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Chinese cabbage vs. Matzo — In-Depth Nutrition Comparison

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Summary of differences between Chinese cabbage and matzo

  • Chinese cabbage has more vitamin A, vitamin C, vitamin K, and folate; however, matzo is higher in selenium, iron, vitamin B1, manganese, vitamin B3, and vitamin B2.
  • Chinese cabbage covers your daily need for vitamin A, 89% more than matzo.

These are the specific foods used in this comparison Cabbage, chinese (pak-choi), raw and Crackers, matzo, plain.

Infographic

Chinese cabbage vs Matzo 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%
Matzo
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 3.9% 9.9% 119% 20% 19% 38% 0% 85% 201%
Contains more CalciumCalcium +707.7%
Contains more PotassiumPotassium +125%
Contains more MagnesiumMagnesium +31.6%
Contains more IronIron +295%
Contains more CopperCopper +185.7%
Contains more ZincZinc +257.9%
Contains more PhosphorusPhosphorus +140.5%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +308.8%
Contains more SeleniumSelenium +7280%

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%
Matzo
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% 0% 1.2% 0% 97% 67% 73% 27% 27% 0% 0.75% 13% 5.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B6Vitamin B6 +68.7%
Contains more Vitamin KVitamin K +15066.7%
Contains more FolateFolate +288.2%
Contains more Vitamin B1Vitamin B1 +867.5%
Contains more Vitamin B2Vitamin B2 +315.7%
Contains more Vitamin B3Vitamin B3 +678.4%
Contains more Vitamin B5Vitamin B5 +403.4%
Contains more CholineCholine +68.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Matzo
3
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Contains more WaterWater +2116.7%
Contains more OtherOther +33.3%
Contains more ProteinProtein +566.7%
Contains more FatsFats +600%
Contains more CarbsCarbs +3739.4%

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
Matzo
2
24% 13% 63%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.127 g
Polyunsaturated fat: Poly. Fat 0.603 g
Contains less Sat. FatSaturated fat -88.1%
Contains more Mono. FatMonounsaturated fat +746.7%
Contains more Poly. FatPolyunsaturated fat +528.1%

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 Matzo
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chinese cabbage Matzo DV% diff.
Selenium 0.5µg 36.9µg 66%
Vitamin C 45mg 0mg 50%
Vitamin K 45.5µg 0.3µg 38%
Iron 0.8mg 3.16mg 30%
Vitamin B1 0.04mg 0.387mg 29%
Carbs 2.18g 83.7g 27%
Vitamin A 223µg 0µg 25%
Vitamin B3 0.5mg 3.892mg 21%
Manganese 0.159mg 0.65mg 21%
Calories 13kcal 395kcal 19%
Protein 1.5g 10g 17%
Vitamin B2 0.07mg 0.291mg 17%
Folate 66µg 17µg 12%
Calcium 105mg 13mg 9%
Fiber 1g 3g 8%
Phosphorus 37mg 89mg 7%
Vitamin B5 0.088mg 0.443mg 7%
Vitamin B6 0.194mg 0.115mg 6%
Copper 0.021mg 0.06mg 4%
Zinc 0.19mg 0.68mg 4%
Potassium 252mg 112mg 4%
Sodium 65mg 0mg 3%
Polyunsaturated fat 0.096g 0.603g 3%
Fats 0.2g 1.4g 2%
Magnesium 19mg 25mg 1%
Choline 6.4mg 10.8mg 1%
Saturated fat 0.027g 0.226g 1%
Net carbs 1.18g 80.7g N/A
Sugar 1.18g 0.29g N/A
Vitamin E 0.09mg 0.06mg 0%
Monounsaturated fat 0.015g 0.127g 0%
Tryptophan 0.015mg 0.116mg 0%
Threonine 0.049mg 0.267mg 0%
Isoleucine 0.085mg 0.371mg 0%
Leucine 0.088mg 0.692mg 0%
Lysine 0.089mg 0.193mg 0%
Methionine 0.009mg 0.176mg 0%
Phenylalanine 0.044mg 0.494mg 0%
Valine 0.066mg 0.42mg 0%
Histidine 0.026mg 0.213mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese cabbage Matzo
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
24%
Matzo
Minerals Daily Need Coverage Score
16%
Chinese cabbage
51%
Matzo

Comparison summary

Which food is lower in Sugar?
Matzo
Matzo is lower in Sugar (difference - 0.89g)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 65mg)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 32)
Which food is cheaper?
Matzo
Matzo is cheaper (difference - $0.4)
Which food is richer in minerals?
Matzo
Matzo is relatively richer in minerals
Which food is lower in Saturated fat?
Chinese cabbage
Chinese cabbage is lower in Saturated fat (difference - 0.199g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Matzo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172740/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.