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  6. Chinese cabbage vs. Soybean raw

Chinese cabbage vs. Soybean raw — In-Depth Nutrition Comparison

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The main differences between Chinese cabbage and soybean raw

  • Chinese cabbage is richer in vitamin A, yet soybean raw is richer in iron, copper, manganese, phosphorus, folate, vitamin B1, magnesium, vitamin B2, and potassium.
  • Daily need coverage for iron for soybean raw is 186% higher.
  • Chinese cabbage contains 203 times more vitamin A than soybean raw. Chinese cabbage contains 4468IU of vitamin A, while soybean raw contains 22IU.
  • Soybean raw has a lower glycemic index than Chinese cabbage.

Food types used in this article are Cabbage, chinese (pak-choi), raw and Soybeans, mature seeds, raw.

Infographic

Chinese cabbage vs Soybean raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +1373.7%
Contains more CalciumCalcium +163.8%
Contains more PotassiumPotassium +613.1%
Contains more IronIron +1862.5%
Contains more CopperCopper +7795.2%
Contains more ZincZinc +2473.7%
Contains more PhosphorusPhosphorus +1802.7%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +1483%
Contains more SeleniumSelenium +3460%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin CVitamin C +650%
Contains more Vitamin AVitamin A +22200%
Contains more Vitamin EVitamin E +844.4%
Contains more Vitamin B1Vitamin B1 +2085%
Contains more Vitamin B2Vitamin B2 +1142.9%
Contains more Vitamin B3Vitamin B3 +224.6%
Contains more Vitamin B5Vitamin B5 +801.1%
Contains more Vitamin B6Vitamin B6 +94.3%
Contains more FolateFolate +468.2%
Contains more CholineCholine +1710.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~47µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Soybean raw DV% diff.
Iron 0.8mg 15.7mg 186%
Copper 0.021mg 1.658mg 182%
Manganese 0.159mg 2.517mg 103%
Phosphorus 37mg 704mg 95%
Folate 66µg 375µg 77%
Polyunsaturated fat 0.096g 11.255g 74%
Vitamin B1 0.04mg 0.874mg 70%
Protein 1.5g 36.49g 70%
Magnesium 19mg 280mg 62%
Vitamin B2 0.07mg 0.87mg 62%
Potassium 252mg 1797mg 45%
Vitamin C 45mg 6mg 43%
Zinc 0.19mg 4.89mg 43%
Fiber 1g 9.3g 33%
Selenium 0.5µg 17.8µg 31%
Fats 0.2g 19.94g 30%
Vitamin A 223µg 1µg 25%
Calories 13kcal 446kcal 22%
Choline 6.4mg 115.9mg 20%
Calcium 105mg 277mg 17%
Vitamin B5 0.088mg 0.793mg 14%
Vitamin B6 0.194mg 0.377mg 14%
Saturated fat 0.027g 2.884g 13%
Monounsaturated fat 0.015g 4.404g 11%
Carbs 2.18g 30.16g 9%
Vitamin B3 0.5mg 1.623mg 7%
Vitamin E 0.09mg 0.85mg 5%
Sodium 65mg 2mg 3%
Vitamin K 45.5µg 47µg 1%
Net carbs 1.18g 20.86g N/A
Sugar 1.18g 7.33g N/A
Tryptophan 0.015mg 0.591mg 0%
Threonine 0.049mg 1.766mg 0%
Isoleucine 0.085mg 1.971mg 0%
Leucine 0.088mg 3.309mg 0%
Lysine 0.089mg 2.706mg 0%
Methionine 0.009mg 0.547mg 0%
Phenylalanine 0.044mg 2.122mg 0%
Valine 0.066mg 2.029mg 0%
Histidine 0.026mg 1.097mg 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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +1016.2%
Contains more ProteinProtein +2332.7%
Contains more FatsFats +9870%
Contains more CarbsCarbs +1283.5%
Contains more OtherOther +508.8%

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
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +29260%
Contains more Poly. FatPolyunsaturated fat +11624%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.