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  6. Chinese cabbage vs. Pomegranate

Chinese cabbage vs. Pomegranate — In-Depth Nutrition Comparison

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Important differences between Chinese cabbage and pomegranate

  • Chinese cabbage has more vitamin A, vitamin C, vitamin K, calcium, vitamin B6, folate, and iron; however, pomegranate has more copper, fiber, and vitamin B5.
  • Chinese cabbage's daily need coverage for vitamin A is 89% more.
  • Chinese cabbage has 11 times more calcium than pomegranate. Chinese cabbage has 105mg of calcium, while pomegranate has 10mg.

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

Infographic

Chinese cabbage vs Pomegranate 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 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more MagnesiumMagnesium +58.3%
Contains more CalciumCalcium +950%
Contains more IronIron +166.7%
Contains more ManganeseManganese +33.6%
Contains more CopperCopper +652.4%
Contains more ZincZinc +84.2%
Contains less SodiumSodium -95.4%
~equal in Potassium ~236mg
~equal in Phosphorus ~36mg
~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%
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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin CVitamin C +341.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +32.1%
Contains more Vitamin B3Vitamin B3 +70.6%
Contains more Vitamin B6Vitamin B6 +158.7%
Contains more Vitamin KVitamin K +177.4%
Contains more FolateFolate +73.7%
Contains more Vitamin EVitamin E +566.7%
Contains more Vitamin B1Vitamin B1 +67.5%
Contains more Vitamin B5Vitamin B5 +328.4%
Contains more CholineCholine +18.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Pomegranate DV% diff.
Vitamin C 45mg 10.2mg 39%
Vitamin A 223µg 0µg 25%
Vitamin K 45.5µg 16.4µg 24%
Copper 0.021mg 0.158mg 15%
Fiber 1g 4g 12%
Calcium 105mg 10mg 10%
Vitamin B6 0.194mg 0.075mg 9%
Folate 66µg 38µg 7%
Carbs 2.18g 18.7g 6%
Vitamin B5 0.088mg 0.377mg 6%
Iron 0.8mg 0.3mg 6%
Calories 13kcal 83kcal 4%
Sodium 65mg 3mg 3%
Vitamin E 0.09mg 0.6mg 3%
Manganese 0.159mg 0.119mg 2%
Vitamin B1 0.04mg 0.067mg 2%
Magnesium 19mg 12mg 2%
Zinc 0.19mg 0.35mg 1%
Vitamin B2 0.07mg 0.053mg 1%
Vitamin B3 0.5mg 0.293mg 1%
Fats 0.2g 1.17g 1%
Protein 1.5g 1.67g 0%
Net carbs 1.18g 14.7g N/A
Potassium 252mg 236mg 0%
Sugar 1.18g 13.67g N/A
Phosphorus 37mg 36mg 0%
Selenium 0.5µg 0.5µg 0%
Saturated fat 0.027g 0.12g 0%
Choline 6.4mg 7.6mg 0%
Monounsaturated fat 0.015g 0.093g 0%
Polyunsaturated fat 0.096g 0.079g 0%
Tryptophan 0.015mg 0%
Threonine 0.049mg 0%
Isoleucine 0.085mg 0%
Leucine 0.088mg 0%
Lysine 0.089mg 0%
Methionine 0.009mg 0%
Phenylalanine 0.044mg 0%
Valine 0.066mg 0%
Histidine 0.026mg 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
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more WaterWater +22.3%
Contains more OtherOther +50.9%
Contains more ProteinProtein +11.3%
Contains more FatsFats +485%
Contains more CarbsCarbs +757.8%

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
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains less Sat. FatSaturated fat -77.5%
Contains more Poly. FatPolyunsaturated fat +21.5%
Contains more Mono. FatMonounsaturated fat +520%

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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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.