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Chinese cabbage vs. True morels — In-Depth Nutrition Comparison

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What are the main differences between Chinese cabbage and true morels?

  • Chinese cabbage is richer in vitamin A and folate, yet true morels are richer in iron, copper, vitamin D, phosphorus, manganese, zinc, vitamin B3, and vitamin B2.
  • True morels' daily need coverage for iron is 142% higher.

We used Cabbage, chinese (pak-choi), raw and Mushrooms, morel, raw types in this comparison.

Infographic

Chinese cabbage vs True morels 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 13% 36% 457% 208% 55% 83% 2.7% 77% 12%
Contains more CalciumCalcium +144.2%
Contains more PotassiumPotassium +63.1%
Contains more IronIron +1422.5%
Contains more CopperCopper +2876.2%
Contains more ZincZinc +968.4%
Contains more PhosphorusPhosphorus +424.3%
Contains less SodiumSodium -67.7%
Contains more ManganeseManganese +269.2%
Contains more SeleniumSelenium +340%
~equal in Magnesium ~19mg

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% 0% 0% 77% 17% 47% 42% 26% 31% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +42.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +633.3%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +72.5%
Contains more Vitamin B2Vitamin B2 +192.9%
Contains more Vitamin B3Vitamin B3 +350.4%
Contains more Vitamin B5Vitamin B5 +400%
~equal in Vitamin B12 ~µg

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% 5% 90%
Protein: 3.12 g
Fats: 0.57 g
Carbs: 5.1 g
Water: 89.61 g
Other: 1.6 g
Contains more ProteinProtein +108%
Contains more FatsFats +185%
Contains more CarbsCarbs +133.9%
Contains more OtherOther +100%
~equal in Water ~89.61g

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
12% 9% 79%
Saturated fat: Sat. Fat 0.065 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.433 g
Contains less Sat. FatSaturated fat -58.5%
Contains more Mono. FatMonounsaturated fat +246.7%
Contains more Poly. FatPolyunsaturated fat +351%

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

All nutrients comparison - raw data values

Nutrient Chinese cabbage True morels DV% diff.
Iron 0.8mg 12.18mg 142%
Copper 0.021mg 0.625mg 67%
Vitamin C 45mg 50%
Vitamin K 45.5µg 38%
Vitamin D 0µg 5.1µg 26%
Vitamin D 0IU 206IU 26%
Vitamin A 223µg 0µg 25%
Phosphorus 37mg 194mg 22%
Manganese 0.159mg 0.587mg 19%
Zinc 0.19mg 2.03mg 17%
Folate 66µg 9µg 14%
Vitamin B3 0.5mg 2.252mg 11%
Vitamin B2 0.07mg 0.205mg 10%
Vitamin B5 0.088mg 0.44mg 7%
Fiber 1g 2.8g 7%
Calcium 105mg 43mg 6%
Potassium 252mg 411mg 5%
Vitamin B6 0.194mg 0.136mg 4%
Selenium 0.5µg 2.2µg 3%
Protein 1.5g 3.12g 3%
Sodium 65mg 21mg 2%
Polyunsaturated fat 0.096g 0.433g 2%
Vitamin B1 0.04mg 0.069mg 2%
Choline 6.4mg 1%
Calories 13kcal 31kcal 1%
Vitamin E 0.09mg 1%
Carbs 2.18g 5.1g 1%
Fats 0.2g 0.57g 1%
Net carbs 1.18g 2.3g N/A
Magnesium 19mg 19mg 0%
Sugar 1.18g 0.6g N/A
Saturated fat 0.027g 0.065g 0%
Monounsaturated fat 0.015g 0.052g 0%
Tryptophan 0.015mg 0%
Threonine 0.049mg 0%
Isoleucine 0.085mg 0%
Leucine 0.088mg 0%
Lysine 0.089mg 0%
Methionine 0.009mg 0%
Phenylalanine 0.044mg 0%
Valine 0.066mg 0%
Histidine 0.026mg 0%
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.215g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese cabbage True morels
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
19%
True morels
Minerals Daily Need Coverage Score
16%
Chinese cabbage
96%
True morels

Comparison summary

Which food is lower in Cholesterol?
True morels
True morels is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
True morels
True morels is lower in Sugar (difference - 0.58g)
Which food contains less Sodium?
True morels
True morels contains less Sodium (difference - 44mg)
Which food is richer in minerals?
True morels
True morels is relatively richer in minerals
Which food is lower in Saturated fat?
Chinese cabbage
Chinese cabbage is lower in Saturated fat (difference - 0.038g)
Which food is cheaper?
Chinese cabbage
Chinese cabbage is cheaper (difference - $0.2)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
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. True morels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168423/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.