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  6. Chinese cabbage vs. Wakame

Chinese cabbage vs. Wakame — In-Depth Nutrition Comparison

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A recap on differences between Chinese cabbage and wakame

  • Chinese cabbage is higher in vitamin A, vitamin C, vitamin K, and vitamin B6, yet wakame is higher in manganese, folate, copper, magnesium, and iron.
  • Chinese cabbage covers your daily vitamin A needs 82% more than wakame.
  • Chinese cabbage contains 97 times more vitamin B6 than wakame. While Chinese cabbage contains 0.194mg of vitamin B6, wakame contains only 0.002mg.
  • The amount of sodium in Chinese cabbage is lower.

Food varieties used in this article are Cabbage, chinese (pak-choi), raw and Seaweed, wakame, raw.

Infographic

Chinese cabbage vs Wakame 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%
Wakame
Wakame
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more PotassiumPotassium +404%
Contains less SodiumSodium -92.5%
Contains more MagnesiumMagnesium +463.2%
Contains more CalciumCalcium +42.9%
Contains more IronIron +172.5%
Contains more CopperCopper +1252.4%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +116.2%
Contains more ManganeseManganese +780.5%
Contains more SeleniumSelenium +40%

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%
Wakame
Wakame
7
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 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Contains more Vitamin CVitamin C +1400%
Contains more Vitamin AVitamin A +1138.9%
Contains more Vitamin B6Vitamin B6 +9600%
Contains more Vitamin KVitamin K +758.5%
Contains more Vitamin EVitamin E +1011.1%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +228.6%
Contains more Vitamin B3Vitamin B3 +220%
Contains more Vitamin B5Vitamin B5 +692%
Contains more FolateFolate +197%
Contains more CholineCholine +117.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Wakame DV% diff.
Manganese 0.159mg 1.4mg 54%
Vitamin C 45mg 3mg 47%
Sodium 65mg 872mg 35%
Vitamin K 45.5µg 5.3µg 34%
Folate 66µg 196µg 33%
Copper 0.021mg 0.284mg 29%
Vitamin A 223µg 18µg 23%
Magnesium 19mg 107mg 21%
Iron 0.8mg 2.18mg 17%
Vitamin B6 0.194mg 0.002mg 15%
Vitamin B5 0.088mg 0.697mg 12%
Vitamin B2 0.07mg 0.23mg 12%
Vitamin B3 0.5mg 1.6mg 7%
Potassium 252mg 50mg 6%
Phosphorus 37mg 80mg 6%
Vitamin E 0.09mg 1mg 6%
Calcium 105mg 150mg 5%
Protein 1.5g 3.03g 3%
Calories 13kcal 45kcal 2%
Vitamin B1 0.04mg 0.06mg 2%
Zinc 0.19mg 0.38mg 2%
Fiber 1g 0.5g 2%
Carbs 2.18g 9.14g 2%
Polyunsaturated fat 0.096g 0.218g 1%
Fats 0.2g 0.64g 1%
Choline 6.4mg 13.9mg 1%
Net carbs 1.18g 8.64g N/A
Sugar 1.18g 0.65g N/A
Selenium 0.5µg 0.7µg 0%
Saturated fat 0.027g 0.13g 0%
Monounsaturated fat 0.015g 0.058g 0%
Tryptophan 0.015mg 0.035mg 0%
Threonine 0.049mg 0.165mg 0%
Isoleucine 0.085mg 0.087mg 0%
Leucine 0.088mg 0.257mg 0%
Lysine 0.089mg 0.112mg 0%
Methionine 0.009mg 0.063mg 0%
Phenylalanine 0.044mg 0.112mg 0%
Valine 0.066mg 0.209mg 0%
Histidine 0.026mg 0.015mg 0%
Omega-3 - EPA 0g 0.186g 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
Wakame
Wakame
4
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more WaterWater +19.2%
Contains more ProteinProtein +102%
Contains more FatsFats +220%
Contains more CarbsCarbs +319.3%
Contains more OtherOther +800%

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
Wakame
Wakame
2
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains less Sat. FatSaturated fat -79.2%
Contains more Mono. FatMonounsaturated fat +286.7%
Contains more Poly. FatPolyunsaturated fat +127.1%

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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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.