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  6. Fruit salad vs. Chinese cabbage

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 C, Vitamin A RAE, Folate, Vitamin B6, Calcium, and Iron than Fruit salad.
  • Daily need coverage for Vitamin C from Chinese cabbage is 46% higher.

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.
Fruit salad
Fruit salad
2
:
8
Chinese cabbage
Chinese cabbage
Contains less Sodium -92.3%
Contains more Copper +138.1%
Contains more Calcium +854.5%
Contains more Iron +220%
Contains more Magnesium +137.5%
Contains more Phosphorus +164.3%
Contains more Potassium +117.2%
Contains more Zinc +35.7%
Equal in Manganese - 0.159
Fruit salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 10% 6% 6% 11% 1% 4% 17% 20% 0%
Chinese cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Contains less Sodium -92.3%
Contains more Copper +138.1%
Contains more Calcium +854.5%
Contains more Iron +220%
Contains more Magnesium +137.5%
Contains more Phosphorus +164.3%
Contains more Potassium +117.2%
Contains more Zinc +35.7%
Equal in Manganese - 0.159

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.
Fruit salad
Fruit salad
0
:
10
Chinese cabbage
Chinese cabbage
Contains more Vitamin A +644.7%
Contains more Vitamin C +1263.6%
Contains more Vitamin B1 +263.6%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +40.4%
Contains more Vitamin B5 +66%
Contains more Vitamin B6 +618.5%
Contains more Folate +2100%
Fruit salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 36% 0% 0% 11% 3% 4% 7% 4% 7% 3% 0% 0%
Chinese cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 269% 2% 0% 150% 10% 17% 10% 6% 45% 50% 0% 114%
Contains more Vitamin A +644.7%
Contains more Vitamin C +1263.6%
Contains more Vitamin B1 +263.6%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +40.4%
Contains more Vitamin B5 +66%
Contains more Vitamin B6 +618.5%
Contains more Folate +2100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fruit salad
Fruit salad
1
:
4
Chinese cabbage
Chinese cabbage
Contains more Carbs +498.6%
Contains more Protein +194.1%
Contains more Fats +566.7%
Contains more Water +10.6%
Contains more Other +207.7%
Fruit salad
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Chinese cabbage
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more Carbs +498.6%
Contains more Protein +194.1%
Contains more Fats +566.7%
Contains more Water +10.6%
Contains more Other +207.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fruit salad
Fruit salad
1
:
2
Chinese cabbage
Chinese cabbage
Contains less Saturated Fat -85.2%
Contains more Monounsaturated Fat +200%
Contains more Polyunsaturated fat +772.7%
Fruit salad
20% 25% 55%
Saturated Fat: 0.004 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.011 g
Chinese cabbage
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
Contains less Saturated Fat -85.2%
Contains more Monounsaturated Fat +200%
Contains more Polyunsaturated fat +772.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fruit salad Chinese cabbage Opinion
Net carbs 12.05g 1.18g Fruit salad
Protein 0.51g 1.5g Chinese cabbage
Fats 0.03g 0.2g Chinese cabbage
Carbs 13.05g 2.18g Fruit salad
Calories 50kcal 13kcal Fruit salad
Sugar 1.18g Fruit salad
Fiber 1g 1g
Calcium 11mg 105mg Chinese cabbage
Iron 0.25mg 0.8mg Chinese cabbage
Magnesium 8mg 19mg Chinese cabbage
Phosphorus 14mg 37mg Chinese cabbage
Potassium 116mg 252mg Chinese cabbage
Sodium 5mg 65mg Fruit salad
Zinc 0.14mg 0.19mg Chinese cabbage
Copper 0.05mg 0.021mg Fruit salad
Manganese 0.151mg 0.159mg Chinese cabbage
Selenium 0.5µg Chinese cabbage
Vitamin A 600IU 4468IU Chinese cabbage
Vitamin A RAE 30µg 223µg Chinese cabbage
Vitamin E 0.09mg Chinese cabbage
Vitamin C 3.3mg 45mg Chinese cabbage
Vitamin B1 0.011mg 0.04mg Chinese cabbage
Vitamin B2 0.014mg 0.07mg Chinese cabbage
Vitamin B3 0.356mg 0.5mg Chinese cabbage
Vitamin B5 0.053mg 0.088mg Chinese cabbage
Vitamin B6 0.027mg 0.194mg Chinese cabbage
Folate 3µg 66µg Chinese cabbage
Vitamin K 45.5µg Chinese cabbage
Tryptophan 0.015mg Chinese cabbage
Threonine 0.049mg Chinese cabbage
Isoleucine 0.085mg Chinese cabbage
Leucine 0.088mg Chinese cabbage
Lysine 0.089mg Chinese cabbage
Methionine 0.009mg Chinese cabbage
Phenylalanine 0.044mg Chinese cabbage
Valine 0.066mg Chinese cabbage
Histidine 0.026mg Chinese cabbage
Saturated Fat 0.004g 0.027g Fruit salad
Monounsaturated Fat 0.005g 0.015g Chinese cabbage
Polyunsaturated fat 0.011g 0.096g Chinese cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fruit salad Chinese cabbage
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
6%
Fruit salad
56%
Chinese cabbage
Minerals Daily Need Coverage Score
8%
Fruit salad
16%
Chinese cabbage

Comparison summary

Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 1.18g)
Which food contains less Sodium?
Fruit salad
Fruit salad contains less Sodium (difference - 60mg)
Which food is lower in Saturated Fat?
Fruit salad
Fruit salad is lower in Saturated Fat (difference - 0.023g)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $0.4)
Which food is lower in glycemic index?
Chinese cabbage
Chinese cabbage is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Chinese cabbage
Chinese cabbage is relatively richer in minerals
Which food is richer in vitamins?
Chinese cabbage
Chinese cabbage is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.