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  6. Chinese cabbage vs. Porridge

Chinese cabbage vs. Porridge — In-Depth Nutrition Comparison

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How are Chinese cabbage and porridge different?

  • Chinese cabbage is higher in vitamin A, vitamin C, vitamin K, vitamin B6, folate, potassium, and manganese; however, porridge is richer in iron.
  • Daily need coverage for vitamin A for Chinese cabbage is 89% higher.
  • Chinese cabbage has a lower glycemic index (32) than porridge (66).

Cabbage, chinese (pak-choi), raw and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt are the varieties used in this article.

Infographic

Chinese cabbage vs Porridge 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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +280%
Contains more CalciumCalcium +20.7%
Contains more PotassiumPotassium +1475%
Contains more ZincZinc +46.2%
Contains more PhosphorusPhosphorus +146.7%
Contains more ManganeseManganese +∞%
Contains more IronIron +367.5%
Contains more CopperCopper +90.5%
Contains less SodiumSodium -90.8%
Contains more SeleniumSelenium +460%

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% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +350%
Contains more Vitamin B2Vitamin B2 +180%
Contains more Vitamin B5Vitamin B5 +23.9%
Contains more Vitamin B6Vitamin B6 +1392.3%
Contains more Vitamin KVitamin K +45400%
Contains more FolateFolate +450%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +37.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.52mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Porridge DV% diff.
Vitamin C 45mg 0mg 50%
Vitamin K 45.5µg 0.1µg 38%
Iron 0.8mg 3.74mg 37%
Vitamin A 223µg 0µg 25%
Folate 66µg 12µg 14%
Vitamin B6 0.194mg 0.013mg 14%
Potassium 252mg 16mg 7%
Manganese 0.159mg 0mg 7%
Selenium 0.5µg 2.8µg 4%
Magnesium 19mg 5mg 3%
Carbs 2.18g 10.52g 3%
Phosphorus 37mg 15mg 3%
Sodium 65mg 6mg 3%
Vitamin B2 0.07mg 0.025mg 3%
Calcium 105mg 87mg 2%
Fiber 1g 0.5g 2%
Copper 0.021mg 0.04mg 2%
Calories 13kcal 50kcal 2%
Choline 6.4mg 1%
Vitamin B1 0.04mg 0.055mg 1%
Zinc 0.19mg 0.13mg 1%
Protein 1.5g 1.44g 0%
Fats 0.2g 0.21g 0%
Net carbs 1.18g 10.02g N/A
Sugar 1.18g 0.03g N/A
Vitamin E 0.09mg 0.02mg 0%
Vitamin B3 0.5mg 0.52mg 0%
Vitamin B5 0.088mg 0.071mg 0%
Saturated fat 0.027g 0.033g 0%
Monounsaturated fat 0.015g 0.028g 0%
Polyunsaturated fat 0.096g 0.114g 0%
Tryptophan 0.015mg 0.02mg 0%
Threonine 0.049mg 0.045mg 0%
Isoleucine 0.085mg 0.063mg 0%
Leucine 0.088mg 0.11mg 0%
Lysine 0.089mg 0.037mg 0%
Methionine 0.009mg 0.027mg 0%
Phenylalanine 0.044mg 0.078mg 0%
Valine 0.066mg 0.07mg 0%
Histidine 0.026mg 0.033mg 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
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more OtherOther +263.6%
Contains more CarbsCarbs +382.6%
~equal in Protein ~1.44g
~equal in Fats ~0.21g
~equal in Water ~87.61g

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
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains less Sat. FatSaturated fat -18.2%
Contains more Mono. FatMonounsaturated fat +86.7%
Contains more Poly. FatPolyunsaturated fat +18.8%

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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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.