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  6. Chinese cabbage vs. Tortilla

Chinese cabbage vs. Tortilla — In-Depth Nutrition Comparison

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How are Chinese cabbage and tortilla different?

  • Chinese cabbage is higher in vitamin C, vitamin K, and vitamin B6; however, tortilla is richer in iron, selenium, vitamin B1, vitamin B3, phosphorus, and copper.
  • Daily need coverage for vitamin C for Chinese cabbage is 50% higher.
  • Chinese cabbage contains 114 times more vitamin K than tortilla. While Chinese cabbage contains 45.5µg of vitamin K, tortilla contains only 0.4µg.
  • Chinese cabbage has less sodium.
  • Chinese cabbage has a lower glycemic index (32) than tortilla (52).

Cabbage, chinese (pak-choi), raw and Tortilla, includes plain, and from mutton sandwich (Navajo) are the varieties used in this article.

Infographic

Chinese cabbage vs Tortilla 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 14% 21% 9.3% 143% 34% 8.7% 63% 63% 35% 91%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +140%
Contains less SodiumSodium -86.5%
Contains more IronIron +376.3%
Contains more CopperCopper +385.7%
Contains more ZincZinc +68.4%
Contains more PhosphorusPhosphorus +294.6%
Contains more ManganeseManganese +68.6%
Contains more SeleniumSelenium +3220%
~equal in Magnesium ~19mg

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% 3.8% 0% 93% 26% 77% 10% 14% 0% 1% 74% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +223.3%
Contains more Vitamin KVitamin K +11275%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +111.1%
Contains more Vitamin B1Vitamin B1 +825%
Contains more Vitamin B2Vitamin B2 +62.9%
Contains more Vitamin B3Vitamin B3 +725%
Contains more Vitamin B5Vitamin B5 +93.2%
Contains more FolateFolate +48.5%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Tortilla DV% diff.
Vitamin C 45mg 0mg 50%
Vitamin K 45.5µg 0.4µg 38%
Iron 0.8mg 3.81mg 38%
Selenium 0.5µg 16.6µg 29%
Vitamin B1 0.04mg 0.37mg 28%
Vitamin A 223µg 25%
Vitamin B3 0.5mg 4.125mg 23%
Starch 43.02g 18%
Sodium 65mg 482mg 18%
Carbs 2.18g 49.94g 16%
Phosphorus 37mg 146mg 16%
Protein 1.5g 7.28g 12%
Calories 13kcal 237kcal 11%
Vitamin B6 0.194mg 0.06mg 10%
Copper 0.021mg 0.102mg 9%
Folate 66µg 98µg 8%
Fiber 1g 2.4g 6%
Manganese 0.159mg 0.268mg 5%
Potassium 252mg 105mg 4%
Calcium 105mg 70mg 4%
Vitamin B2 0.07mg 0.114mg 3%
Polyunsaturated fat 0.096g 0.391g 2%
Vitamin B5 0.088mg 0.17mg 2%
Saturated fat 0.027g 0.296g 1%
Choline 6.4mg 1%
Zinc 0.19mg 0.32mg 1%
Fats 0.2g 0.95g 1%
Vitamin E 0.09mg 0.19mg 1%
Net carbs 1.18g 47.54g N/A
Magnesium 19mg 19mg 0%
Sugar 1.18g 2.75g N/A
Monounsaturated fat 0.015g 0.185g 0%
Tryptophan 0.015mg 0.06mg 0%
Threonine 0.049mg 0.182mg 0%
Isoleucine 0.085mg 0.286mg 0%
Leucine 0.088mg 0.53mg 0%
Lysine 0.089mg 0.157mg 0%
Methionine 0.009mg 0.122mg 0%
Phenylalanine 0.044mg 0.375mg 0%
Valine 0.066mg 0.326mg 0%
Histidine 0.026mg 0.165mg 0%
Omega-3 - ALA 0.019g 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
7% 50% 40% 2%
Protein: 7.28 g
Fats: 0.95 g
Carbs: 49.94 g
Water: 39.96 g
Other: 1.87 g
Contains more WaterWater +138.5%
Contains more ProteinProtein +385.3%
Contains more FatsFats +375%
Contains more CarbsCarbs +2190.8%
Contains more OtherOther +133.8%

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
34% 21% 45%
Saturated fat: Sat. Fat 0.296 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.391 g
Contains less Sat. FatSaturated fat -90.9%
Contains more Mono. FatMonounsaturated fat +1133.3%
Contains more Poly. FatPolyunsaturated fat +307.3%

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. Tortilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168041/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.