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Cheese vs. Chinese cabbage — In-Depth Nutrition Comparison

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A recap on differences between cheese and Chinese cabbage

  • Cheese is higher in calcium, phosphorus, selenium, vitamin B12, and zinc, yet Chinese cabbage is higher in vitamin A, vitamin C, and vitamin K.
  • Cheese covers your daily saturated fat needs 94% more than Chinese cabbage.
  • The amount of cholesterol in Chinese cabbage is lower.
  • The glycemic index of cheese is lower.

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

Infographic

Cheese vs Chinese cabbage 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.
Cheese
Cheese
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 MagnesiumMagnesium +42.1%
Contains more CalciumCalcium +576.2%
Contains more CopperCopper +42.9%
Contains more ZincZinc +1815.8%
Contains more PhosphorusPhosphorus +1129.7%
Contains more SeleniumSelenium +5600%
Contains more PotassiumPotassium +231.6%
Contains more IronIron +471.4%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +488.9%

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.
Cheese
Cheese
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 0% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
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 +48%
Contains more Vitamin EVitamin E +688.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +511.4%
Contains more Vitamin B5Vitamin B5 +365.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +157.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +37.9%
Contains more Vitamin B3Vitamin B3 +747.5%
Contains more Vitamin B6Vitamin B6 +193.9%
Contains more Vitamin KVitamin K +1795.8%
Contains more FolateFolate +144.4%

All nutrients comparison - raw data values

Nutrient Cheese Chinese cabbage DV% diff.
Saturated fat 18.867g 0.027g 86%
Calcium 710mg 105mg 61%
Phosphorus 455mg 37mg 60%
Fats 33.31g 0.2g 51%
Selenium 28.5µg 0.5µg 51%
Vitamin C 0mg 45mg 50%
Vitamin B12 1.1µg 0µg 46%
Protein 22.87g 1.5g 43%
Vitamin K 2.4µg 45.5µg 36%
Cholesterol 99mg 0mg 33%
Zinc 3.64mg 0.19mg 31%
Vitamin B2 0.428mg 0.07mg 28%
Sodium 653mg 65mg 26%
Monounsaturated fat 9.246g 0.015g 23%
Calories 404kcal 13kcal 20%
Vitamin A 330µg 223µg 12%
Folate 27µg 66µg 10%
Vitamin B6 0.066mg 0.194mg 10%
Polyunsaturated fat 1.421g 0.096g 9%
Iron 0.14mg 0.8mg 8%
Manganese 0.027mg 0.159mg 6%
Vitamin B5 0.41mg 0.088mg 6%
Potassium 76mg 252mg 5%
Vitamin E 0.71mg 0.09mg 4%
Fiber 0g 1g 4%
Vitamin D 0.6µg 0µg 3%
Vitamin B3 0.059mg 0.5mg 3%
Vitamin D 24IU 0IU 3%
Choline 16.5mg 6.4mg 2%
Magnesium 27mg 19mg 2%
Copper 0.03mg 0.021mg 1%
Vitamin B1 0.029mg 0.04mg 1%
Carbs 3.09g 2.18g 0%
Net carbs 3.09g 1.18g N/A
Sugar 0.48g 1.18g N/A
Trans fat 0.917g 0g N/A
Tryptophan 0.547mg 0.015mg 0%
Threonine 1.044mg 0.049mg 0%
Isoleucine 1.206mg 0.085mg 0%
Leucine 1.939mg 0.088mg 0%
Lysine 1.025mg 0.089mg 0%
Methionine 0.547mg 0.009mg 0%
Phenylalanine 1.074mg 0.044mg 0%
Valine 1.404mg 0.066mg 0%
Histidine 0.547mg 0.026mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
4
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 +1424.7%
Contains more FatsFats +16555%
Contains more CarbsCarbs +41.7%
Contains more OtherOther +363.8%
Contains more WaterWater +157.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 +61540%
Contains more Poly. FatPolyunsaturated fat +1380.2%
Contains less Sat. FatSaturated fat -99.9%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/nutrients
  2. 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.