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Chinese cabbage vs. Vegetable oil — In-Depth Nutrition Comparison

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Differences between Chinese cabbage and vegetable oil

  • Chinese cabbage has more vitamin A, vitamin C, vitamin K, folate, vitamin B6, calcium, iron, and potassium, while vegetable oil has more vitamin E.
  • Vegetable oil's daily need coverage for vitamin E is 98% higher.
  • The amount of saturated fat in Chinese cabbage is lower.
  • Vegetable oil has a lower glycemic index. The glycemic index of vegetable oil is 0, while the glycemic index of Chinese cabbage is 32.

The food types used in this comparison are Cabbage, chinese (pak-choi), raw and Oil, corn, peanut, and olive.

Infographic

Chinese cabbage vs Vegetable oil 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 0% 0% 0% 4.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +515.4%
Contains more CopperCopper +∞%
Contains more ZincZinc +850%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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% 296% 0% 0% 0% 0% 0% 0% 0% 53% 0% 0.11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +116.7%
Contains more FolateFolate +∞%
Contains more CholineCholine +3100%
Contains more Vitamin EVitamin E +16322.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +49900%

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
15% 50% 35%
Saturated fat: Sat. Fat 14.367 g
Monounsaturated fat: Mono. Fat 48.033 g
Polyunsaturated fat: Poly. Fat 33.033 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +320120%
Contains more Poly. FatPolyunsaturated fat +34309.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chinese cabbage Vegetable oil
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chinese cabbage Vegetable oil DV% diff.
Polyunsaturated fat 0.096g 33.033g 220%
Fats 0.2g 100g 154%
Monounsaturated fat 0.015g 48.033g 120%
Vitamin E 0.09mg 14.78mg 98%
Saturated fat 0.027g 14.367g 65%
Vitamin C 45mg 0mg 50%
Calories 13kcal 884kcal 44%
Vitamin A 223µg 0µg 25%
Vitamin K 45.5µg 21µg 20%
Folate 66µg 0µg 17%
Vitamin B6 0.194mg 0mg 15%
Calcium 105mg 0mg 11%
Iron 0.8mg 0.13mg 8%
Potassium 252mg 0mg 7%
Manganese 0.159mg 0mg 7%
Vitamin B2 0.07mg 0mg 5%
Phosphorus 37mg 0mg 5%
Magnesium 19mg 0mg 5%
Fiber 1g 0g 4%
Vitamin B3 0.5mg 0mg 3%
Vitamin B1 0.04mg 0mg 3%
Protein 1.5g 0g 3%
Sodium 65mg 0mg 3%
Vitamin B5 0.088mg 0mg 2%
Zinc 0.19mg 0.02mg 2%
Copper 0.021mg 0mg 2%
Carbs 2.18g 0g 1%
Choline 6.4mg 0.2mg 1%
Selenium 0.5µg 0µg 1%
Net carbs 1.18g 0g N/A
Sugar 1.18g 0g N/A
Tryptophan 0.015mg 0%
Threonine 0.049mg 0%
Isoleucine 0.085mg 0%
Leucine 0.088mg 0%
Lysine 0.089mg 0%
Methionine 0.009mg 0%
Phenylalanine 0.044mg 0%
Valine 0.066mg 0%
Histidine 0.026mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese cabbage Vegetable oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
37%
Chinese cabbage
27%
Vegetable oil
Minerals Daily Need Coverage Score
16%
Chinese cabbage
1%
Vegetable oil

Comparison summary

Which food is lower in Sugar?
Vegetable oil
Vegetable oil is lower in Sugar (difference - 1.18g)
Which food contains less Sodium?
Vegetable oil
Vegetable oil contains less Sodium (difference - 65mg)
Which food is lower in glycemic index?
Vegetable oil
Vegetable oil is lower in glycemic index (difference - 32)
Which food is lower in Saturated fat?
Chinese cabbage
Chinese cabbage is lower in Saturated fat (difference - 14.34g)
Which food is cheaper?
Chinese cabbage
Chinese cabbage is cheaper (difference - $0.9)
Which food is richer in minerals?
Chinese cabbage
Chinese cabbage is relatively richer in minerals
Which food is richer in vitamins?
Chinese cabbage
Chinese cabbage is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/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.