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Fruit salad vs. Chinese cabbage — In-Depth Nutrition Comparison

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How are fruit salad and Chinese cabbage different?

  • Chinese cabbage has more vitamin A, vitamin C, folate, vitamin B6, calcium, and iron than fruit salad.
  • Daily need coverage for vitamin A for Chinese cabbage is 77% higher.
  • Chinese cabbage has a lower glycemic index (32) than fruit salad (54).

Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids and Cabbage, chinese (pak-choi), raw are the varieties used in this article.

Infographic

Fruit salad 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% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
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 +138.1%
Contains less SodiumSodium -92.3%
Contains more MagnesiumMagnesium +137.5%
Contains more CalciumCalcium +854.5%
Contains more PotassiumPotassium +117.2%
Contains more IronIron +220%
Contains more ZincZinc +35.7%
Contains more PhosphorusPhosphorus +164.3%
~equal in Manganese ~0.159mg

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
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 CVitamin C +1263.6%
Contains more Vitamin AVitamin A +643.3%
Contains more Vitamin B1Vitamin B1 +263.6%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B3Vitamin B3 +40.4%
Contains more Vitamin B5Vitamin B5 +66%
Contains more Vitamin B6Vitamin B6 +618.5%
Contains more FolateFolate +2100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fruit salad Chinese cabbage DV% diff.
Vitamin C 3.3mg 45mg 46%
Vitamin K 45.5µg 38%
Vitamin A 30µg 223µg 21%
Folate 3µg 66µg 16%
Vitamin B6 0.027mg 0.194mg 13%
Calcium 11mg 105mg 9%
Iron 0.25mg 0.8mg 7%
Carbs 13.05g 2.18g 4%
Potassium 116mg 252mg 4%
Vitamin B2 0.014mg 0.07mg 4%
Magnesium 8mg 19mg 3%
Copper 0.05mg 0.021mg 3%
Phosphorus 14mg 37mg 3%
Sodium 5mg 65mg 3%
Calories 50kcal 13kcal 2%
Protein 0.51g 1.5g 2%
Vitamin B1 0.011mg 0.04mg 2%
Vitamin E 0.09mg 1%
Polyunsaturated fat 0.011g 0.096g 1%
Selenium 0.5µg 1%
Vitamin B3 0.356mg 0.5mg 1%
Vitamin B5 0.053mg 0.088mg 1%
Choline 6.4mg 1%
Fats 0.03g 0.2g 0%
Net carbs 12.05g 1.18g N/A
Sugar 1.18g N/A
Fiber 1g 1g 0%
Zinc 0.14mg 0.19mg 0%
Manganese 0.151mg 0.159mg 0%
Saturated fat 0.004g 0.027g 0%
Monounsaturated fat 0.005g 0.015g 0%
Tryptophan 0.015mg 0%
Threonine 0.049mg 0%
Isoleucine 0.085mg 0%
Leucine 0.088mg 0%
Lysine 0.089mg 0%
Methionine 0.009mg 0%
Phenylalanine 0.044mg 0%
Valine 0.066mg 0%
Histidine 0.026mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 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 CarbsCarbs +498.6%
Contains more ProteinProtein +194.1%
Contains more FatsFats +566.7%
Contains more WaterWater +10.6%
Contains more OtherOther +207.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 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 -85.2%
Contains more Mono. FatMonounsaturated fat +200%
Contains more Poly. FatPolyunsaturated fat +772.7%

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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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.