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Chinese cabbage vs. Peanut butter — In-Depth Nutrition Comparison

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The main differences between Chinese cabbage and peanut butter

  • Chinese cabbage is richer in vitamin A, vitamin C, and vitamin K, yet peanut butter is richer in vitamin B3, manganese, vitamin E, copper, phosphorus, and magnesium.
  • Daily need coverage for vitamin A for Chinese cabbage is 89% higher.
  • Chinese cabbage contains less saturated fat.
  • Peanut butter has a lower glycemic index than Chinese cabbage.

Food types used in this article are Cabbage, chinese (pak-choi), raw and Peanut butter, smooth style, without salt.

Infographic

Chinese cabbage vs Peanut butter 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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Contains more CalciumCalcium +114.3%
Contains more MagnesiumMagnesium +784.2%
Contains more PotassiumPotassium +121.4%
Contains more IronIron +117.5%
Contains more CopperCopper +1909.5%
Contains more ZincZinc +1221.1%
Contains more PhosphorusPhosphorus +805.4%
Contains less SodiumSodium -73.8%
Contains more ManganeseManganese +947.2%
Contains more SeleniumSelenium +720%

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% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +15066.7%
Contains more Vitamin EVitamin E +10011.1%
Contains more Vitamin B1Vitamin B1 +275%
Contains more Vitamin B2Vitamin B2 +174.3%
Contains more Vitamin B3Vitamin B3 +2522.4%
Contains more Vitamin B5Vitamin B5 +1192%
Contains more Vitamin B6Vitamin B6 +127.3%
Contains more FolateFolate +31.8%
Contains more CholineCholine +884.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more WaterWater +7649.6%
Contains more ProteinProtein +1380.7%
Contains more FatsFats +25580%
Contains more CarbsCarbs +923.4%
Contains more OtherOther +261.3%

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
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +172840%
Contains more Poly. FatPolyunsaturated fat +12957.3%

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 Peanut butter
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chinese cabbage Peanut butter DV% diff.
Polyunsaturated fat 0.096g 12.535g 83%
Fats 0.2g 51.36g 79%
Vitamin B3 0.5mg 13.112mg 79%
Monounsaturated fat 0.015g 25.941g 65%
Manganese 0.159mg 1.665mg 65%
Vitamin E 0.09mg 9.1mg 60%
Vitamin C 45mg 0mg 50%
Saturated fat 0.027g 10.325g 47%
Copper 0.021mg 0.422mg 45%
Phosphorus 37mg 335mg 43%
Protein 1.5g 22.21g 41%
Vitamin K 45.5µg 0.3µg 38%
Magnesium 19mg 168mg 35%
Calories 13kcal 598kcal 29%
Vitamin A 223µg 0µg 25%
Vitamin B5 0.088mg 1.137mg 21%
Zinc 0.19mg 2.51mg 21%
Vitamin B6 0.194mg 0.441mg 19%
Fiber 1g 5g 16%
Iron 0.8mg 1.74mg 12%
Choline 6.4mg 63mg 10%
Vitamin B1 0.04mg 0.15mg 9%
Vitamin B2 0.07mg 0.192mg 9%
Potassium 252mg 558mg 9%
Selenium 0.5µg 4.1µg 7%
Carbs 2.18g 22.31g 7%
Calcium 105mg 49mg 6%
Folate 66µg 87µg 5%
Sodium 65mg 17mg 2%
Starch 3.56g 1%
Net carbs 1.18g 17.31g N/A
Sugar 1.18g 10.49g N/A
Trans fat 0g 0.075g N/A
Tryptophan 0.015mg 0.231mg 0%
Threonine 0.049mg 0.525mg 0%
Isoleucine 0.085mg 0.616mg 0%
Leucine 0.088mg 1.546mg 0%
Lysine 0.089mg 0.681mg 0%
Methionine 0.009mg 0.265mg 0%
Phenylalanine 0.044mg 1.202mg 0%
Valine 0.066mg 0.782mg 0%
Histidine 0.026mg 0.557mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 12.215g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese cabbage Peanut butter
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
60%
Peanut butter
Minerals Daily Need Coverage Score
16%
Chinese cabbage
84%
Peanut butter

Comparison summary

Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 48mg)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
Which food is lower in Sugar?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 9.31g)
Which food is lower in Saturated fat?
Chinese cabbage
Chinese cabbage is lower in Saturated fat (difference - 10.298g)
Which food is cheaper?
Chinese cabbage
Chinese cabbage is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.