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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
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.
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%
Contains more Manganese +951.6%
Contains more Selenium +2740%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
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%
Contains more Manganese +951.6%
Contains more Selenium +2740%

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.
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +324%
Contains more Fats +150%
Contains more Carbs +1416.5%
Contains more Other +87.5%
Contains more Water +62.7%
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 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 Protein +324%
Contains more Fats +150%
Contains more Carbs +1416.5%
Contains more Other +87.5%
Contains more Water +62.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +159.4%
Contains less Saturated Fat -69.7%
Contains more Monounsaturated Fat +36.4%
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
Contains more Polyunsaturated fat +159.4%
Contains less Saturated Fat -69.7%
Contains more Monounsaturated Fat +36.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
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
Manganese 1.672mg 0.159mg Garlic
Selenium 14.2µg 0.5µg Garlic
Vitamin A 9IU 4468IU Chinese cabbage
Vitamin A RAE 0µg 223µg Chinese cabbage
Vitamin E 0.08mg 0.09mg Chinese cabbage
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 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
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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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
43%
Garlic
56%
Chinese cabbage
Minerals Daily Need Coverage Score
67%
Garlic
16%
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

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. 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.