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  6. Chinese cabbage vs. Tuna salad

Chinese cabbage vs. Tuna salad — In-Depth Nutrition Comparison

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The main differences between Chinese cabbage and tuna salad

  • Chinese cabbage is richer in vitamin A, vitamin C, folate, and calcium, yet tuna salad is richer in selenium, vitamin B12, vitamin B3, phosphorus, and copper.
  • Daily need coverage for vitamin A for Chinese cabbage is 87% higher.
  • Chinese cabbage contains 20 times more vitamin C than tuna salad. Chinese cabbage contains 45mg of vitamin C, while tuna salad contains 2.2mg.
  • Chinese cabbage contains less sodium.

Food types used in this article are Cabbage, chinese (pak-choi), raw and Fish, tuna salad.

Infographic

Chinese cabbage vs Tuna salad 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% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Contains more CalciumCalcium +517.6%
Contains more PotassiumPotassium +41.6%
Contains less SodiumSodium -83.8%
Contains more ManganeseManganese +297.5%
Contains more IronIron +25%
Contains more CopperCopper +590.5%
Contains more ZincZinc +194.7%
Contains more PhosphorusPhosphorus +381.1%
Contains more SeleniumSelenium +8140%
~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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Contains more Vitamin CVitamin C +1945.5%
Contains more Vitamin AVitamin A +829.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +29%
Contains more Vitamin B6Vitamin B6 +139.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +725%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +1240%
Contains more Vitamin B5Vitamin B5 +195.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.07mg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Tuna salad DV% diff.
Selenium 0.5µg 41.2µg 74%
Vitamin B12 0µg 1.2µg 50%
Vitamin C 45mg 2.2mg 48%
Vitamin B3 0.5mg 6.7mg 39%
Vitamin K 45.5µg 38%
Protein 1.5g 16.04g 29%
Polyunsaturated fat 0.096g 4.122g 27%
Vitamin A 223µg 24µg 22%
Phosphorus 37mg 178mg 20%
Sodium 65mg 402mg 15%
Folate 66µg 8µg 15%
Fats 0.2g 9.26g 14%
Copper 0.021mg 0.145mg 14%
Vitamin B6 0.194mg 0.081mg 9%
Calories 13kcal 187kcal 9%
Calcium 105mg 17mg 9%
Saturated fat 0.027g 1.544g 7%
Monounsaturated fat 0.015g 2.887g 7%
Manganese 0.159mg 0.04mg 5%
Fiber 1g 0g 4%
Cholesterol 0mg 13mg 4%
Iron 0.8mg 1mg 3%
Vitamin B5 0.088mg 0.26mg 3%
Zinc 0.19mg 0.56mg 3%
Potassium 252mg 178mg 2%
Carbs 2.18g 9.41g 2%
Vitamin E 0.09mg 1%
Vitamin B1 0.04mg 0.031mg 1%
Choline 6.4mg 1%
Net carbs 1.18g 9.41g N/A
Magnesium 19mg 19mg 0%
Sugar 1.18g N/A
Vitamin B2 0.07mg 0.07mg 0%
Tryptophan 0.015mg 0.18mg 0%
Threonine 0.049mg 0.701mg 0%
Isoleucine 0.085mg 0.739mg 0%
Leucine 0.088mg 1.293mg 0%
Lysine 0.089mg 1.457mg 0%
Methionine 0.009mg 0.47mg 0%
Phenylalanine 0.044mg 0.626mg 0%
Valine 0.066mg 0.824mg 0%
Histidine 0.026mg 0.467mg 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - DHA 0g 0.055g 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
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more WaterWater +50.9%
Contains more ProteinProtein +969.3%
Contains more FatsFats +4530%
Contains more CarbsCarbs +331.7%
Contains more OtherOther +166.3%

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
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
Contains less Sat. FatSaturated fat -98.3%
Contains more Mono. FatMonounsaturated fat +19146.7%
Contains more Poly. FatPolyunsaturated fat +4193.8%

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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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.