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Garlic vs Chinese cabbage - In-Depth Nutrition Comparison

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Differences between Garlic and Chinese cabbage

  • Garlic has more Vitamin B6, Manganese, Copper, Selenium, Phosphorus, and Vitamin B1, while Chinese cabbage has more Vitamin K, Vitamin A RAE, Folate, and Vitamin C.
  • Garlic's daily need coverage for Vitamin B6 is 80% higher.
  • Chinese cabbage contains 28 times less Selenium than Garlic. Garlic contains 14.2µg of Selenium, while Chinese cabbage contains 0.5µg.

The food types used in this comparison are Garlic, raw and Cabbage, chinese (pak-choi), raw.

Infographic

Garlic 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +72.4%
Contains more Iron +112.5%
Contains more Magnesium +31.6%
Contains more Phosphorus +313.5%
Contains more Potassium +59.1%
Contains less Sodium -73.8%
Contains more Zinc +510.5%
Contains more Copper +1323.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 55% 64% 18% 66% 36% 3% 32% 100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 32% 30% 14% 16% 23% 9% 6% 7%
Contains more Calcium +72.4%
Contains more Iron +112.5%
Contains more Magnesium +31.6%
Contains more Phosphorus +313.5%
Contains more Potassium +59.1%
Contains less Sodium -73.8%
Contains more Zinc +510.5%
Contains more Copper +1323.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Garlic
5
:
Contains more Vitamin B1 +400%
Contains more Vitamin B2 +57.1%
Contains more Vitamin B3 +40%
Contains more Vitamin B5 +577.3%
Contains more Vitamin B6 +536.6%
Contains more Vitamin A +49544.4%
Contains more Vitamin E +12.5%
Contains more Vitamin C +44.2%
Contains more Folate +2100%
Contains more Vitamin K +2576.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
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 B1 +400%
Contains more Vitamin B2 +57.1%
Contains more Vitamin B3 +40%
Contains more Vitamin B5 +577.3%
Contains more Vitamin B6 +536.6%
Contains more Vitamin A +49544.4%
Contains more Vitamin E +12.5%
Contains more Vitamin C +44.2%
Contains more Folate +2100%
Contains more Vitamin K +2576.5%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Garlic Chinese cabbage
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Garlic Chinese cabbage Opinion
Net carbs 30.96g 1.18g Garlic
Protein 6.36g 1.5g Garlic
Fats 0.5g 0.2g Garlic
Carbs 33.06g 2.18g Garlic
Calories 149kcal 13kcal Garlic
Starch g g
Fructose g g
Sugar 1g 1.18g Garlic
Fiber 2.1g 1g Garlic
Calcium 181mg 105mg Garlic
Iron 1.7mg 0.8mg Garlic
Magnesium 25mg 19mg Garlic
Phosphorus 153mg 37mg Garlic
Potassium 401mg 252mg Garlic
Sodium 17mg 65mg Garlic
Zinc 1.16mg 0.19mg Garlic
Copper 0.299mg 0.021mg Garlic
Vitamin A 9IU 4468IU Chinese cabbage
Vitamin E 0.08mg 0.09mg Chinese cabbage
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 31.2mg 45mg Chinese cabbage
Vitamin B1 0.2mg 0.04mg Garlic
Vitamin B2 0.11mg 0.07mg Garlic
Vitamin B3 0.7mg 0.5mg Garlic
Vitamin B5 0.596mg 0.088mg Garlic
Vitamin B6 1.235mg 0.194mg Garlic
Folate 3µg 66µg Chinese cabbage
Vitamin B12 0µg 0µg
Vitamin K 1.7µg 45.5µg Chinese cabbage
Tryptophan 0.066mg 0.015mg Garlic
Threonine 0.157mg 0.049mg Garlic
Isoleucine 0.217mg 0.085mg Garlic
Leucine 0.308mg 0.088mg Garlic
Lysine 0.273mg 0.089mg Garlic
Methionine 0.076mg 0.009mg Garlic
Phenylalanine 0.183mg 0.044mg Garlic
Valine 0.291mg 0.066mg Garlic
Histidine 0.113mg 0.026mg Garlic
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.089g 0.027g Chinese cabbage
Monounsaturated Fat 0.011g 0.015g Chinese cabbage
Polyunsaturated fat 0.249g 0.096g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Chinese cabbage
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
43
Garlic
56
Chinese cabbage
Mineral Summary Score
46
Garlic
17
Chinese cabbage

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
38%
Garlic
9%
Chinese cabbage
Carbohydrates
33%
Garlic
2%
Chinese cabbage
Fats
2%
Garlic
1%
Chinese cabbage

Comparison summary

Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 48mg)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.062g)
Which food is cheaper?
Chinese cabbage
Chinese cabbage is cheaper (difference - $0.2)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.