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  6. Chinese cabbage vs. Wild rice raw

Chinese cabbage vs. Wild rice raw — In-Depth Nutrition Comparison

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The main differences between Chinese cabbage and wild rice raw

  • Chinese cabbage is richer in vitamin A, vitamin C, and vitamin K, yet wild rice raw is richer in phosphorus, copper, zinc, manganese, vitamin B3, magnesium, and fiber.
  • Daily need coverage for vitamin A for Chinese cabbage is 89% higher.
  • Chinese cabbage has a lower glycemic index than wild rice raw.

Food types used in this article are Cabbage, chinese (pak-choi), raw and Wild rice, raw.

Infographic

Chinese cabbage vs Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +400%
Contains more MagnesiumMagnesium +831.6%
Contains more PotassiumPotassium +69.4%
Contains more IronIron +145%
Contains more CopperCopper +2395.2%
Contains more ZincZinc +3036.8%
Contains more PhosphorusPhosphorus +1070.3%
Contains less SodiumSodium -89.2%
Contains more ManganeseManganese +735.8%
Contains more SeleniumSelenium +460%

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +22200%
Contains more Vitamin KVitamin K +2294.7%
Contains more Vitamin EVitamin E +811.1%
Contains more Vitamin B1Vitamin B1 +187.5%
Contains more Vitamin B2Vitamin B2 +274.3%
Contains more Vitamin B3Vitamin B3 +1246.6%
Contains more Vitamin B5Vitamin B5 +1120.5%
Contains more Vitamin B6Vitamin B6 +101.5%
Contains more FolateFolate +43.9%
Contains more CholineCholine +446.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Wild rice raw DV% diff.
Phosphorus 37mg 433mg 57%
Copper 0.021mg 0.524mg 56%
Zinc 0.19mg 5.96mg 52%
Manganese 0.159mg 1.329mg 51%
Vitamin C 45mg 0mg 50%
Vitamin B3 0.5mg 6.733mg 39%
Magnesium 19mg 177mg 38%
Vitamin K 45.5µg 1.9µg 36%
Protein 1.5g 14.73g 26%
Vitamin A 223µg 1µg 25%
Carbs 2.18g 74.9g 24%
Fiber 1g 6.2g 21%
Vitamin B5 0.088mg 1.074mg 20%
Calories 13kcal 357kcal 17%
Vitamin B6 0.194mg 0.391mg 15%
Vitamin B2 0.07mg 0.262mg 15%
Iron 0.8mg 1.96mg 15%
Calcium 105mg 21mg 8%
Folate 66µg 95µg 7%
Vitamin B1 0.04mg 0.115mg 6%
Vitamin E 0.09mg 0.82mg 5%
Potassium 252mg 427mg 5%
Choline 6.4mg 35mg 5%
Selenium 0.5µg 2.8µg 4%
Polyunsaturated fat 0.096g 0.676g 4%
Sodium 65mg 7mg 3%
Fats 0.2g 1.08g 1%
Saturated fat 0.027g 0.156g 1%
Net carbs 1.18g 68.7g N/A
Sugar 1.18g 2.5g N/A
Monounsaturated fat 0.015g 0.159g 0%
Tryptophan 0.015mg 0.179mg 0%
Threonine 0.049mg 0.469mg 0%
Isoleucine 0.085mg 0.618mg 0%
Leucine 0.088mg 1.018mg 0%
Lysine 0.089mg 0.629mg 0%
Methionine 0.009mg 0.438mg 0%
Phenylalanine 0.044mg 0.721mg 0%
Valine 0.066mg 0.858mg 0%
Histidine 0.026mg 0.384mg 0%

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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more WaterWater +1128.4%
Contains more ProteinProtein +882%
Contains more FatsFats +440%
Contains more CarbsCarbs +3335.8%
Contains more OtherOther +91.3%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains less Sat. FatSaturated fat -82.7%
Contains more Mono. FatMonounsaturated fat +960%
Contains more Poly. FatPolyunsaturated fat +604.2%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.