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  6. Chinese cabbage vs. Chia seeds

Chinese cabbage vs. Chia seeds — In-Depth Nutrition Comparison

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Important differences between Chinese cabbage and chia seeds

  • Chinese cabbage has more vitamin A; however, chia seeds have more fiber, phosphorus, manganese, copper, selenium, iron, magnesium, calcium, and vitamin B3.
  • Chia seeds' daily need coverage for fiber is 134% more.
  • Chinese cabbage has 83 times more vitamin A than chia seeds. Chinese cabbage has 4468IU of vitamin A, while chia seeds have 54IU.
  • Chinese cabbage has a higher glycemic index than chia seeds.

The food varieties used in the comparison are Cabbage, chinese (pak-choi), raw and Seeds, chia seeds, dried.

Infographic

Chinese cabbage vs Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more MagnesiumMagnesium +1663.2%
Contains more CalciumCalcium +501%
Contains more PotassiumPotassium +61.5%
Contains more IronIron +865%
Contains more CopperCopper +4300%
Contains more ZincZinc +2310.5%
Contains more PhosphorusPhosphorus +2224.3%
Contains less SodiumSodium -75.4%
Contains more ManganeseManganese +1612.6%
Contains more SeleniumSelenium +10940%

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin CVitamin C +2712.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +34.7%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +455.6%
Contains more Vitamin B1Vitamin B1 +1450%
Contains more Vitamin B2Vitamin B2 +142.9%
Contains more Vitamin B3Vitamin B3 +1666%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Chia seeds DV% diff.
Polyunsaturated fat 0.096g 23.665g 157%
Fiber 1g 34.4g 134%
Phosphorus 37mg 860mg 118%
Manganese 0.159mg 2.723mg 111%
Copper 0.021mg 0.924mg 100%
Selenium 0.5µg 55.2µg 99%
Iron 0.8mg 7.72mg 87%
Magnesium 19mg 335mg 75%
Calcium 105mg 631mg 53%
Vitamin B3 0.5mg 8.83mg 52%
Vitamin B1 0.04mg 0.62mg 48%
Vitamin C 45mg 1.6mg 48%
Fats 0.2g 30.74g 47%
Zinc 0.19mg 4.58mg 40%
Vitamin K 45.5µg 38%
Protein 1.5g 16.54g 30%
Vitamin A 223µg 25%
Calories 13kcal 486kcal 24%
Vitamin B6 0.194mg 15%
Saturated fat 0.027g 3.33g 15%
Carbs 2.18g 42.12g 13%
Vitamin B2 0.07mg 0.17mg 8%
Monounsaturated fat 0.015g 2.309g 6%
Potassium 252mg 407mg 5%
Folate 66µg 49µg 4%
Vitamin E 0.09mg 0.5mg 3%
Vitamin B5 0.088mg 2%
Sodium 65mg 16mg 2%
Choline 6.4mg 1%
Net carbs 1.18g 7.72g N/A
Sugar 1.18g N/A
Trans fat 0g 0.14g N/A
Tryptophan 0.015mg 0.436mg 0%
Threonine 0.049mg 0.709mg 0%
Isoleucine 0.085mg 0.801mg 0%
Leucine 0.088mg 1.371mg 0%
Lysine 0.089mg 0.97mg 0%
Methionine 0.009mg 0.588mg 0%
Phenylalanine 0.044mg 1.016mg 0%
Valine 0.066mg 0.95mg 0%
Histidine 0.026mg 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g 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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more WaterWater +1543.4%
Contains more ProteinProtein +1002.7%
Contains more FatsFats +15270%
Contains more CarbsCarbs +1832.1%
Contains more OtherOther +500%

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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +15293.3%
Contains more Poly. FatPolyunsaturated fat +24551%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.