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  6. Crackers vs. Chinese cabbage

Crackers vs. Chinese cabbage — In-Depth Nutrition Comparison

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A recap on the differences between crackers and Chinese cabbage

  • Crackers are higher in iron, vitamin B1, phosphorus, vitamin B2, vitamin B3, and vitamin K, yet Chinese cabbage is higher in vitamin A and vitamin C.
  • Chinese cabbage covers your daily vitamin A needs 89% more than crackers.
  • Crackers contain 206 times more saturated fat than Chinese cabbage. While crackers contain 5.562g of saturated fat, Chinese cabbage contains only 0.027g.
  • The glycemic index of Chinese cabbage is lower.

Food varieties used in this article are Crackers, standard snack-type, regular and Cabbage, chinese (pak-choi), raw.

Infographic

Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 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 CalciumCalcium +14.3%
Contains more IronIron +403.8%
Contains more CopperCopper +395.2%
Contains more ZincZinc +157.9%
Contains more PhosphorusPhosphorus +570.3%
Contains more ManganeseManganese +208.8%
Contains more SeleniumSelenium +1240%
Contains more PotassiumPotassium +113.6%
Contains less SodiumSodium -91%
~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.
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% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
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 +3266.7%
Contains more Vitamin B1Vitamin B1 +940%
Contains more Vitamin B2Vitamin B2 +551.4%
Contains more Vitamin B3Vitamin B3 +770.4%
Contains more Vitamin B5Vitamin B5 +373.9%
Contains more Vitamin KVitamin K +52.3%
Contains more FolateFolate +39.4%
Contains more CholineCholine +50%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +207.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Crackers Chinese cabbage DV% diff.
Polyunsaturated fat 13.137g 0.096g 87%
Vitamin C 0mg 45mg 50%
Fats 26.43g 0.2g 40%
Iron 4.03mg 0.8mg 40%
Vitamin B1 0.416mg 0.04mg 31%
Phosphorus 248mg 37mg 30%
Vitamin B2 0.456mg 0.07mg 30%
Sodium 726mg 65mg 29%
Calories 510kcal 13kcal 25%
Saturated fat 5.562g 0.027g 25%
Vitamin A 0µg 223µg 25%
Vitamin B3 4.352mg 0.5mg 24%
Vitamin E 3.03mg 0.09mg 20%
Starch 49.69g 20%
Carbs 61.3g 2.18g 20%
Vitamin K 69.3µg 45.5µg 20%
Monounsaturated fat 6.553g 0.015g 16%
Manganese 0.491mg 0.159mg 14%
Selenium 6.7µg 0.5µg 11%
Protein 6.64g 1.5g 10%
Vitamin B6 0.063mg 0.194mg 10%
Copper 0.104mg 0.021mg 9%
Vitamin B5 0.417mg 0.088mg 7%
Folate 92µg 66µg 7%
Fiber 2.3g 1g 5%
Potassium 118mg 252mg 4%
Zinc 0.49mg 0.19mg 3%
Calcium 120mg 105mg 2%
Choline 9.6mg 6.4mg 1%
Net carbs 59g 1.18g N/A
Magnesium 18mg 19mg 0%
Sugar 8.18g 1.18g N/A
Trans fat 1.076g 0g N/A
Tryptophan 0.084mg 0.015mg 0%
Threonine 0.193mg 0.049mg 0%
Isoleucine 0.246mg 0.085mg 0%
Leucine 0.471mg 0.088mg 0%
Lysine 0.103mg 0.089mg 0%
Methionine 0.112mg 0.009mg 0%
Phenylalanine 0.331mg 0.044mg 0%
Valine 0.294mg 0.066mg 0%
Histidine 0.145mg 0.026mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 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 +342.7%
Contains more FatsFats +13115%
Contains more CarbsCarbs +2711.9%
Contains more OtherOther +211.3%
Contains more WaterWater +2935.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 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 +43586.7%
Contains more Poly. FatPolyunsaturated fat +13584.4%
Contains less Sat. FatSaturated fat -99.5%

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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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.