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Chinese cabbage vs. Swiss cheese — In-Depth Nutrition Comparison

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What are the main differences between Chinese cabbage and Swiss cheese?

  • Chinese cabbage is richer in vitamin A, vitamin C, and vitamin K, yet Swiss cheese is richer in vitamin B12, calcium, phosphorus, selenium, and zinc.
  • Swiss cheese's daily need coverage for vitamin B12 is 128% higher.
  • Chinese cabbage contains less saturated fat.

We used Cabbage, chinese (pak-choi), raw and Cheese, swiss types in this comparison.

Infographic

Chinese cabbage vs Swiss cheese 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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Contains more PotassiumPotassium +250%
Contains more IronIron +515.4%
Contains less SodiumSodium -65.2%
Contains more ManganeseManganese +511.5%
Contains more MagnesiumMagnesium +73.7%
Contains more CalciumCalcium +747.6%
Contains more CopperCopper +123.8%
Contains more ZincZinc +2200%
Contains more PhosphorusPhosphorus +1451.4%
Contains more SeleniumSelenium +5900%

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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +263.6%
Contains more Vitamin B3Vitamin B3 +681.3%
Contains more Vitamin B6Vitamin B6 +173.2%
Contains more Vitamin KVitamin K +3150%
Contains more FolateFolate +560%
Contains more Vitamin AVitamin A +29.1%
Contains more Vitamin EVitamin E +566.7%
Contains more Vitamin B2Vitamin B2 +331.4%
Contains more Vitamin B5Vitamin B5 +301.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +142.2%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Swiss cheese DV% diff.
Vitamin B12 0µg 3.06µg 128%
Saturated fat 0.027g 18.227g 83%
Calcium 105mg 890mg 79%
Phosphorus 37mg 574mg 77%
Selenium 0.5µg 30µg 54%
Protein 1.5g 26.96g 51%
Vitamin C 45mg 0mg 50%
Fats 0.2g 30.99g 47%
Zinc 0.19mg 4.37mg 38%
Vitamin K 45.5µg 1.4µg 37%
Cholesterol 0mg 93mg 31%
Monounsaturated fat 0.015g 8.046g 20%
Calories 13kcal 393kcal 19%
Vitamin B2 0.07mg 0.302mg 18%
Folate 66µg 10µg 14%
Vitamin B6 0.194mg 0.071mg 9%
Polyunsaturated fat 0.096g 1.341g 8%
Iron 0.8mg 0.13mg 8%
Vitamin A 223µg 288µg 7%
Manganese 0.159mg 0.026mg 6%
Vitamin B5 0.088mg 0.353mg 5%
Potassium 252mg 72mg 5%
Sodium 65mg 187mg 5%
Fiber 1g 0g 4%
Vitamin B3 0.5mg 0.064mg 3%
Copper 0.021mg 0.047mg 3%
Magnesium 19mg 33mg 3%
Vitamin E 0.09mg 0.6mg 3%
Vitamin B1 0.04mg 0.011mg 2%
Choline 6.4mg 15.5mg 2%
Carbs 2.18g 1.44g 0%
Net carbs 1.18g 1.44g N/A
Sugar 1.18g 0g N/A
Trans fat 0g 0.987g N/A
Tryptophan 0.015mg 0.401mg 0%
Threonine 0.049mg 1.038mg 0%
Isoleucine 0.085mg 1.537mg 0%
Leucine 0.088mg 2.959mg 0%
Lysine 0.089mg 2.585mg 0%
Methionine 0.009mg 0.784mg 0%
Phenylalanine 0.044mg 1.662mg 0%
Valine 0.066mg 2.139mg 0%
Histidine 0.026mg 1.065mg 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.018g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.734g 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
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Contains more CarbsCarbs +51.4%
Contains more WaterWater +153.3%
Contains more ProteinProtein +1697.3%
Contains more FatsFats +15395%
Contains more OtherOther +272.5%

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
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +53540%
Contains more Poly. FatPolyunsaturated fat +1296.9%

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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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.