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  6. Chinese cabbage vs. Rye

Chinese cabbage vs. Rye — In-Depth Nutrition Comparison

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How are Chinese cabbage and rye different?

  • Chinese cabbage is richer in vitamin A, vitamin C, and vitamin K, while rye is higher in manganese, fiber, phosphorus, copper, vitamin B5, selenium, and vitamin B3.
  • Rye covers your daily need for manganese, 105% more than Chinese cabbage.

Cabbage, chinese (pak-choi), raw and Rye grain types were used in this article.

Infographic

Chinese cabbage vs Rye 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%
Rye
Rye
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more CalciumCalcium +337.5%
Contains more MagnesiumMagnesium +478.9%
Contains more PotassiumPotassium +102.4%
Contains more IronIron +228.8%
Contains more CopperCopper +1647.6%
Contains more ZincZinc +1294.7%
Contains more PhosphorusPhosphorus +797.3%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +1520.8%
Contains more SeleniumSelenium +2680%

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%
Rye
Rye
7
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +22200%
Contains more Vitamin KVitamin K +671.2%
Contains more FolateFolate +73.7%
Contains more Vitamin EVitamin E +844.4%
Contains more Vitamin B1Vitamin B1 +690%
Contains more Vitamin B2Vitamin B2 +258.6%
Contains more Vitamin B3Vitamin B3 +754%
Contains more Vitamin B5Vitamin B5 +1554.5%
Contains more Vitamin B6Vitamin B6 +51.5%
Contains more CholineCholine +375%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Rye DV% diff.
Manganese 0.159mg 2.577mg 105%
Fiber 1g 15.1g 56%
Vitamin C 45mg 0mg 50%
Phosphorus 37mg 332mg 42%
Copper 0.021mg 0.367mg 38%
Vitamin K 45.5µg 5.9µg 33%
Vitamin B5 0.088mg 1.456mg 27%
Vitamin A 223µg 1µg 25%
Carbs 2.18g 75.86g 25%
Vitamin B3 0.5mg 4.27mg 24%
Selenium 0.5µg 13.9µg 24%
Vitamin B1 0.04mg 0.316mg 23%
Iron 0.8mg 2.63mg 23%
Magnesium 19mg 110mg 22%
Zinc 0.19mg 2.65mg 22%
Protein 1.5g 10.34g 18%
Calories 13kcal 338kcal 16%
Vitamin B2 0.07mg 0.251mg 14%
Potassium 252mg 510mg 8%
Calcium 105mg 24mg 8%
Vitamin B6 0.194mg 0.294mg 8%
Folate 66µg 38µg 7%
Vitamin E 0.09mg 0.85mg 5%
Polyunsaturated fat 0.096g 0.767g 4%
Choline 6.4mg 30.4mg 4%
Sodium 65mg 2mg 3%
Fats 0.2g 1.63g 2%
Saturated fat 0.027g 0.197g 1%
Net carbs 1.18g 60.76g N/A
Sugar 1.18g 0.98g N/A
Monounsaturated fat 0.015g 0.208g 0%
Tryptophan 0.015mg 0.108mg 0%
Threonine 0.049mg 0.289mg 0%
Isoleucine 0.085mg 0.208mg 0%
Leucine 0.088mg 0.563mg 0%
Lysine 0.089mg 0.286mg 0%
Methionine 0.009mg 0.153mg 0%
Phenylalanine 0.044mg 0.435mg 0%
Valine 0.066mg 0.317mg 0%
Histidine 0.026mg 0.189mg 0%
Fructose 0.11g 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
Rye
Rye
4
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more WaterWater +799.2%
Contains more ProteinProtein +589.3%
Contains more FatsFats +715%
Contains more CarbsCarbs +3379.8%
Contains more OtherOther +96.3%

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
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains less Sat. FatSaturated fat -86.3%
Contains more Mono. FatMonounsaturated fat +1286.7%
Contains more Poly. FatPolyunsaturated fat +699%

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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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.