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Chicken meat vs. Chinese cabbage — In-Depth Nutrition Comparison

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A recap on differences between chicken meat and Chinese cabbage

  • Chicken meat is higher in vitamin B3, selenium, phosphorus, vitamin B5, and zinc, yet Chinese cabbage is higher in vitamin A, vitamin C, and vitamin K.
  • Chinese cabbage covers your daily vitamin A needs 86% more than chicken meat.
  • The glycemic index of chicken meat is lower.

Food varieties used in this article are Chicken, broilers or fryers, meat, and skin, cooked, roasted and Cabbage, chinese (pak-choi), raw.

Infographic

Chicken meat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 20% 47% 22% 53% 78% 11% 2.6% 130%
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 +21.1%
Contains more IronIron +57.5%
Contains more CopperCopper +214.3%
Contains more ZincZinc +921.1%
Contains more PhosphorusPhosphorus +391.9%
Contains more SeleniumSelenium +4680%
Contains more CalciumCalcium +600%
Contains more PotassiumPotassium +13%
Contains less SodiumSodium -20.7%
Contains more ManganeseManganese +695%

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 0% 16% 5.4% 0% 16% 39% 159% 62% 92% 38% 6% 3.8% 36%
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 EVitamin E +200%
Contains more Vitamin B1Vitamin B1 +57.5%
Contains more Vitamin B2Vitamin B2 +140%
Contains more Vitamin B3Vitamin B3 +1597.4%
Contains more Vitamin B5Vitamin B5 +1070.5%
Contains more Vitamin B6Vitamin B6 +106.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +929.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +364.6%
Contains more Vitamin KVitamin K +1795.8%
Contains more FolateFolate +1220%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Chicken meat Chinese cabbage DV% diff.
Protein 27.3g 1.5g 52%
Vitamin C 0mg 45mg 50%
Vitamin B3 8.487mg 0.5mg 50%
Selenium 23.9µg 0.5µg 43%
Vitamin K 2.4µg 45.5µg 36%
Cholesterol 88mg 0mg 29%
Fats 13.6g 0.2g 21%
Phosphorus 182mg 37mg 21%
Vitamin B5 1.03mg 0.088mg 19%
Polyunsaturated fat 2.97g 0.096g 19%
Vitamin A 48µg 223µg 19%
Saturated fat 3.79g 0.027g 17%
Zinc 1.94mg 0.19mg 16%
Vitamin B6 0.4mg 0.194mg 16%
Folate 5µg 66µg 15%
Vitamin B12 0.3µg 0µg 13%
Monounsaturated fat 5.34g 0.015g 13%
Choline 65.9mg 6.4mg 11%
Calories 239kcal 13kcal 11%
Calcium 15mg 105mg 9%
Vitamin B2 0.168mg 0.07mg 8%
Manganese 0.02mg 0.159mg 6%
Iron 1.26mg 0.8mg 6%
Copper 0.066mg 0.021mg 5%
Fiber 0g 1g 4%
Vitamin B1 0.063mg 0.04mg 2%
Carbs 0g 2.18g 1%
Vitamin E 0.27mg 0.09mg 1%
Sodium 82mg 65mg 1%
Potassium 223mg 252mg 1%
Magnesium 23mg 19mg 1%
Net carbs 0g 1.18g N/A
Vitamin D 2IU 0IU 0%
Sugar 0g 1.18g N/A
Tryptophan 0.305mg 0.015mg 0%
Threonine 1.128mg 0.049mg 0%
Isoleucine 1.362mg 0.085mg 0%
Leucine 1.986mg 0.088mg 0%
Lysine 2.223mg 0.089mg 0%
Methionine 0.726mg 0.009mg 0%
Phenylalanine 1.061mg 0.044mg 0%
Valine 1.325mg 0.066mg 0%
Histidine 0.802mg 0.026mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.04g 0g N/A
Omega-3 - DPA 0.02g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 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 +1720%
Contains more FatsFats +6700%
Contains more CarbsCarbs +∞%
Contains more WaterWater +60.3%
~equal in Other ~0.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 44% 25%
Saturated fat: Sat. Fat 3.79 g
Monounsaturated fat: Mono. Fat 5.34 g
Polyunsaturated fat: Poly. Fat 2.97 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 +35500%
Contains more Poly. FatPolyunsaturated fat +2993.8%
Contains less Sat. FatSaturated fat -99.3%

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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. Chicken meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/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.