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  6. Chinese cabbage vs. Orange

Chinese cabbage vs. Orange — In-Depth Nutrition Comparison

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What are the main differences between Chinese cabbage and oranges?

  • Chinese cabbage is richer in vitamin A, vitamin K, vitamin B6, folate, iron, calcium, and manganese, yet oranges are richer in vitamin C and fiber.
  • Chinese cabbage's daily need coverage for vitamin A is 85% higher.
  • Chinese cabbage has a lower glycemic index than oranges.

We used Cabbage, chinese (pak-choi), raw and Oranges, raw, all commercial varieties types in this comparison.

Infographic

Chinese cabbage vs Orange 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%
Orange
Orange
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +90%
Contains more CalciumCalcium +162.5%
Contains more PotassiumPotassium +39.2%
Contains more IronIron +700%
Contains more ZincZinc +171.4%
Contains more PhosphorusPhosphorus +164.3%
Contains more ManganeseManganese +536%
Contains more CopperCopper +114.3%
Contains less SodiumSodium -100%
~equal in Selenium ~0.5µg

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%
Orange
Orange
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin AVitamin A +1927.3%
Contains more Vitamin B2Vitamin B2 +75%
Contains more Vitamin B3Vitamin B3 +77.3%
Contains more Vitamin B6Vitamin B6 +223.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +120%
Contains more Vitamin CVitamin C +18.2%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +117.5%
Contains more Vitamin B5Vitamin B5 +184.1%
Contains more CholineCholine +31.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Orange DV% diff.
Vitamin K 45.5µg 0µg 38%
Vitamin A 223µg 11µg 24%
Vitamin B6 0.194mg 0.06mg 10%
Folate 66µg 30µg 9%
Vitamin C 45mg 53.2mg 9%
Iron 0.8mg 0.1mg 9%
Calcium 105mg 40mg 7%
Fiber 1g 2.4g 6%
Manganese 0.159mg 0.025mg 6%
Vitamin B1 0.04mg 0.087mg 4%
Carbs 2.18g 11.75g 3%
Vitamin B5 0.088mg 0.25mg 3%
Copper 0.021mg 0.045mg 3%
Phosphorus 37mg 14mg 3%
Sodium 65mg 0mg 3%
Vitamin B2 0.07mg 0.04mg 2%
Calories 13kcal 47kcal 2%
Potassium 252mg 181mg 2%
Magnesium 19mg 10mg 2%
Vitamin E 0.09mg 0.18mg 1%
Zinc 0.19mg 0.07mg 1%
Protein 1.5g 0.94g 1%
Vitamin B3 0.5mg 0.282mg 1%
Fats 0.2g 0.12g 0%
Net carbs 1.18g 9.35g N/A
Sugar 1.18g 9.35g N/A
Selenium 0.5µg 0.5µg 0%
Saturated fat 0.027g 0.015g 0%
Choline 6.4mg 8.4mg 0%
Monounsaturated fat 0.015g 0.023g 0%
Polyunsaturated fat 0.096g 0.025g 0%
Tryptophan 0.015mg 0.009mg 0%
Threonine 0.049mg 0.015mg 0%
Isoleucine 0.085mg 0.025mg 0%
Leucine 0.088mg 0.023mg 0%
Lysine 0.089mg 0.047mg 0%
Methionine 0.009mg 0.02mg 0%
Phenylalanine 0.044mg 0.031mg 0%
Valine 0.066mg 0.04mg 0%
Histidine 0.026mg 0.018mg 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
Orange
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +59.6%
Contains more FatsFats +66.7%
Contains more OtherOther +81.8%
Contains more CarbsCarbs +439%
~equal in Water ~86.75g

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
Orange
Orange
2
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Poly. FatPolyunsaturated fat +284%
Contains less Sat. FatSaturated fat -44.4%
Contains more Mono. FatMonounsaturated fat +53.3%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.