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Chinese cuisine vs. Chinese cabbage — In-Depth Nutrition Comparison

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How are chinese cuisine and Chinese cabbage different?

  • Chinese cuisine is higher in vitamin B12, zinc, selenium, vitamin B5, and phosphorus; however, Chinese cabbage is richer in vitamin A, vitamin C, calcium, and folate.
  • Daily need coverage for vitamin A for Chinese cabbage is 64% higher.
  • Chinese cabbage has less sodium.
  • Chinese cabbage has a lower glycemic index (32) than chinese cuisine (60).

Restaurant, Chinese, beef, and vegetables and Cabbage, chinese (pak-choi), raw are the varieties used in this article.

Infographic

Chinese cuisine 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 11% 6.6% 18% 42% 16% 41% 33% 53% 19% 37%
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 +38.8%
Contains more CopperCopper +133.3%
Contains more ZincZinc +689.5%
Contains more PhosphorusPhosphorus +105.4%
Contains more SeleniumSelenium +1240%
Contains more MagnesiumMagnesium +26.7%
Contains more CalciumCalcium +377.3%
Contains more PotassiumPotassium +23.5%
Contains less SodiumSodium -84.1%
~equal in Manganese ~0.159mg

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 39% 21% 16% 1.5% 8.3% 13% 25% 27% 37% 60% 128% 34% 19%
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 +811.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +164%
Contains more Vitamin B5Vitamin B5 +403.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +12.7%
Contains more CholineCholine +439.1%
Contains more Vitamin CVitamin C +287.9%
Contains more Vitamin AVitamin A +254%
Contains more Vitamin B1Vitamin B1 +21.2%
Contains more Vitamin B2Vitamin B2 +27.3%
Contains more Vitamin B6Vitamin B6 +20.5%
Contains more FolateFolate +46.7%

All nutrients comparison - raw data values

Nutrient Chinese cuisine Chinese cabbage DV% diff.
Vitamin C 11.6mg 45mg 37%
Vitamin B12 0.48µg 0µg 20%
Vitamin A 63µg 223µg 18%
Sodium 409mg 65mg 15%
Polyunsaturated fat 2.13g 0.096g 14%
Zinc 1.5mg 0.19mg 12%
Protein 7.08g 1.5g 11%
Selenium 6.7µg 0.5µg 11%
Calcium 22mg 105mg 8%
Fats 5.3g 0.2g 8%
Vitamin B5 0.443mg 0.088mg 7%
Phosphorus 76mg 37mg 6%
Choline 34.5mg 6.4mg 5%
Folate 45µg 66µg 5%
Vitamin K 51.3µg 45.5µg 5%
Vitamin B3 1.32mg 0.5mg 5%
Vitamin E 0.82mg 0.09mg 5%
Calories 105kcal 13kcal 5%
Cholesterol 14mg 0mg 5%
Iron 1.11mg 0.8mg 4%
Saturated fat 0.978g 0.027g 4%
Vitamin B6 0.161mg 0.194mg 3%
Copper 0.049mg 0.021mg 3%
Monounsaturated fat 1.217g 0.015g 3%
Fiber 1.5g 1g 2%
Carbs 7.29g 2.18g 2%
Starch 1.82g 1%
Vitamin D 0.1µg 0µg 1%
Manganese 0.147mg 0.159mg 1%
Fructose 0.55g 1%
Vitamin B1 0.033mg 0.04mg 1%
Vitamin B2 0.055mg 0.07mg 1%
Potassium 204mg 252mg 1%
Magnesium 15mg 19mg 1%
Net carbs 5.79g 1.18g N/A
Vitamin D 3IU 0IU 0%
Sugar 2.41g 1.18g N/A
Trans fat 0.058g 0g N/A
Tryptophan 0.083mg 0.015mg 0%
Threonine 0.313mg 0.049mg 0%
Isoleucine 0.314mg 0.085mg 0%
Leucine 0.525mg 0.088mg 0%
Lysine 0.552mg 0.089mg 0%
Methionine 0.158mg 0.009mg 0%
Phenylalanine 0.317mg 0.044mg 0%
Valine 0.327mg 0.066mg 0%
Histidine 0.207mg 0.026mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.264g N/A
Omega-3 - DPA 0.005g 0g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.004g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 1.803g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 5% 7% 79%
Protein: 7.08 g
Fats: 5.3 g
Carbs: 7.29 g
Water: 78.82 g
Other: 1.51 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 +372%
Contains more FatsFats +2550%
Contains more CarbsCarbs +234.4%
Contains more OtherOther +88.8%
Contains more WaterWater +20.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 28% 49%
Saturated fat: Sat. Fat 0.978 g
Monounsaturated fat: Mono. Fat 1.217 g
Polyunsaturated fat: Poly. Fat 2.13 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 +8013.3%
Contains more Poly. FatPolyunsaturated fat +2118.8%
Contains less Sat. FatSaturated fat -97.2%

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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 cuisine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168072/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.