Monounsaturated fat 0.015g 8.378g 21%
Fats 0.2g 13.84g 21%
Phosphorus 37mg 164mg 18%
Vitamin B6 0.194mg 0.42mg 17%
Folate 66µg 1µg 16%
Cholesterol 0mg 46mg 15%
Saturated fat 0.027g 2.419g 11%
Choline 6.4mg 61.8mg 10%
Calcium 105mg 3mg 10%
Calories 13kcal 186kcal 9%
Polyunsaturated fat 0.096g 1.367g 8%
Vitamin B3 0.5mg 1.5mg 6%
Manganese 0.159mg 0.012mg 6%
Fiber 1g 0g 4%
Vitamin E 0.09mg 0.73mg 4%
Vitamin B5 0.088mg 0.25mg 3%
Vitamin B1 0.04mg 0.06mg 2%
Zinc 0.19mg 0.4mg 2%
Iron 0.8mg 0.66mg 2%
Magnesium 19mg 26mg 2%
Vitamin B2 0.07mg 0.08mg 1%
Sodium 65mg 80mg 1%
Copper 0.021mg 0.03mg 1%
Carbs 2.18g 0g 1%
Net carbs 1.18g 0g N/A
Potassium 252mg 268mg 0%
Sugar 1.18g 0g N/A
Tryptophan 0.015mg 0.161mg 0%
Threonine 0.049mg 0.63mg 0%
Isoleucine 0.085mg 0.662mg 0%
Leucine 0.088mg 1.168mg 0%
Lysine 0.089mg 1.32mg 0%
Methionine 0.009mg 0.425mg 0%
Phenylalanine 0.044mg 0.561mg 0%
Valine 0.066mg 0.74mg 0%
Histidine 0.026mg 0.423mg 0%
Omega-3 - EPA 0g 0.526g N/A
Omega-3 - DHA 0g 0.393g N/A
Omega-3 - DPA 0g 0.089g N/A

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
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +35.6%
Contains more ProteinProtein +858%
Contains more FatsFats +6820%
Contains more OtherOther +90%

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
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +55753.3%
Contains more Poly. FatPolyunsaturated fat +1324%

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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.