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  6. Chinese cabbage vs. Orange juice

Chinese cabbage vs. Orange juice — In-Depth Nutrition Comparison

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Important differences between Chinese cabbage and orange juice

  • Chinese cabbage has more vitamin A, vitamin K, vitamin B6, calcium, folate, iron, and manganese; however, orange juice has more vitamin C.
  • Chinese cabbage's daily need coverage for vitamin A is 85% more.
  • Chinese cabbage has 455 times more vitamin K than orange juice. Chinese cabbage has 45.5µg of vitamin K, while orange juice has 0.1µg.
  • Orange juice has a higher glycemic index than Chinese cabbage.

The food varieties used in the comparison are Cabbage, chinese (pak-choi), raw and Orange juice, raw.

Infographic

Chinese cabbage vs Orange juice 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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more MagnesiumMagnesium +72.7%
Contains more CalciumCalcium +854.5%
Contains more PotassiumPotassium +26%
Contains more IronIron +300%
Contains more ZincZinc +280%
Contains more PhosphorusPhosphorus +117.6%
Contains more ManganeseManganese +1035.7%
Contains more SeleniumSelenium +400%
Contains more CopperCopper +109.5%
Contains less SodiumSodium -98.5%

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin AVitamin A +2130%
Contains more Vitamin EVitamin E +125%
Contains more Vitamin B2Vitamin B2 +133.3%
Contains more Vitamin B3Vitamin B3 +25%
Contains more Vitamin B6Vitamin B6 +385%
Contains more Vitamin KVitamin K +45400%
Contains more FolateFolate +120%
Contains more Vitamin CVitamin C +11.1%
Contains more Vitamin B1Vitamin B1 +125%
Contains more Vitamin B5Vitamin B5 +115.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~6.2mg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Orange juice DV% diff.
Vitamin K 45.5µg 0.1µg 38%
Vitamin A 223µg 10µg 24%
Vitamin B6 0.194mg 0.04mg 12%
Folate 66µg 30µg 9%
Calcium 105mg 11mg 9%
Iron 0.8mg 0.2mg 8%
Manganese 0.159mg 0.014mg 6%
Vitamin C 45mg 50mg 6%
Vitamin B1 0.04mg 0.09mg 4%
Carbs 2.18g 10.4g 3%
Vitamin B2 0.07mg 0.03mg 3%
Fiber 1g 0.2g 3%
Copper 0.021mg 0.044mg 3%
Phosphorus 37mg 17mg 3%
Sodium 65mg 1mg 3%
Protein 1.5g 0.7g 2%
Vitamin B5 0.088mg 0.19mg 2%
Calories 13kcal 45kcal 2%
Magnesium 19mg 11mg 2%
Potassium 252mg 200mg 2%
Selenium 0.5µg 0.1µg 1%
Zinc 0.19mg 0.05mg 1%
Vitamin B3 0.5mg 0.4mg 1%
Fats 0.2g 0.2g 0%
Net carbs 1.18g 10.2g N/A
Sugar 1.18g 8.4g N/A
Vitamin E 0.09mg 0.04mg 0%
Choline 6.4mg 6.2mg 0%
Saturated fat 0.027g 0.024g 0%
Monounsaturated fat 0.015g 0.036g 0%
Polyunsaturated fat 0.096g 0.04g 0%
Tryptophan 0.015mg 0.002mg 0%
Threonine 0.049mg 0.008mg 0%
Isoleucine 0.085mg 0.008mg 0%
Leucine 0.088mg 0.013mg 0%
Lysine 0.089mg 0.009mg 0%
Methionine 0.009mg 0.003mg 0%
Phenylalanine 0.044mg 0.009mg 0%
Valine 0.066mg 0.011mg 0%
Histidine 0.026mg 0.003mg 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
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +114.3%
Contains more OtherOther +100%
Contains more CarbsCarbs +377.1%
~equal in Fats ~0.2g
~equal in Water ~88.3g

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
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Poly. FatPolyunsaturated fat +140%
Contains less Sat. FatSaturated fat -11.1%
Contains more Mono. FatMonounsaturated fat +140%

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.