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  6. Dried fruit vs. Chinese cabbage

Dried fruit vs. Chinese cabbage — In-Depth Nutrition Comparison

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How are Dried fruit and Chinese cabbage different?

  • Dried fruit is richer in Copper, Vitamin E, Potassium, Fiber, Iron, Vitamin B3, and Vitamin B5, while Chinese cabbage is higher in Vitamin C, Vitamin K, and Folate.
  • Chinese cabbage covers your daily need of Vitamin C 49% more than Dried fruit.
  • Dried fruit contains 48 times more Vitamin E than Chinese cabbage. Dried fruit contains 4.33mg of Vitamin E, while Chinese cabbage contains 0.09mg.

Apricots, dried, sulfured, uncooked and Cabbage, chinese (pak-choi), raw types were used in this article.

Infographic

Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
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 +68.4%
Contains more PotassiumPotassium +361.1%
Contains more IronIron +232.5%
Contains more CopperCopper +1533.3%
Contains more ZincZinc +105.3%
Contains more PhosphorusPhosphorus +91.9%
Contains less SodiumSodium -84.6%
Contains more ManganeseManganese +47.8%
Contains more SeleniumSelenium +340%
Contains more CalciumCalcium +90.9%

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.
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 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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% 268% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin EVitamin E +4711.1%
Contains more Vitamin B3Vitamin B3 +417.8%
Contains more Vitamin B5Vitamin B5 +486.4%
Contains more CholineCholine +117.2%
Contains more Vitamin CVitamin C +4400%
Contains more Vitamin AVitamin A +24%
Contains more Vitamin B1Vitamin B1 +166.7%
Contains more Vitamin B6Vitamin B6 +35.7%
Contains more Vitamin KVitamin K +1367.7%
Contains more FolateFolate +560%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.07mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 +126%
Contains more FatsFats +155%
Contains more CarbsCarbs +2773.4%
Contains more OtherOther +221.3%
Contains more WaterWater +208.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 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 less Sat. FatSaturated Fat -37%
Contains more Mono. FatMonounsaturated Fat +393.3%
Contains more Poly. FatPolyunsaturated fat +29.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dried fruit Chinese cabbage
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Chinese cabbage Opinion
Calories 241kcal 13kcal Dried fruit
Protein 3.39g 1.5g Dried fruit
Fats 0.51g 0.2g Dried fruit
Vitamin C 1mg 45mg Chinese cabbage
Net carbs 55.34g 1.18g Dried fruit
Carbs 62.64g 2.18g Dried fruit
Magnesium 32mg 19mg Dried fruit
Calcium 55mg 105mg Chinese cabbage
Potassium 1162mg 252mg Dried fruit
Iron 2.66mg 0.8mg Dried fruit
Sugar 53.44g 1.18g Chinese cabbage
Fiber 7.3g 1g Dried fruit
Copper 0.343mg 0.021mg Dried fruit
Zinc 0.39mg 0.19mg Dried fruit
Starch 0.35g Dried fruit
Phosphorus 71mg 37mg Dried fruit
Sodium 10mg 65mg Dried fruit
Vitamin A 3604IU 4468IU Chinese cabbage
Vitamin A 180µg 223µg Chinese cabbage
Vitamin E 4.33mg 0.09mg Dried fruit
Manganese 0.235mg 0.159mg Dried fruit
Selenium 2.2µg 0.5µg Dried fruit
Vitamin B1 0.015mg 0.04mg Chinese cabbage
Vitamin B2 0.074mg 0.07mg Dried fruit
Vitamin B3 2.589mg 0.5mg Dried fruit
Vitamin B5 0.516mg 0.088mg Dried fruit
Vitamin B6 0.143mg 0.194mg Chinese cabbage
Vitamin K 3.1µg 45.5µg Chinese cabbage
Folate 10µg 66µg Chinese cabbage
Choline 13.9mg 6.4mg Dried fruit
Saturated Fat 0.017g 0.027g Dried fruit
Monounsaturated Fat 0.074g 0.015g Dried fruit
Polyunsaturated fat 0.074g 0.096g Chinese cabbage
Tryptophan 0.016mg 0.015mg Dried fruit
Threonine 0.073mg 0.049mg Dried fruit
Isoleucine 0.063mg 0.085mg Chinese cabbage
Leucine 0.105mg 0.088mg Dried fruit
Lysine 0.083mg 0.089mg Chinese cabbage
Methionine 0.015mg 0.009mg Dried fruit
Phenylalanine 0.062mg 0.044mg Dried fruit
Valine 0.078mg 0.066mg Dried fruit
Histidine 0.047mg 0.026mg Dried fruit
Fructose 12.47g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Chinese cabbage
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
36%
Dried fruit
52%
Chinese cabbage
Minerals Daily Need Coverage Score
44%
Dried fruit
16%
Chinese cabbage

Comparison summary

Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 55mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is lower in Sugar?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 52.26g)
Which food is cheaper?
Chinese cabbage
Chinese cabbage is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.