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  6. Chinese cabbage vs. Brown rice

Chinese cabbage vs. Brown rice — In-Depth Nutrition Comparison

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Summary of differences between Chinese cabbage and brown rice

  • Chinese cabbage has more vitamin A, vitamin C, vitamin K, folate, and calcium; however, brown rice is higher in manganese, vitamin B3, vitamin B1, selenium, and copper.
  • Chinese cabbage covers your daily need for vitamin A, 89% more than brown rice.
  • The glycemic index of brown rice is higher.

These are the specific foods used in this comparison Cabbage, chinese (pak-choi), raw and Rice, brown, long-grain, cooked.

Infographic

Chinese cabbage vs Brown rice 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +3400%
Contains more PotassiumPotassium +193%
Contains more IronIron +42.9%
Contains more MagnesiumMagnesium +105.3%
Contains more CopperCopper +404.8%
Contains more ZincZinc +273.7%
Contains more PhosphorusPhosphorus +178.4%
Contains less SodiumSodium -93.8%
Contains more ManganeseManganese +512.6%
Contains more SeleniumSelenium +1060%

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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +57.7%
Contains more Vitamin KVitamin K +22650%
Contains more FolateFolate +633.3%
Contains more Vitamin EVitamin E +88.9%
Contains more Vitamin B1Vitamin B1 +345%
Contains more Vitamin B3Vitamin B3 +412.2%
Contains more Vitamin B5Vitamin B5 +331.8%
Contains more CholineCholine +43.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.069mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Brown rice DV% diff.
Vitamin C 45mg 0mg 50%
Vitamin K 45.5µg 0.2µg 38%
Manganese 0.159mg 0.974mg 35%
Vitamin A 223µg 0µg 25%
Folate 66µg 9µg 14%
Vitamin B3 0.5mg 2.561mg 13%
Vitamin B1 0.04mg 0.178mg 12%
Starch 24.79g 10%
Calcium 105mg 3mg 10%
Selenium 0.5µg 5.8µg 10%
Copper 0.021mg 0.106mg 9%
Phosphorus 37mg 103mg 9%
Carbs 2.18g 25.58g 8%
Vitamin B5 0.088mg 0.38mg 6%
Calories 13kcal 123kcal 6%
Potassium 252mg 86mg 5%
Zinc 0.19mg 0.71mg 5%
Magnesium 19mg 39mg 5%
Vitamin B6 0.194mg 0.123mg 5%
Iron 0.8mg 0.56mg 3%
Sodium 65mg 4mg 3%
Fiber 1g 1.6g 2%
Polyunsaturated fat 0.096g 0.366g 2%
Protein 1.5g 2.74g 2%
Choline 6.4mg 9.2mg 1%
Monounsaturated fat 0.015g 0.369g 1%
Saturated fat 0.027g 0.26g 1%
Fats 0.2g 0.97g 1%
Vitamin E 0.09mg 0.17mg 1%
Net carbs 1.18g 23.98g N/A
Sugar 1.18g 0.24g N/A
Vitamin B2 0.07mg 0.069mg 0%
Tryptophan 0.015mg 0.033mg 0%
Threonine 0.049mg 0.095mg 0%
Isoleucine 0.085mg 0.109mg 0%
Leucine 0.088mg 0.214mg 0%
Lysine 0.089mg 0.099mg 0%
Methionine 0.009mg 0.058mg 0%
Phenylalanine 0.044mg 0.133mg 0%
Valine 0.066mg 0.151mg 0%
Histidine 0.026mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g 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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more WaterWater +35.6%
Contains more OtherOther +81.8%
Contains more ProteinProtein +82.7%
Contains more FatsFats +385%
Contains more CarbsCarbs +1073.4%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -89.6%
Contains more Mono. FatMonounsaturated fat +2360%
Contains more Poly. FatPolyunsaturated fat +281.3%

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.