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  6. Lentil vs. Chinese cabbage

Lentil vs. Chinese cabbage — In-Depth Nutrition Comparison

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What are the main differences between lentil and Chinese cabbage?

  • Lentil is richer in iron, folate, fiber, copper, phosphorus, manganese, and vitamin B5, yet Chinese cabbage is richer in vitamin A, vitamin C, and vitamin K.
  • Chinese cabbage's daily need coverage for vitamin A is 89% higher.
  • Lentil has 12 times more copper than Chinese cabbage. Lentil has 0.251mg of copper, while Chinese cabbage has 0.021mg.

We used Lentils, mature seeds, cooked, boiled, without salt and Cabbage, chinese (pak-choi), raw types in this comparison.

Infographic

Lentil 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.
Lentil
Lentil
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
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 +89.5%
Contains more PotassiumPotassium +46.4%
Contains more IronIron +316.3%
Contains more CopperCopper +1095.2%
Contains more ZincZinc +568.4%
Contains more PhosphorusPhosphorus +386.5%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +210.7%
Contains more SeleniumSelenium +460%
Contains more CalciumCalcium +452.6%

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.
Lentil
Lentil
6
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 5% 0% 2.2% 0% 42% 17% 20% 38% 41% 0% 4.3% 136% 18%
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 EVitamin E +22.2%
Contains more Vitamin B1Vitamin B1 +322.5%
Contains more Vitamin B3Vitamin B3 +112%
Contains more Vitamin B5Vitamin B5 +625%
Contains more FolateFolate +174.2%
Contains more CholineCholine +410.9%
Contains more Vitamin CVitamin C +2900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +2576.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.07mg
~equal in Vitamin B6 ~0.194mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lentil Chinese cabbage DV% diff.
Vitamin C 1.5mg 45mg 48%
Vitamin K 1.7µg 45.5µg 37%
Iron 3.33mg 0.8mg 32%
Folate 181µg 66µg 29%
Fiber 7.9g 1g 28%
Copper 0.251mg 0.021mg 26%
Vitamin A 0µg 223µg 25%
Phosphorus 180mg 37mg 20%
Protein 9.02g 1.5g 15%
Manganese 0.494mg 0.159mg 15%
Vitamin B1 0.169mg 0.04mg 11%
Vitamin B5 0.638mg 0.088mg 11%
Zinc 1.27mg 0.19mg 10%
Calcium 19mg 105mg 9%
Carbs 20.13g 2.18g 6%
Choline 32.7mg 6.4mg 5%
Calories 116kcal 13kcal 5%
Selenium 2.8µg 0.5µg 4%
Vitamin B3 1.06mg 0.5mg 4%
Magnesium 36mg 19mg 4%
Potassium 369mg 252mg 3%
Sodium 2mg 65mg 3%
Polyunsaturated fat 0.175g 0.096g 1%
Vitamin B6 0.178mg 0.194mg 1%
Fats 0.38g 0.2g 0%
Net carbs 12.23g 1.18g N/A
Sugar 1.8g 1.18g N/A
Vitamin E 0.11mg 0.09mg 0%
Vitamin B2 0.073mg 0.07mg 0%
Saturated fat 0.053g 0.027g 0%
Monounsaturated fat 0.064g 0.015g 0%
Tryptophan 0.081mg 0.015mg 0%
Threonine 0.323mg 0.049mg 0%
Isoleucine 0.39mg 0.085mg 0%
Leucine 0.654mg 0.088mg 0%
Lysine 0.63mg 0.089mg 0%
Methionine 0.077mg 0.009mg 0%
Phenylalanine 0.445mg 0.044mg 0%
Valine 0.448mg 0.066mg 0%
Histidine 0.254mg 0.026mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
Lentil
4
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 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 +501.3%
Contains more FatsFats +90%
Contains more CarbsCarbs +823.4%
Contains more WaterWater +36.9%
~equal in Other ~0.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
Lentil
2
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 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 +326.7%
Contains more Poly. FatPolyunsaturated fat +82.3%
Contains less Sat. FatSaturated fat -49.1%

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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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.