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Chinese cabbage vs. Milk — In-Depth Nutrition Comparison

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How are Chinese cabbage and milk different?

  • Chinese cabbage is richer in vitamin A, vitamin C, vitamin K, folate, vitamin B6, and iron, while milk is higher in vitamin B12, vitamin B2, phosphorus, and vitamin D.
  • Chinese cabbage covers your daily need for vitamin A, 85% more than milk.

Cabbage, chinese (pak-choi), raw and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D types were used in this article.

Infographic

Chinese cabbage vs Milk 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%
Milk
Milk
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Contains more MagnesiumMagnesium +72.7%
Contains more PotassiumPotassium +68%
Contains more IronIron +2566.7%
Contains more CopperCopper +110%
Contains more ManganeseManganese +5200%
Contains more CalciumCalcium +19%
Contains more ZincZinc +121.1%
Contains more PhosphorusPhosphorus +156.8%
Contains less SodiumSodium -32.3%
Contains more SeleniumSelenium +560%

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%
Milk
Milk
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% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +284.5%
Contains more Vitamin EVitamin E +800%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B3Vitamin B3 +437.6%
Contains more Vitamin B6Vitamin B6 +424.3%
Contains more Vitamin KVitamin K +45400%
Contains more FolateFolate +1220%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +164.3%
Contains more Vitamin B5Vitamin B5 +310.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +176.6%

All nutrients comparison - raw data values

Nutrient Chinese cabbage Milk DV% diff.
Vitamin C 45mg 0mg 50%
Vitamin K 45.5µg 0.1µg 38%
Vitamin B12 0µg 0.47µg 20%
Vitamin A 223µg 58µg 18%
Folate 66µg 5µg 15%
Vitamin B6 0.194mg 0.037mg 12%
Iron 0.8mg 0.03mg 10%
Vitamin B2 0.07mg 0.185mg 9%
Phosphorus 37mg 95mg 8%
Manganese 0.159mg 0.003mg 7%
Vitamin D 0IU 48IU 6%
Vitamin D 0µg 1.2µg 6%
Selenium 0.5µg 3.3µg 5%
Vitamin B5 0.088mg 0.361mg 5%
Fiber 1g 0g 4%
Protein 1.5g 3.37g 4%
Vitamin B3 0.5mg 0.093mg 3%
Saturated fat 0.027g 0.633g 3%
Potassium 252mg 150mg 3%
Zinc 0.19mg 0.42mg 2%
Calcium 105mg 125mg 2%
Magnesium 19mg 11mg 2%
Cholesterol 0mg 5mg 2%
Choline 6.4mg 17.7mg 2%
Vitamin B1 0.04mg 0.02mg 2%
Monounsaturated fat 0.015g 0.277g 1%
Calories 13kcal 42kcal 1%
Vitamin E 0.09mg 0.01mg 1%
Sodium 65mg 44mg 1%
Copper 0.021mg 0.01mg 1%
Carbs 2.18g 4.99g 1%
Fats 0.2g 0.97g 1%
Net carbs 1.18g 4.99g N/A
Sugar 1.18g 5.2g N/A
Polyunsaturated fat 0.096g 0.035g 0%
Tryptophan 0.015mg 0.043mg 0%
Threonine 0.049mg 0.143mg 0%
Isoleucine 0.085mg 0.174mg 0%
Leucine 0.088mg 0.319mg 0%
Lysine 0.089mg 0.282mg 0%
Methionine 0.009mg 0.088mg 0%
Phenylalanine 0.044mg 0.174mg 0%
Valine 0.066mg 0.22mg 0%
Histidine 0.026mg 0.101mg 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g 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
Milk
Milk
3
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more ProteinProtein +124.7%
Contains more FatsFats +385%
Contains more CarbsCarbs +128.9%
~equal in Water ~89.92g
~equal in Other ~0.75g

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
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains less Sat. FatSaturated fat -95.7%
Contains more Poly. FatPolyunsaturated fat +174.3%
Contains more Mono. FatMonounsaturated fat +1746.7%

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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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.