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  6. Chinese cabbage vs. Oats

Chinese cabbage vs. Oats — In-Depth Nutrition Comparison

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The main differences between Chinese cabbage and oats

  • Chinese cabbage is richer in vitamin A and vitamin C, yet oats are richer in manganese, phosphorus, copper, vitamin B1, iron, fiber, magnesium, and zinc.
  • Daily need coverage for manganese for oats is 207% higher.
  • Chinese cabbage has a lower glycemic index than oats.

Food types used in this article are Cabbage, chinese (pak-choi), raw and Oats.

Infographic

Chinese cabbage vs Oats 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%
Oats
Oats
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more CalciumCalcium +94.4%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +831.6%
Contains more PotassiumPotassium +70.2%
Contains more IronIron +490%
Contains more CopperCopper +2881%
Contains more ZincZinc +1989.5%
Contains more PhosphorusPhosphorus +1313.5%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +2991.8%

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%
Oats
Oats
4
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% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +63%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +17.9%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1807.5%
Contains more Vitamin B2Vitamin B2 +98.6%
Contains more Vitamin B3Vitamin B3 +92.2%
Contains more Vitamin B5Vitamin B5 +1433%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Oats DV% diff.
Manganese 0.159mg 4.916mg 207%
Phosphorus 37mg 523mg 69%
Copper 0.021mg 0.626mg 67%
Vitamin B1 0.04mg 0.763mg 60%
Vitamin C 45mg 0mg 50%
Iron 0.8mg 4.72mg 49%
Vitamin K 45.5µg 38%
Magnesium 19mg 177mg 38%
Fiber 1g 10.6g 38%
Zinc 0.19mg 3.97mg 34%
Protein 1.5g 16.89g 31%
Vitamin B5 0.088mg 1.349mg 25%
Vitamin A 223µg 0µg 25%
Carbs 2.18g 66.27g 21%
Calories 13kcal 389kcal 19%
Polyunsaturated fat 0.096g 2.535g 16%
Fats 0.2g 6.9g 10%
Vitamin B6 0.194mg 0.119mg 6%
Potassium 252mg 429mg 5%
Monounsaturated fat 0.015g 2.178g 5%
Calcium 105mg 54mg 5%
Vitamin B2 0.07mg 0.139mg 5%
Saturated fat 0.027g 1.217g 5%
Sodium 65mg 2mg 3%
Folate 66µg 56µg 3%
Vitamin B3 0.5mg 0.961mg 3%
Choline 6.4mg 1%
Selenium 0.5µg 1%
Vitamin E 0.09mg 1%
Net carbs 1.18g 55.67g N/A
Sugar 1.18g N/A
Tryptophan 0.015mg 0.234mg 0%
Threonine 0.049mg 0.575mg 0%
Isoleucine 0.085mg 0.694mg 0%
Leucine 0.088mg 1.284mg 0%
Lysine 0.089mg 0.701mg 0%
Methionine 0.009mg 0.312mg 0%
Phenylalanine 0.044mg 0.895mg 0%
Valine 0.066mg 0.937mg 0%
Histidine 0.026mg 0.405mg 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
Oats
Oats
4
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more WaterWater +1059.6%
Contains more ProteinProtein +1026%
Contains more FatsFats +3350%
Contains more CarbsCarbs +2939.9%
Contains more OtherOther +115%

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
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains less Sat. FatSaturated fat -97.8%
Contains more Mono. FatMonounsaturated fat +14420%
Contains more Poly. FatPolyunsaturated fat +2540.6%

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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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.