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Chinese cabbage vs. Pilaf — In-Depth Nutrition Comparison

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How are Chinese cabbage and pilaf different?

  • Chinese cabbage is richer in vitamin A, vitamin C, and vitamin K, while pilaf is higher in selenium, vitamin B1, folate, vitamin B3, manganese, and iron.
  • Chinese cabbage covers your daily need for vitamin A, 89% more than pilaf.
  • Chinese cabbage contains 91 times more vitamin K than pilaf. Chinese cabbage contains 45.5µg of vitamin K, while pilaf contains 0.5µg.
  • Chinese cabbage is lower in sodium.
  • Pilaf has a higher glycemic index (60) than Chinese cabbage (32).

Cabbage, chinese (pak-choi), raw and Rice and vermicelli mix, rice pilaf flavor, unprepared types were used in this article.

Infographic

Chinese cabbage vs Pilaf 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%
Pilaf
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
Contains more CalciumCalcium +26.5%
Contains more PotassiumPotassium +34%
Contains less SodiumSodium -95%
Contains more MagnesiumMagnesium +68.4%
Contains more IronIron +205%
Contains more CopperCopper +690.5%
Contains more ZincZinc +431.6%
Contains more PhosphorusPhosphorus +316.2%
Contains more ManganeseManganese +454.7%
Contains more SeleniumSelenium +6380%

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%
Pilaf
8
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 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
Contains more Vitamin CVitamin C +997.6%
Contains more Vitamin AVitamin A +5475%
Contains more Vitamin EVitamin E +125%
Contains more Vitamin KVitamin K +9000%
Contains more Vitamin B1Vitamin B1 +1407.5%
Contains more Vitamin B2Vitamin B2 +24.3%
Contains more Vitamin B3Vitamin B3 +1125.4%
Contains more Vitamin B5Vitamin B5 +712.5%
Contains more Vitamin B6Vitamin B6 +106.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +221.2%
Contains more CholineCholine +173.4%
~equal in Vitamin D ~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
Pilaf
4
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Contains more WaterWater +1085.6%
Contains more ProteinProtein +594.7%
Contains more FatsFats +585%
Contains more CarbsCarbs +3400.5%
Contains more OtherOther +382.5%

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
Pilaf
2
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
Contains less Sat. FatSaturated fat -91.2%
Contains more Mono. FatMonounsaturated fat +2386.7%
Contains more Poly. FatPolyunsaturated fat +292.7%

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 Pilaf
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Chinese cabbage Pilaf DV% diff.
Selenium 0.5µg 32.4µg 58%
Sodium 65mg 1303mg 54%
Vitamin B1 0.04mg 0.603mg 47%
Vitamin C 45mg 4.1mg 45%
Vitamin K 45.5µg 0.5µg 38%
Folate 66µg 212µg 37%
Vitamin B3 0.5mg 6.127mg 35%
Manganese 0.159mg 0.882mg 31%
Starch 71.23g 29%
Carbs 2.18g 76.31g 25%
Vitamin A 223µg 4µg 24%
Iron 0.8mg 2.44mg 21%
Protein 1.5g 10.42g 18%
Phosphorus 37mg 154mg 17%
Calories 13kcal 359kcal 17%
Copper 0.021mg 0.166mg 16%
Vitamin B6 0.194mg 0.4mg 16%
Vitamin B5 0.088mg 0.715mg 13%
Zinc 0.19mg 1.01mg 7%
Magnesium 19mg 32mg 3%
Polyunsaturated fat 0.096g 0.377g 2%
Choline 6.4mg 17.5mg 2%
Fats 0.2g 1.37g 2%
Calcium 105mg 83mg 2%
Potassium 252mg 188mg 2%
Vitamin B2 0.07mg 0.087mg 1%
Saturated fat 0.027g 0.307g 1%
Monounsaturated fat 0.015g 0.373g 1%
Fiber 1g 1.2g 1%
Vitamin B12 0µg 0.02µg 1%
Net carbs 1.18g 75.11g N/A
Cholesterol 0mg 1mg 0%
Sugar 1.18g 1.53g N/A
Vitamin E 0.09mg 0.04mg 0%
Tryptophan 0.015mg 0.086mg 0%
Threonine 0.049mg 0.221mg 0%
Isoleucine 0.085mg 0.279mg 0%
Leucine 0.088mg 0.523mg 0%
Lysine 0.089mg 0.189mg 0%
Methionine 0.009mg 0.145mg 0%
Phenylalanine 0.044mg 0.32mg 0%
Valine 0.066mg 0.374mg 0%
Histidine 0.026mg 0.15mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese cabbage Pilaf
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
47%
Pilaf
Minerals Daily Need Coverage Score
16%
Chinese cabbage
77%
Pilaf

Comparison summary

Which food is richer in minerals?
Pilaf
Pilaf is relatively richer in minerals
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $0.4)
Which food is richer in vitamins?
Pilaf
Pilaf is relatively richer in vitamins
Which food is lower in Cholesterol?
Chinese cabbage
Chinese cabbage is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 0.35g)
Which food contains less Sodium?
Chinese cabbage
Chinese cabbage contains less Sodium (difference - 1238mg)
Which food is lower in Saturated fat?
Chinese cabbage
Chinese cabbage is lower in Saturated fat (difference - 0.28g)
Which food is lower in glycemic index?
Chinese cabbage
Chinese cabbage is lower in glycemic index (difference - 28)

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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.