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  6. Sardines vs. Chinese cabbage

Sardines vs. Chinese cabbage — In-Depth Nutrition Comparison

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The main differences between sardines and Chinese cabbage

  • Sardines are richer in vitamin B12, selenium, phosphorus, vitamin D, vitamin B3, and calcium, yet Chinese cabbage is richer in vitamin A, vitamin C, and vitamin K.
  • Daily need coverage for vitamin B12 for sardines is 373% higher.
  • Sardines have a lower glycemic index than Chinese cabbage.

Food types used in this article are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Cabbage, chinese (pak-choi), raw.

Infographic

Sardines vs Chinese cabbage infographic
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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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
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 +105.3%
Contains more CalciumCalcium +263.8%
Contains more PotassiumPotassium +57.5%
Contains more IronIron +265%
Contains more CopperCopper +785.7%
Contains more ZincZinc +589.5%
Contains more PhosphorusPhosphorus +1224.3%
Contains more SeleniumSelenium +10440%
Contains less SodiumSodium -78.8%
Contains more ManganeseManganese +47.2%

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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
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 +2166.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +224.3%
Contains more Vitamin B3Vitamin B3 +949%
Contains more Vitamin B5Vitamin B5 +629.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1071.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +596.9%
Contains more Vitamin B6Vitamin B6 +16.2%
Contains more Vitamin KVitamin K +1650%
Contains more FolateFolate +560%

All nutrients comparison - raw data values

Nutrient Sardines Chinese cabbage DV% diff.
Vitamin B12 8.94µg 0µg 373%
Selenium 52.7µg 0.5µg 95%
Phosphorus 490mg 37mg 65%
Vitamin C 0mg 45mg 50%
Cholesterol 142mg 0mg 47%
Protein 24.62g 1.5g 46%
Vitamin K 2.6µg 45.5µg 36%
Polyunsaturated fat 5.148g 0.096g 34%
Vitamin B3 5.245mg 0.5mg 30%
Calcium 382mg 105mg 28%
Iron 2.92mg 0.8mg 27%
Vitamin D 193IU 0IU 24%
Vitamin D 4.8µg 0µg 24%
Vitamin A 32µg 223µg 21%
Copper 0.186mg 0.021mg 18%
Fats 11.45g 0.2g 17%
Folate 10µg 66µg 14%
Vitamin E 2.04mg 0.09mg 13%
Choline 75mg 6.4mg 12%
Vitamin B2 0.227mg 0.07mg 12%
Sodium 307mg 65mg 11%
Vitamin B5 0.642mg 0.088mg 11%
Zinc 1.31mg 0.19mg 10%
Monounsaturated fat 3.869g 0.015g 10%
Calories 208kcal 13kcal 10%
Saturated fat 1.528g 0.027g 7%
Magnesium 39mg 19mg 5%
Fiber 0g 1g 4%
Potassium 397mg 252mg 4%
Vitamin B1 0.08mg 0.04mg 3%
Vitamin B6 0.167mg 0.194mg 2%
Manganese 0.108mg 0.159mg 2%
Carbs 0g 2.18g 1%
Net carbs 0g 1.18g N/A
Sugar 0g 1.18g N/A
Tryptophan 0.276mg 0.015mg 0%
Threonine 1.079mg 0.049mg 0%
Isoleucine 1.134mg 0.085mg 0%
Leucine 2.001mg 0.088mg 0%
Lysine 2.26mg 0.089mg 0%
Methionine 0.729mg 0.009mg 0%
Phenylalanine 0.961mg 0.044mg 0%
Valine 1.268mg 0.066mg 0%
Histidine 0.725mg 0.026mg 0%
Omega-3 - EPA 0.473g 0g N/A
Omega-3 - DHA 0.509g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 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 +1541.3%
Contains more FatsFats +5625%
Contains more OtherOther +440%
Contains more CarbsCarbs +∞%
Contains more WaterWater +59.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 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 +25693.3%
Contains more Poly. FatPolyunsaturated fat +5262.5%
Contains less Sat. FatSaturated fat -98.2%

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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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.