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  6. Chinese cabbage vs. Sunflower seeds

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

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Important differences between Chinese cabbage and sunflower seeds

  • Chinese cabbage has more vitamin A; however, sunflower seeds have more vitamin E, copper, vitamin B1, selenium, phosphorus, vitamin B6, manganese, magnesium, and iron.
  • Sunflower seeds' daily need coverage for vitamin E is 234% more.
  • Chinese cabbage has 89 times more vitamin A than sunflower seeds. Chinese cabbage has 4468IU of vitamin A, while sunflower seeds have 50IU.
  • Chinese cabbage has a higher glycemic index than sunflower seeds.

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

Infographic

Chinese cabbage vs Sunflower 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more CalciumCalcium +34.6%
Contains more MagnesiumMagnesium +1610.5%
Contains more PotassiumPotassium +156%
Contains more IronIron +556.3%
Contains more CopperCopper +8471.4%
Contains more ZincZinc +2531.6%
Contains more PhosphorusPhosphorus +1683.8%
Contains less SodiumSodium -86.2%
Contains more ManganeseManganese +1126.4%
Contains more SeleniumSelenium +10500%

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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +3114.3%
Contains more Vitamin AVitamin A +7333.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +38977.8%
Contains more Vitamin B1Vitamin B1 +3600%
Contains more Vitamin B2Vitamin B2 +407.1%
Contains more Vitamin B3Vitamin B3 +1567%
Contains more Vitamin B5Vitamin B5 +1184.1%
Contains more Vitamin B6Vitamin B6 +593.3%
Contains more FolateFolate +243.9%
Contains more CholineCholine +760.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Sunflower seeds DV% diff.
Vitamin E 0.09mg 35.17mg 234%
Copper 0.021mg 1.8mg 198%
Polyunsaturated fat 0.096g 23.137g 154%
Vitamin B1 0.04mg 1.48mg 120%
Selenium 0.5µg 53µg 95%
Phosphorus 37mg 660mg 89%
Vitamin B6 0.194mg 1.345mg 89%
Fats 0.2g 51.46g 79%
Manganese 0.159mg 1.95mg 78%
Magnesium 19mg 325mg 73%
Iron 0.8mg 5.25mg 56%
Vitamin B3 0.5mg 8.335mg 49%
Vitamin C 45mg 1.4mg 48%
Monounsaturated fat 0.015g 18.528g 46%
Zinc 0.19mg 5mg 44%
Folate 66µg 227µg 40%
Protein 1.5g 20.78g 39%
Vitamin K 45.5µg 0µg 38%
Fiber 1g 8.6g 30%
Calories 13kcal 584kcal 29%
Vitamin A 223µg 3µg 24%
Vitamin B2 0.07mg 0.355mg 22%
Vitamin B5 0.088mg 1.13mg 21%
Saturated fat 0.027g 4.455g 20%
Potassium 252mg 645mg 12%
Choline 6.4mg 55.1mg 9%
Carbs 2.18g 20g 6%
Calcium 105mg 78mg 3%
Sodium 65mg 9mg 2%
Net carbs 1.18g 11.4g N/A
Sugar 1.18g 2.62g N/A
Tryptophan 0.015mg 0.348mg 0%
Threonine 0.049mg 0.928mg 0%
Isoleucine 0.085mg 1.139mg 0%
Leucine 0.088mg 1.659mg 0%
Lysine 0.089mg 0.937mg 0%
Methionine 0.009mg 0.494mg 0%
Phenylalanine 0.044mg 1.169mg 0%
Valine 0.066mg 1.315mg 0%
Histidine 0.026mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g 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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more WaterWater +1915.2%
Contains more ProteinProtein +1285.3%
Contains more FatsFats +25630%
Contains more CarbsCarbs +817.4%
Contains more OtherOther +278.8%

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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +123420%
Contains more Poly. FatPolyunsaturated fat +24001%

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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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.