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  6. Couscous vs. Chinese cabbage

Couscous vs. Chinese cabbage — In-Depth Nutrition Comparison

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A recap on differences between couscous and Chinese cabbage

  • Couscous is higher in selenium and vitamin B5, yet Chinese cabbage is higher in vitamin A, vitamin C, vitamin K, folate, vitamin B6, calcium, potassium, and iron.
  • Chinese cabbage covers your daily vitamin A needs 89% more than couscous.
  • Couscous contains 55 times more selenium than Chinese cabbage. While couscous contains 27.5µg of selenium, Chinese cabbage contains only 0.5µg.
  • The glycemic index of Chinese cabbage is lower.

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

Infographic

Couscous 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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
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 CopperCopper +95.2%
Contains more ZincZinc +36.8%
Contains less SodiumSodium -92.3%
Contains more SeleniumSelenium +5400%
Contains more MagnesiumMagnesium +137.5%
Contains more CalciumCalcium +1212.5%
Contains more PotassiumPotassium +334.5%
Contains more IronIron +110.5%
Contains more PhosphorusPhosphorus +68.2%
Contains more ManganeseManganese +89.3%

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% 0% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
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 +44.4%
Contains more Vitamin B1Vitamin B1 +57.5%
Contains more Vitamin B3Vitamin B3 +96.6%
Contains more Vitamin B5Vitamin B5 +321.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +159.3%
Contains more Vitamin B6Vitamin B6 +280.4%
Contains more Vitamin KVitamin K +45400%
Contains more FolateFolate +340%
Contains more CholineCholine +93.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Chinese cabbage DV% diff.
Vitamin C 0mg 45mg 50%
Selenium 27.5µg 0.5µg 49%
Vitamin K 0.1µg 45.5µg 38%
Vitamin A 0µg 223µg 25%
Folate 15µg 66µg 13%
Vitamin B6 0.051mg 0.194mg 11%
Calcium 8mg 105mg 10%
Carbs 23.22g 2.18g 7%
Vitamin B5 0.371mg 0.088mg 6%
Potassium 58mg 252mg 6%
Protein 3.79g 1.5g 5%
Calories 112kcal 13kcal 5%
Iron 0.38mg 0.8mg 5%
Vitamin B3 0.983mg 0.5mg 3%
Vitamin B2 0.027mg 0.07mg 3%
Manganese 0.084mg 0.159mg 3%
Sodium 5mg 65mg 3%
Magnesium 8mg 19mg 3%
Vitamin B1 0.063mg 0.04mg 2%
Phosphorus 22mg 37mg 2%
Copper 0.041mg 0.021mg 2%
Fiber 1.4g 1g 2%
Zinc 0.26mg 0.19mg 1%
Choline 3.3mg 6.4mg 1%
Fats 0.16g 0.2g 0%
Net carbs 21.82g 1.18g N/A
Sugar 0.1g 1.18g N/A
Vitamin E 0.13mg 0.09mg 0%
Saturated fat 0.029g 0.027g 0%
Monounsaturated fat 0.022g 0.015g 0%
Polyunsaturated fat 0.064g 0.096g 0%
Tryptophan 0.049mg 0.015mg 0%
Threonine 0.1mg 0.049mg 0%
Isoleucine 0.147mg 0.085mg 0%
Leucine 0.259mg 0.088mg 0%
Lysine 0.073mg 0.089mg 0%
Methionine 0.059mg 0.009mg 0%
Phenylalanine 0.184mg 0.044mg 0%
Valine 0.162mg 0.066mg 0%
Histidine 0.077mg 0.026mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 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 +152.7%
Contains more CarbsCarbs +965.1%
Contains more FatsFats +25%
Contains more WaterWater +31.3%
Contains more OtherOther +207.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 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 +46.7%
Contains more Poly. FatPolyunsaturated fat +50%
~equal in Saturated fat ~0.027g

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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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.