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  6. Chinese cabbage vs. Soy sauce

Chinese cabbage vs. Soy sauce — In-Depth Nutrition Comparison

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How are Chinese cabbage and soy sauce different?

  • Chinese cabbage is higher in vitamin A, vitamin C, vitamin K, and folate; however, soy sauce is richer in manganese, phosphorus, magnesium, vitamin B3, and iron.
  • Daily need coverage for sodium for soy sauce is 236% higher.
  • Chinese cabbage has less sodium.
  • Soy sauce has a lower glycemic index (15) than Chinese cabbage (32).

Cabbage, chinese (pak-choi), raw and Soy sauce made from soy and wheat (shoyu) are the varieties used in this article.

Infographic

Chinese cabbage vs Soy sauce 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 53% 9.9% 38% 54% 14% 24% 71% 716% 133% 2.7%
Contains more CalciumCalcium +218.2%
Contains less SodiumSodium -98.8%
Contains more MagnesiumMagnesium +289.5%
Contains more PotassiumPotassium +72.6%
Contains more IronIron +81.3%
Contains more CopperCopper +104.8%
Contains more ZincZinc +357.9%
Contains more PhosphorusPhosphorus +348.6%
Contains more ManganeseManganese +540.3%
~equal in Selenium ~0.5µg

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% 0% 8.3% 38% 41% 18% 34% 0% 0% 11% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +21.2%
Contains more Vitamin B6Vitamin B6 +31.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +371.4%
Contains more Vitamin B2Vitamin B2 +135.7%
Contains more Vitamin B3Vitamin B3 +339.2%
Contains more Vitamin B5Vitamin B5 +237.5%
Contains more CholineCholine +185.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Soy sauce DV% diff.
Sodium 65mg 5493mg 236%
Vitamin C 45mg 0mg 50%
Vitamin K 45.5µg 0µg 38%
Manganese 0.159mg 1.018mg 37%
Vitamin A 223µg 0µg 25%
Phosphorus 37mg 166mg 18%
Protein 1.5g 8.14g 13%
Folate 66µg 14µg 13%
Magnesium 19mg 74mg 13%
Vitamin B3 0.5mg 2.196mg 11%
Iron 0.8mg 1.45mg 8%
Calcium 105mg 33mg 7%
Vitamin B2 0.07mg 0.165mg 7%
Zinc 0.19mg 0.87mg 6%
Potassium 252mg 435mg 5%
Vitamin B6 0.194mg 0.148mg 4%
Vitamin B5 0.088mg 0.297mg 4%
Copper 0.021mg 0.043mg 2%
Choline 6.4mg 18.3mg 2%
Calories 13kcal 53kcal 2%
Polyunsaturated fat 0.096g 0.263g 1%
Vitamin B1 0.04mg 0.033mg 1%
Vitamin E 0.09mg 0mg 1%
Fiber 1g 0.8g 1%
Carbs 2.18g 4.93g 1%
Fats 0.2g 0.57g 1%
Net carbs 1.18g 4.13g N/A
Sugar 1.18g 0.4g N/A
Selenium 0.5µg 0.5µg 0%
Saturated fat 0.027g 0.073g 0%
Monounsaturated fat 0.015g 0.088g 0%
Tryptophan 0.015mg 0.096mg 0%
Threonine 0.049mg 0.271mg 0%
Isoleucine 0.085mg 0.318mg 0%
Leucine 0.088mg 0.537mg 0%
Lysine 0.089mg 0.381mg 0%
Methionine 0.009mg 0.097mg 0%
Phenylalanine 0.044mg 0.353mg 0%
Valine 0.066mg 0.332mg 0%
Histidine 0.026mg 0.174mg 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
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Contains more WaterWater +34%
Contains more ProteinProtein +442.7%
Contains more FatsFats +185%
Contains more CarbsCarbs +126.1%
Contains more OtherOther +1801.3%

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
17% 21% 62%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 g
Contains less Sat. FatSaturated fat -63%
Contains more Mono. FatMonounsaturated fat +486.7%
Contains more Poly. FatPolyunsaturated fat +174%

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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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.