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  6. Chinese cabbage vs. Pacific saury raw

Chinese cabbage vs. Pacific saury raw — In-Depth Nutrition Comparison

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How are Chinese cabbage and pacific saury raw different?

  • Chinese cabbage is richer in vitamin A, vitamin C, vitamin K, and folate, while pacific saury raw is higher in vitamin B12, phosphorus, selenium, vitamin D, and vitamin B5.
  • Chinese cabbage covers your daily need for vitamin A, 88% more than pacific saury raw.
  • Chinese cabbage contains 455 times more vitamin K than pacific saury raw. Chinese cabbage contains 45.5µg of vitamin K, while pacific saury raw contains 0.1µg.
  • Chinese cabbage has a higher glycemic index (32) than pacific saury raw (0).

Cabbage, chinese (pak-choi), raw and Fish, pike, northern, raw types were used in this article.

Infographic

Chinese cabbage vs Pacific saury raw 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more CalciumCalcium +84.2%
Contains more IronIron +45.5%
Contains more MagnesiumMagnesium +63.2%
Contains more CopperCopper +142.9%
Contains more ZincZinc +252.6%
Contains more PhosphorusPhosphorus +494.6%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +50.9%
Contains more SeleniumSelenium +2420%
~equal in Potassium ~259mg

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin CVitamin C +1084.2%
Contains more Vitamin AVitamin A +961.9%
Contains more Vitamin B6Vitamin B6 +65.8%
Contains more Vitamin KVitamin K +45400%
Contains more FolateFolate +340%
Contains more Vitamin EVitamin E +122.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +45%
Contains more Vitamin B3Vitamin B3 +360%
Contains more Vitamin B5Vitamin B5 +752.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +915.6%
~equal in Vitamin B2 ~0.063mg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Pacific saury raw DV% diff.
Vitamin B12 0µg 2µg 83%
Vitamin C 45mg 3.8mg 46%
Vitamin K 45.5µg 0.1µg 38%
Protein 1.5g 19.26g 36%
Phosphorus 37mg 220mg 26%
Vitamin A 223µg 21µg 22%
Selenium 0.5µg 12.6µg 22%
Vitamin B5 0.088mg 0.75mg 13%
Cholesterol 0mg 39mg 13%
Folate 66µg 15µg 13%
Vitamin D 0µg 2.5µg 13%
Vitamin D 0IU 99IU 12%
Vitamin B3 0.5mg 2.3mg 11%
Choline 6.4mg 65mg 11%
Vitamin B6 0.194mg 0.117mg 6%
Calcium 105mg 57mg 5%
Manganese 0.159mg 0.24mg 4%
Calories 13kcal 88kcal 4%
Zinc 0.19mg 0.67mg 4%
Fiber 1g 0g 4%
Copper 0.021mg 0.051mg 3%
Magnesium 19mg 31mg 3%
Iron 0.8mg 0.55mg 3%
Vitamin B1 0.04mg 0.058mg 2%
Vitamin B2 0.07mg 0.063mg 1%
Vitamin E 0.09mg 0.2mg 1%
Sodium 65mg 39mg 1%
Carbs 2.18g 0g 1%
Fats 0.2g 0.69g 1%
Polyunsaturated fat 0.096g 0.202g 1%
Net carbs 1.18g 0g N/A
Potassium 252mg 259mg 0%
Sugar 1.18g 0g N/A
Saturated fat 0.027g 0.118g 0%
Monounsaturated fat 0.015g 0.157g 0%
Tryptophan 0.015mg 0.216mg 0%
Threonine 0.049mg 0.844mg 0%
Isoleucine 0.085mg 0.887mg 0%
Leucine 0.088mg 1.565mg 0%
Lysine 0.089mg 1.768mg 0%
Methionine 0.009mg 0.57mg 0%
Phenylalanine 0.044mg 0.752mg 0%
Valine 0.066mg 0.992mg 0%
Histidine 0.026mg 0.567mg 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - DPA 0g 0.014g N/A

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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +20.8%
Contains more ProteinProtein +1184%
Contains more FatsFats +245%
Contains more OtherOther +41.3%

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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains less Sat. FatSaturated fat -77.1%
Contains more Mono. FatMonounsaturated fat +946.7%
Contains more Poly. FatPolyunsaturated fat +110.4%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.