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Chinese cabbage vs. Ham — In-Depth Nutrition Comparison

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Significant differences between Chinese cabbage and ham

  • Chinese cabbage has more vitamin A, vitamin C, and vitamin K; however, ham is richer in vitamin B1, selenium, vitamin B12, zinc, phosphorus, and vitamin B3.
  • Chinese cabbage covers your daily vitamin A needs 89% more than ham.
  • Chinese cabbage contains less sodium.
  • Chinese cabbage has a higher glycemic index. The glycemic index of Chinese cabbage is 32, while the glycemic index of ham is 0.

Specific food types used in this comparison are Cabbage, chinese (pak-choi), raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Chinese cabbage vs Ham 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%
Ham
Ham
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
Contains more MagnesiumMagnesium +35.7%
Contains more CalciumCalcium +1212.5%
Contains less SodiumSodium -94.6%
Contains more ManganeseManganese +194.4%
Contains more PotassiumPotassium +13.9%
Contains more IronIron +85%
Contains more CopperCopper +276.2%
Contains more ZincZinc +1415.8%
Contains more PhosphorusPhosphorus +429.7%
Contains more SeleniumSelenium +3800%

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%
Ham
Ham
9
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% 0% 5% 12% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2100%
Contains more Vitamin EVitamin E +177.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1785%
Contains more Vitamin B2Vitamin B2 +188.6%
Contains more Vitamin B3Vitamin B3 +704.6%
Contains more Vitamin B5Vitamin B5 +358%
Contains more Vitamin B6Vitamin B6 +106.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1229.7%

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
Ham
Ham
3
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Contains more CarbsCarbs +45.3%
Contains more WaterWater +40.9%
Contains more ProteinProtein +1295.3%
Contains more FatsFats +2665%
Contains more OtherOther +446.3%

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
Ham
Ham
2
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
Contains less Sat. FatSaturated fat -98.5%
Contains more Mono. FatMonounsaturated fat +17366.7%
Contains more Poly. FatPolyunsaturated fat +462.5%

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 Ham
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 Ham DV% diff.
Vitamin B1 0.04mg 0.754mg 60%
Vitamin C 45mg 0mg 50%
Sodium 65mg 1203mg 49%
Protein 1.5g 20.93g 39%
Vitamin K 45.5µg 0µg 38%
Selenium 0.5µg 19.5µg 35%
Vitamin B12 0µg 0.65µg 27%
Vitamin A 223µg 0µg 25%
Zinc 0.19mg 2.88mg 24%
Phosphorus 37mg 196mg 23%
Vitamin B3 0.5mg 4.023mg 22%
Cholesterol 0mg 53mg 18%
Folate 66µg 3µg 16%
Vitamin B6 0.194mg 0.4mg 16%
Choline 6.4mg 85.1mg 14%
Calcium 105mg 8mg 10%
Vitamin B2 0.07mg 0.202mg 10%
Iron 0.8mg 1.48mg 9%
Saturated fat 0.027g 1.81g 8%
Fats 0.2g 5.53g 8%
Monounsaturated fat 0.015g 2.62g 7%
Calories 13kcal 145kcal 7%
Copper 0.021mg 0.079mg 6%
Vitamin B5 0.088mg 0.403mg 6%
Manganese 0.159mg 0.054mg 5%
Vitamin D 0µg 0.8µg 4%
Fiber 1g 0g 4%
Vitamin D 0IU 32IU 4%
Polyunsaturated fat 0.096g 0.54g 3%
Vitamin E 0.09mg 0.25mg 1%
Potassium 252mg 287mg 1%
Magnesium 19mg 14mg 1%
Net carbs 1.18g 1.5g N/A
Carbs 2.18g 1.5g 0%
Sugar 1.18g 0g N/A
Tryptophan 0.015mg 0.251mg 0%
Threonine 0.049mg 0.931mg 0%
Isoleucine 0.085mg 0.918mg 0%
Leucine 0.088mg 1.661mg 0%
Lysine 0.089mg 1.775mg 0%
Methionine 0.009mg 0.553mg 0%
Phenylalanine 0.044mg 0.904mg 0%
Valine 0.066mg 0.908mg 0%
Histidine 0.026mg 0.75mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese cabbage Ham
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
44%
Ham
Minerals Daily Need Coverage Score
16%
Chinese cabbage
55%
Ham

Comparison summary

Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 1.18g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Ham
Ham is relatively richer in minerals
Which food is richer in vitamins?
Ham
Ham is relatively richer in vitamins
Which food is lower in Cholesterol?
Chinese cabbage
Chinese cabbage is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Chinese cabbage
Chinese cabbage contains less Sodium (difference - 1138mg)
Which food is lower in Saturated fat?
Chinese cabbage
Chinese cabbage is lower in Saturated fat (difference - 1.783g)
Which food is cheaper?
Chinese cabbage
Chinese cabbage is cheaper (difference - $0.1)

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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.