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  6. Chinese cabbage vs. Yogurt

Chinese cabbage vs. Yogurt — In-Depth Nutrition Comparison

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Important differences between Chinese cabbage and yogurt

  • Chinese cabbage has more vitamin A, vitamin C, vitamin K, folate, vitamin B6, and iron; however, yogurt has more vitamin B12, selenium, vitamin B2, and phosphorus.
  • Chinese cabbage's daily need coverage for vitamin A is 89% more.
  • Chinese cabbage has a higher glycemic index than yogurt.

The food varieties used in the comparison are Cabbage, chinese (pak-choi), raw and Yogurt, Greek, plain, nonfat.

Infographic

Chinese cabbage vs Yogurt 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%
Yogurt
Yogurt
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more MagnesiumMagnesium +72.7%
Contains more PotassiumPotassium +78.7%
Contains more IronIron +1042.9%
Contains more CopperCopper +23.5%
Contains more ManganeseManganese +1666.7%
Contains more ZincZinc +173.7%
Contains more PhosphorusPhosphorus +264.9%
Contains less SodiumSodium -44.6%
Contains more SeleniumSelenium +1840%
~equal in Calcium ~110mg

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%
Yogurt
Yogurt
4
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% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +22200%
Contains more Vitamin EVitamin E +800%
Contains more Vitamin B1Vitamin B1 +73.9%
Contains more Vitamin B3Vitamin B3 +140.4%
Contains more Vitamin B6Vitamin B6 +207.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +842.9%
Contains more Vitamin B2Vitamin B2 +297.1%
Contains more Vitamin B5Vitamin B5 +276.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +135.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Yogurt DV% diff.
Vitamin C 45mg 0mg 50%
Vitamin K 45.5µg 0µg 38%
Vitamin B12 0µg 0.75µg 31%
Vitamin A 223µg 1µg 25%
Selenium 0.5µg 9.7µg 17%
Protein 1.5g 10.19g 17%
Vitamin B2 0.07mg 0.278mg 16%
Folate 66µg 7µg 15%
Phosphorus 37mg 135mg 14%
Vitamin B6 0.194mg 0.063mg 10%
Iron 0.8mg 0.07mg 9%
Manganese 0.159mg 0.009mg 7%
Vitamin B5 0.088mg 0.331mg 5%
Fiber 1g 0g 4%
Zinc 0.19mg 0.52mg 3%
Potassium 252mg 141mg 3%
Vitamin B3 0.5mg 0.208mg 2%
Choline 6.4mg 15.1mg 2%
Calories 13kcal 59kcal 2%
Magnesium 19mg 11mg 2%
Cholesterol 0mg 5mg 2%
Vitamin E 0.09mg 0.01mg 1%
Polyunsaturated fat 0.096g 0.012g 1%
Vitamin B1 0.04mg 0.023mg 1%
Calcium 105mg 110mg 1%
Sodium 65mg 36mg 1%
Fats 0.2g 0.39g 0%
Carbs 2.18g 3.6g 0%
Net carbs 1.18g 3.6g N/A
Sugar 1.18g 3.24g N/A
Copper 0.021mg 0.017mg 0%
Trans fat 0g 0.006g N/A
Saturated fat 0.027g 0.117g 0%
Monounsaturated fat 0.015g 0.053g 0%
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%
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g 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
Yogurt
Yogurt
3
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more WaterWater +12%
Contains more ProteinProtein +579.3%
Contains more FatsFats +95%
Contains more CarbsCarbs +65.1%
~equal in Other ~0.72g

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
Yogurt
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains less Sat. FatSaturated fat -76.9%
Contains more Poly. FatPolyunsaturated fat +700%
Contains more Mono. FatMonounsaturated fat +253.3%

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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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.