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  6. Chinese cabbage vs. Monterey Jack

Chinese cabbage vs. Monterey Jack — In-Depth Nutrition Comparison

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Differences between Chinese cabbage and monterey Jack

  • Chinese cabbage has more vitamin A, vitamin C, and vitamin K, while monterey Jack has more calcium, phosphorus, vitamin B12, zinc, and selenium.
  • Monterey Jack's daily need coverage for saturated fat is 95% higher.
  • The amount of saturated fat in Chinese cabbage is lower.

The food types used in this comparison are Cabbage, chinese (pak-choi), raw and Cheese, monterey.

Infographic

Chinese cabbage vs Monterey Jack 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% 224% 7.1% 27% 11% 82% 190% 78% 1.4% 79%
Contains more PotassiumPotassium +211.1%
Contains less SodiumSodium -89.2%
Contains more ManganeseManganese +1345.5%
Contains more MagnesiumMagnesium +42.1%
Contains more CalciumCalcium +610.5%
Contains more CopperCopper +52.4%
Contains more ZincZinc +1478.9%
Contains more PhosphorusPhosphorus +1100%
Contains more SeleniumSelenium +2800%
~equal in Iron ~0.72mg

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% 66% 5.2% 9% 3.8% 90% 1.7% 13% 18% 104% 6.3% 14% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +12.6%
Contains more Vitamin B1Vitamin B1 +166.7%
Contains more Vitamin B3Vitamin B3 +437.6%
Contains more Vitamin B6Vitamin B6 +145.6%
Contains more Vitamin KVitamin K +1720%
Contains more FolateFolate +266.7%
Contains more Vitamin EVitamin E +188.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +457.1%
Contains more Vitamin B5Vitamin B5 +138.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +140.6%

All nutrients comparison - raw data values

Nutrient Chinese cabbage Monterey Jack DV% diff.
Saturated fat 0.027g 19.066g 87%
Calcium 105mg 746mg 64%
Phosphorus 37mg 444mg 58%
Vitamin C 45mg 0mg 50%
Fats 0.2g 30.28g 46%
Protein 1.5g 24.48g 46%
Vitamin K 45.5µg 2.5µg 36%
Vitamin B12 0µg 0.83µg 35%
Cholesterol 0mg 89mg 30%
Zinc 0.19mg 3mg 26%
Selenium 0.5µg 14.5µg 25%
Vitamin B2 0.07mg 0.39mg 25%
Sodium 65mg 600mg 23%
Monounsaturated fat 0.015g 8.751g 22%
Calories 13kcal 373kcal 18%
Folate 66µg 18µg 12%
Vitamin B6 0.194mg 0.079mg 9%
Manganese 0.159mg 0.011mg 6%
Polyunsaturated fat 0.096g 0.899g 5%
Potassium 252mg 81mg 5%
Fiber 1g 0g 4%
Vitamin D 0IU 22IU 3%
Vitamin A 223µg 198µg 3%
Vitamin D 0µg 0.6µg 3%
Vitamin B3 0.5mg 0.093mg 3%
Choline 6.4mg 15.4mg 2%
Vitamin B1 0.04mg 0.015mg 2%
Vitamin B5 0.088mg 0.21mg 2%
Magnesium 19mg 27mg 2%
Carbs 2.18g 0.68g 1%
Copper 0.021mg 0.032mg 1%
Iron 0.8mg 0.72mg 1%
Vitamin E 0.09mg 0.26mg 1%
Net carbs 1.18g 0.68g N/A
Sugar 1.18g 0.5g N/A
Tryptophan 0.015mg 0.315mg 0%
Threonine 0.049mg 0.871mg 0%
Isoleucine 0.085mg 1.519mg 0%
Leucine 0.088mg 2.344mg 0%
Lysine 0.089mg 2.037mg 0%
Methionine 0.009mg 0.641mg 0%
Phenylalanine 0.044mg 1.289mg 0%
Valine 0.066mg 1.635mg 0%
Histidine 0.026mg 0.859mg 0%

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
24% 30% 41% 4%
Protein: 24.48 g
Fats: 30.28 g
Carbs: 0.68 g
Water: 41.01 g
Other: 3.55 g
Contains more CarbsCarbs +220.6%
Contains more WaterWater +132.4%
Contains more ProteinProtein +1532%
Contains more FatsFats +15040%
Contains more OtherOther +343.8%

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
66% 30% 3%
Saturated fat: Sat. Fat 19.066 g
Monounsaturated fat: Mono. Fat 8.751 g
Polyunsaturated fat: Poly. Fat 0.899 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +58240%
Contains more Poly. FatPolyunsaturated fat +836.5%

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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. Monterey Jack - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170844/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.