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  6. Chinese cabbage vs. Corn raw

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

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Summary of differences between Chinese cabbage and corn raw

  • Chinese cabbage has more vitamin A, vitamin C, vitamin K, calcium, vitamin B6, and folate; however, corn raw is higher in vitamin B5, vitamin B1, vitamin B3, and phosphorus.
  • Chinese cabbage covers your daily need for vitamin A, 86% more than corn raw.
  • Chinese cabbage has 152 times more vitamin K than corn raw. While Chinese cabbage has 45.5µg of vitamin K, corn raw has only 0.3µg.
  • The glycemic index of corn raw is higher.

These are the specific foods used in this comparison Cabbage, chinese (pak-choi), raw and Corn, sweet, yellow, raw.

Infographic

Chinese cabbage vs Corn 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more CalciumCalcium +5150%
Contains more IronIron +53.8%
Contains more MagnesiumMagnesium +94.7%
Contains more CopperCopper +157.1%
Contains more ZincZinc +142.1%
Contains more PhosphorusPhosphorus +140.5%
Contains less SodiumSodium -76.9%
Contains more SeleniumSelenium +20%
~equal in Potassium ~270mg
~equal in Manganese ~0.163mg

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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Contains more Vitamin CVitamin C +561.8%
Contains more Vitamin AVitamin A +2377.8%
Contains more Vitamin EVitamin E +28.6%
Contains more Vitamin B2Vitamin B2 +27.3%
Contains more Vitamin B6Vitamin B6 +108.6%
Contains more Vitamin KVitamin K +15066.7%
Contains more FolateFolate +57.1%
Contains more Vitamin B1Vitamin B1 +287.5%
Contains more Vitamin B3Vitamin B3 +254%
Contains more Vitamin B5Vitamin B5 +714.8%
Contains more CholineCholine +259.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Corn raw DV% diff.
Vitamin C 45mg 6.8mg 42%
Vitamin K 45.5µg 0.3µg 38%
Vitamin A 223µg 9µg 24%
Vitamin B5 0.088mg 0.717mg 13%
Calcium 105mg 2mg 10%
Vitamin B1 0.04mg 0.155mg 10%
Vitamin B6 0.194mg 0.093mg 8%
Vitamin B3 0.5mg 1.77mg 8%
Phosphorus 37mg 89mg 7%
Carbs 2.18g 18.7g 6%
Folate 66µg 42µg 6%
Protein 1.5g 3.27g 4%
Calories 13kcal 86kcal 4%
Copper 0.021mg 0.054mg 4%
Fiber 1g 2g 4%
Iron 0.8mg 0.52mg 4%
Magnesium 19mg 37mg 4%
Choline 6.4mg 23mg 3%
Polyunsaturated fat 0.096g 0.487g 3%
Starch 5.7g 2%
Sodium 65mg 15mg 2%
Fructose 1.94g 2%
Fats 0.2g 1.35g 2%
Zinc 0.19mg 0.46mg 2%
Monounsaturated fat 0.015g 0.432g 1%
Saturated fat 0.027g 0.325g 1%
Vitamin B2 0.07mg 0.055mg 1%
Potassium 252mg 270mg 1%
Net carbs 1.18g 16.7g N/A
Sugar 1.18g 6.26g N/A
Vitamin E 0.09mg 0.07mg 0%
Selenium 0.5µg 0.6µg 0%
Manganese 0.159mg 0.163mg 0%
Tryptophan 0.015mg 0.023mg 0%
Threonine 0.049mg 0.129mg 0%
Isoleucine 0.085mg 0.129mg 0%
Leucine 0.088mg 0.348mg 0%
Lysine 0.089mg 0.137mg 0%
Methionine 0.009mg 0.067mg 0%
Phenylalanine 0.044mg 0.15mg 0%
Valine 0.066mg 0.185mg 0%
Histidine 0.026mg 0.089mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g 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
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more WaterWater +25.3%
Contains more OtherOther +27%
Contains more ProteinProtein +118%
Contains more FatsFats +575%
Contains more CarbsCarbs +757.8%

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
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains less Sat. FatSaturated fat -91.7%
Contains more Mono. FatMonounsaturated fat +2780%
Contains more Poly. FatPolyunsaturated fat +407.3%

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.