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Feta vs. Chinese cabbage — In-Depth Nutrition Comparison

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A recap on differences between feta and Chinese cabbage

  • Feta is higher in vitamin B12, vitamin B2, phosphorus, and calcium, yet Chinese cabbage is higher in vitamin A, vitamin C, and vitamin K.
  • Chinese cabbage covers your daily vitamin A needs 81% more than feta.
  • The amount of cholesterol in Chinese cabbage is lower.

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

Infographic

Feta 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.
Feta
Feta
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
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 +369.5%
Contains more CopperCopper +52.4%
Contains more ZincZinc +1415.8%
Contains more PhosphorusPhosphorus +810.8%
Contains more SeleniumSelenium +2900%
Contains more PotassiumPotassium +306.5%
Contains more IronIron +23.1%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +467.9%
~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.
Feta
Feta
9
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% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
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 +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +285%
Contains more Vitamin B2Vitamin B2 +1105.7%
Contains more Vitamin B3Vitamin B3 +98.2%
Contains more Vitamin B5Vitamin B5 +998.9%
Contains more Vitamin B6Vitamin B6 +118.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +140.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +78.4%
Contains more Vitamin KVitamin K +2427.8%
Contains more FolateFolate +106.3%

All nutrients comparison - raw data values

Nutrient Feta Chinese cabbage DV% diff.
Vitamin B12 1.69µg 0µg 70%
Saturated fat 14.946g 0.027g 68%
Vitamin B2 0.844mg 0.07mg 60%
Vitamin C 0mg 45mg 50%
Phosphorus 337mg 37mg 43%
Calcium 493mg 105mg 39%
Sodium 917mg 65mg 37%
Vitamin K 1.8µg 45.5µg 36%
Fats 21.28g 0.2g 32%
Cholesterol 89mg 0mg 30%
Selenium 15µg 0.5µg 26%
Protein 14.21g 1.5g 25%
Zinc 2.88mg 0.19mg 24%
Vitamin B6 0.424mg 0.194mg 18%
Vitamin B5 0.967mg 0.088mg 18%
Calories 264kcal 13kcal 13%
Monounsaturated fat 4.623g 0.015g 12%
Vitamin A 125µg 223µg 11%
Vitamin B1 0.154mg 0.04mg 10%
Folate 32µg 66µg 9%
Manganese 0.028mg 0.159mg 6%
Potassium 62mg 252mg 6%
Fiber 0g 1g 4%
Polyunsaturated fat 0.591g 0.096g 3%
Vitamin B3 0.991mg 0.5mg 3%
Vitamin D 0.4µg 0µg 2%
Iron 0.65mg 0.8mg 2%
Choline 15.4mg 6.4mg 2%
Vitamin D 16IU 0IU 2%
Copper 0.032mg 0.021mg 1%
Carbs 4.09g 2.18g 1%
Vitamin E 0.18mg 0.09mg 1%
Net carbs 4.09g 1.18g N/A
Magnesium 19mg 19mg 0%
Sugar 4.09g 1.18g N/A
Tryptophan 0.2mg 0.015mg 0%
Threonine 0.637mg 0.049mg 0%
Isoleucine 0.803mg 0.085mg 0%
Leucine 1.395mg 0.088mg 0%
Lysine 1.219mg 0.089mg 0%
Methionine 0.368mg 0.009mg 0%
Phenylalanine 0.675mg 0.044mg 0%
Valine 1.065mg 0.066mg 0%
Histidine 0.397mg 0.026mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
Feta
4
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 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 +847.3%
Contains more FatsFats +10540%
Contains more CarbsCarbs +87.6%
Contains more OtherOther +550%
Contains more WaterWater +72.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
Feta
2
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 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 +30720%
Contains more Poly. FatPolyunsaturated fat +515.6%
Contains less Sat. FatSaturated fat -99.8%

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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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.