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  6. Groat vs. Chinese cabbage

Groat vs. Chinese cabbage — In-Depth Nutrition Comparison

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The main differences between groat and Chinese cabbage

  • Groat is richer in copper, magnesium, manganese, phosphorus, vitamin B3, fiber, vitamin B2, and vitamin B5, yet Chinese cabbage is richer in vitamin A and vitamin C.
  • Daily need coverage for copper for groat is 120% higher.
  • Groat contains 14 times more vitamin B3 than Chinese cabbage. Groat contains 7.02mg of vitamin B3, while Chinese cabbage contains 0.5mg.
  • Chinese cabbage has a lower glycemic index than groat.

Food types used in this article are Buckwheat and Cabbage, chinese (pak-choi), raw.

Infographic

Groat 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.
Groat
Groat
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
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 +1115.8%
Contains more PotassiumPotassium +82.5%
Contains more IronIron +175%
Contains more CopperCopper +5138.1%
Contains more ZincZinc +1163.2%
Contains more PhosphorusPhosphorus +837.8%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +717.6%
Contains more SeleniumSelenium +1560%
Contains more CalciumCalcium +483.3%

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.
Groat
Groat
4
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% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23% 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 B1Vitamin B1 +152.5%
Contains more Vitamin B2Vitamin B2 +507.1%
Contains more Vitamin B3Vitamin B3 +1304%
Contains more Vitamin B5Vitamin B5 +1301.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +120%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.194mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Groat Chinese cabbage DV% diff.
Copper 1.1mg 0.021mg 120%
Manganese 1.3mg 0.159mg 50%
Vitamin C 0mg 45mg 50%
Magnesium 231mg 19mg 50%
Phosphorus 347mg 37mg 44%
Vitamin B3 7.02mg 0.5mg 41%
Vitamin K 45.5µg 38%
Fiber 10g 1g 36%
Vitamin B2 0.425mg 0.07mg 27%
Vitamin A 0µg 223µg 25%
Protein 13.25g 1.5g 24%
Vitamin B5 1.233mg 0.088mg 23%
Carbs 71.5g 2.18g 23%
Zinc 2.4mg 0.19mg 20%
Iron 2.2mg 0.8mg 18%
Calories 343kcal 13kcal 17%
Selenium 8.3µg 0.5µg 14%
Calcium 18mg 105mg 9%
Folate 30µg 66µg 9%
Potassium 460mg 252mg 6%
Polyunsaturated fat 1.039g 0.096g 6%
Vitamin B1 0.101mg 0.04mg 5%
Fats 3.4g 0.2g 5%
Saturated fat 0.741g 0.027g 3%
Sodium 1mg 65mg 3%
Monounsaturated fat 1.04g 0.015g 3%
Vitamin E 0.09mg 1%
Vitamin B6 0.21mg 0.194mg 1%
Choline 6.4mg 1%
Net carbs 61.5g 1.18g N/A
Sugar 1.18g N/A
Tryptophan 0.192mg 0.015mg 0%
Threonine 0.506mg 0.049mg 0%
Isoleucine 0.498mg 0.085mg 0%
Leucine 0.832mg 0.088mg 0%
Lysine 0.672mg 0.089mg 0%
Methionine 0.172mg 0.009mg 0%
Phenylalanine 0.52mg 0.044mg 0%
Valine 0.678mg 0.066mg 0%
Histidine 0.309mg 0.026mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
4
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 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 +783.3%
Contains more FatsFats +1600%
Contains more CarbsCarbs +3179.8%
Contains more OtherOther +162.5%
Contains more WaterWater +877.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
Groat
2
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 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 +6833.3%
Contains more Poly. FatPolyunsaturated fat +982.3%
Contains less Sat. FatSaturated fat -96.4%

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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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.