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  6. Cereal vs. Chinese cabbage

Cereal vs. Chinese cabbage — In-Depth Nutrition Comparison

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The main differences between cereal and Chinese cabbage

  • Cereal is richer in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, and manganese, yet Chinese cabbage is richer in vitamin K and vitamin A.
  • Daily need coverage for vitamin B1 for cereal is 521% higher.
  • Cereal contains 59 times more vitamin B3 than Chinese cabbage. Cereal contains 29.62mg of vitamin B3, while Chinese cabbage contains 0.5mg.
  • Chinese cabbage contains less sodium.
  • Chinese cabbage has a lower glycemic index than cereal.

Food types used in this article are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Cabbage, chinese (pak-choi), raw.

Infographic

Cereal vs Chinese cabbage infographic
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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.
Cereal
Cereal
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
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%
Contains more IronIron +4157.5%
Contains more CopperCopper +552.4%
Contains more ZincZinc +3900%
Contains more PhosphorusPhosphorus +108.1%
Contains more ManganeseManganese +396.9%
Contains more SeleniumSelenium +1160%
Contains more CalciumCalcium +950%
Contains more PotassiumPotassium +140%
Contains less SodiumSodium -91.8%
~equal in Magnesium ~19mg

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.
Cereal
Cereal
6
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 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
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%
Contains more Vitamin AVitamin A +265%
Contains more Vitamin B1Vitamin B1 +15620%
Contains more Vitamin B2Vitamin B2 +5428.6%
Contains more Vitamin B3Vitamin B3 +5824%
Contains more Vitamin B5Vitamin B5 +156.8%
Contains more Vitamin B6Vitamin B6 +2985.6%
Contains more Vitamin CVitamin C +16.9%
Contains more Vitamin EVitamin E +12.5%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cereal Chinese cabbage DV% diff.
Vitamin B1 6.288mg 0.04mg 521%
Vitamin B6 5.986mg 0.194mg 446%
Iron 34.06mg 0.8mg 416%
Vitamin B2 3.87mg 0.07mg 292%
Vitamin B3 29.62mg 0.5mg 182%
Zinc 7.6mg 0.19mg 67%
Vitamin A 814µg 223µg 66%
Vitamin K 0µg 45.5µg 38%
Sodium 795mg 65mg 32%
Carbs 86.85g 2.18g 28%
Manganese 0.79mg 0.159mg 27%
Calories 378kcal 13kcal 18%
Folate 66µg 17%
Copper 0.137mg 0.021mg 13%
Selenium 6.3µg 0.5µg 11%
Calcium 10mg 105mg 10%
Protein 6.06g 1.5g 9%
Vitamin C 38.5mg 45mg 7%
Phosphorus 77mg 37mg 6%
Potassium 105mg 252mg 4%
Vitamin B5 0.226mg 0.088mg 3%
Polyunsaturated fat 0.354g 0.096g 2%
Fiber 1.4g 1g 2%
Saturated fat 0.26g 0.027g 1%
Choline 6.4mg 1%
Fats 1.08g 0.2g 1%
Net carbs 85.45g 1.18g N/A
Magnesium 19mg 19mg 0%
Sugar 10.35g 1.18g N/A
Vitamin E 0.08mg 0.09mg 0%
Monounsaturated fat 0.204g 0.015g 0%
Tryptophan 0.066mg 0.015mg 0%
Threonine 0.241mg 0.049mg 0%
Isoleucine 0.26mg 0.085mg 0%
Leucine 0.767mg 0.088mg 0%
Lysine 0.113mg 0.089mg 0%
Methionine 0.13mg 0.009mg 0%
Phenylalanine 0.365mg 0.044mg 0%
Valine 0.344mg 0.066mg 0%
Histidine 0.162mg 0.026mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
Cereal
4
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more ProteinProtein +304%
Contains more FatsFats +440%
Contains more CarbsCarbs +3883.9%
Contains more OtherOther +178.8%
Contains more WaterWater +2421.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
Cereal
2
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains more Mono. FatMonounsaturated fat +1260%
Contains more Poly. FatPolyunsaturated fat +268.8%
Contains less Sat. FatSaturated fat -89.6%

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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

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.