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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 C, Vitamin K, and Vitamin A RAE, yet Wild rice raw is richer in Phosphorus, Copper, Zinc, Manganese, Vitamin B3, Magnesium, and Fiber.
  • Daily need coverage for Phosphorus from Wild rice raw is 57% higher.

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.
Chinese cabbage
Chinese cabbage
1
:
9
Wild rice raw
Wild rice raw
Contains more Calcium +400%
Contains more Iron +145%
Contains more Magnesium +831.6%
Contains more Phosphorus +1070.3%
Contains more Potassium +69.4%
Contains less Sodium -89.2%
Contains more Zinc +3036.8%
Contains more Copper +2395.2%
Contains more Manganese +735.8%
Contains more Selenium +460%
Chinese cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Contains more Calcium +400%
Contains more Iron +145%
Contains more Magnesium +831.6%
Contains more Phosphorus +1070.3%
Contains more Potassium +69.4%
Contains less Sodium -89.2%
Contains more Zinc +3036.8%
Contains more Copper +2395.2%
Contains more Manganese +735.8%
Contains more Selenium +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.
Chinese cabbage
Chinese cabbage
3
:
7
Wild rice raw
Wild rice raw
Contains more Vitamin A +23415.8%
Contains more Vitamin C +∞%
Contains more Vitamin K +2294.7%
Contains more Vitamin E +811.1%
Contains more Vitamin B1 +187.5%
Contains more Vitamin B2 +274.3%
Contains more Vitamin B3 +1246.6%
Contains more Vitamin B5 +1120.5%
Contains more Vitamin B6 +101.5%
Contains more Folate +43.9%
Chinese cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 269% 2% 0% 150% 10% 17% 10% 6% 45% 50% 0% 114%
Wild rice raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Contains more Vitamin A +23415.8%
Contains more Vitamin C +∞%
Contains more Vitamin K +2294.7%
Contains more Vitamin E +811.1%
Contains more Vitamin B1 +187.5%
Contains more Vitamin B2 +274.3%
Contains more Vitamin B3 +1246.6%
Contains more Vitamin B5 +1120.5%
Contains more Vitamin B6 +101.5%
Contains more Folate +43.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chinese cabbage
Chinese cabbage
1
:
4
Wild rice raw
Wild rice raw
Contains more Water +1128.4%
Contains more Protein +882%
Contains more Fats +440%
Contains more Carbs +3335.8%
Contains more Other +91.3%
Chinese cabbage
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Wild rice raw
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 Water +1128.4%
Contains more Protein +882%
Contains more Fats +440%
Contains more Carbs +3335.8%
Contains more Other +91.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chinese cabbage
Chinese cabbage
1
:
2
Wild rice raw
Wild rice raw
Contains less Saturated Fat -82.7%
Contains more Monounsaturated Fat +960%
Contains more Polyunsaturated fat +604.2%
Chinese cabbage
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Contains less Saturated Fat -82.7%
Contains more Monounsaturated Fat +960%
Contains more Polyunsaturated fat +604.2%

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 Wild rice raw
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chinese cabbage Wild rice raw Opinion
Net carbs 1.18g 68.7g Wild rice raw
Protein 1.5g 14.73g Wild rice raw
Fats 0.2g 1.08g Wild rice raw
Carbs 2.18g 74.9g Wild rice raw
Calories 13kcal 357kcal Wild rice raw
Sugar 1.18g 2.5g Chinese cabbage
Fiber 1g 6.2g Wild rice raw
Calcium 105mg 21mg Chinese cabbage
Iron 0.8mg 1.96mg Wild rice raw
Magnesium 19mg 177mg Wild rice raw
Phosphorus 37mg 433mg Wild rice raw
Potassium 252mg 427mg Wild rice raw
Sodium 65mg 7mg Wild rice raw
Zinc 0.19mg 5.96mg Wild rice raw
Copper 0.021mg 0.524mg Wild rice raw
Manganese 0.159mg 1.329mg Wild rice raw
Selenium 0.5µg 2.8µg Wild rice raw
Vitamin A 4468IU 19IU Chinese cabbage
Vitamin A RAE 223µg 1µg Chinese cabbage
Vitamin E 0.09mg 0.82mg Wild rice raw
Vitamin C 45mg 0mg Chinese cabbage
Vitamin B1 0.04mg 0.115mg Wild rice raw
Vitamin B2 0.07mg 0.262mg Wild rice raw
Vitamin B3 0.5mg 6.733mg Wild rice raw
Vitamin B5 0.088mg 1.074mg Wild rice raw
Vitamin B6 0.194mg 0.391mg Wild rice raw
Folate 66µg 95µg Wild rice raw
Vitamin K 45.5µg 1.9µg Chinese cabbage
Tryptophan 0.015mg 0.179mg Wild rice raw
Threonine 0.049mg 0.469mg Wild rice raw
Isoleucine 0.085mg 0.618mg Wild rice raw
Leucine 0.088mg 1.018mg Wild rice raw
Lysine 0.089mg 0.629mg Wild rice raw
Methionine 0.009mg 0.438mg Wild rice raw
Phenylalanine 0.044mg 0.721mg Wild rice raw
Valine 0.066mg 0.858mg Wild rice raw
Histidine 0.026mg 0.384mg Wild rice raw
Saturated Fat 0.027g 0.156g Chinese cabbage
Monounsaturated Fat 0.015g 0.159g Wild rice raw
Polyunsaturated fat 0.096g 0.676g Wild rice raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese cabbage Wild rice raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
56%
Chinese cabbage
39%
Wild rice raw
Minerals Daily Need Coverage Score
16%
Chinese cabbage
96%
Wild rice raw

Comparison summary

Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 58mg)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $0.4)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 1.32g)
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.129g)
Which food is lower in glycemic index?
Chinese cabbage
Chinese cabbage is lower in glycemic index (difference - 25)
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. 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.