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  6. Chinese cabbage vs. Seaweed

Chinese cabbage vs. Seaweed — In-Depth Nutrition Comparison

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Differences between Chinese cabbage and seaweed

  • Chinese cabbage has more vitamin A, vitamin C, and vitamin B6, while seaweed has more folate, iron, magnesium, vitamin K, copper, vitamin B5, and zinc.
  • Chinese cabbage's daily need coverage for vitamin A is 87% higher.
  • Seaweed contains 97 times less vitamin B6 than Chinese cabbage. Chinese cabbage contains 0.194mg of vitamin B6, while seaweed contains 0.002mg.

The food types used in this comparison are Cabbage, chinese (pak-choi), raw and Seaweed, kelp, raw.

Infographic

Chinese cabbage vs Seaweed 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 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Contains more PotassiumPotassium +183.1%
Contains less SodiumSodium -72.1%
Contains more MagnesiumMagnesium +536.8%
Contains more CalciumCalcium +60%
Contains more IronIron +256.3%
Contains more CopperCopper +519%
Contains more ZincZinc +547.4%
Contains more PhosphorusPhosphorus +13.5%
Contains more ManganeseManganese +25.8%
Contains more SeleniumSelenium +40%

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 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
Contains more Vitamin CVitamin C +1400%
Contains more Vitamin AVitamin A +3616.7%
Contains more Vitamin B6Vitamin B6 +9600%
Contains more Vitamin EVitamin E +866.7%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B2Vitamin B2 +114.3%
Contains more Vitamin B5Vitamin B5 +629.5%
Contains more Vitamin KVitamin K +45.1%
Contains more FolateFolate +172.7%
Contains more CholineCholine +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.47mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Seaweed DV% diff.
Vitamin C 45mg 3mg 47%
Folate 66µg 180µg 29%
Iron 0.8mg 2.85mg 26%
Vitamin A 223µg 6µg 24%
Magnesium 19mg 121mg 24%
Vitamin K 45.5µg 66µg 17%
Vitamin B6 0.194mg 0.002mg 15%
Copper 0.021mg 0.13mg 12%
Vitamin B5 0.088mg 0.642mg 11%
Zinc 0.19mg 1.23mg 9%
Sodium 65mg 233mg 7%
Vitamin B2 0.07mg 0.15mg 6%
Calcium 105mg 168mg 6%
Potassium 252mg 89mg 5%
Vitamin E 0.09mg 0.87mg 5%
Carbs 2.18g 9.57g 2%
Manganese 0.159mg 0.2mg 2%
Calories 13kcal 43kcal 2%
Choline 6.4mg 12.8mg 1%
Saturated fat 0.027g 0.247g 1%
Vitamin B1 0.04mg 0.05mg 1%
Phosphorus 37mg 42mg 1%
Fiber 1g 1.3g 1%
Fats 0.2g 0.56g 1%
Protein 1.5g 1.68g 0%
Net carbs 1.18g 8.27g N/A
Sugar 1.18g 0.6g N/A
Selenium 0.5µg 0.7µg 0%
Vitamin B3 0.5mg 0.47mg 0%
Monounsaturated fat 0.015g 0.098g 0%
Polyunsaturated fat 0.096g 0.047g 0%
Tryptophan 0.015mg 0.048mg 0%
Threonine 0.049mg 0.055mg 0%
Isoleucine 0.085mg 0.076mg 0%
Leucine 0.088mg 0.083mg 0%
Lysine 0.089mg 0.082mg 0%
Methionine 0.009mg 0.025mg 0%
Phenylalanine 0.044mg 0.043mg 0%
Valine 0.066mg 0.072mg 0%
Histidine 0.026mg 0.024mg 0%
Omega-3 - EPA 0g 0.004g 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
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more WaterWater +16.8%
Contains more ProteinProtein +12%
Contains more FatsFats +180%
Contains more CarbsCarbs +339%
Contains more OtherOther +726.3%

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
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains less Sat. FatSaturated fat -89.1%
Contains more Poly. FatPolyunsaturated fat +104.3%
Contains more Mono. FatMonounsaturated fat +553.3%

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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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.