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  6. Corn raw vs. Chinese cabbage

Corn raw vs. Chinese cabbage — In-Depth Nutrition Comparison

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Summary of differences between Corn raw and Chinese cabbage

  • Corn raw has more Vitamin B5, Vitamin B1, Vitamin B3, and Phosphorus, however, Chinese cabbage is higher in Vitamin C, Vitamin K, Vitamin A RAE, Calcium, Vitamin B6, and Folate.
  • Chinese cabbage covers your daily need of Vitamin C 42% more than Corn raw.
  • Corn raw has 8 times more Vitamin B5 than Chinese cabbage. While Corn raw has 0.717mg of Vitamin B5, Chinese cabbage has only 0.088mg.

These are the specific foods used in this comparison Corn, sweet, yellow, raw and Cabbage, chinese (pak-choi), raw.

Infographic

Corn raw 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.
Corn raw
Corn raw
8
:
2
Chinese cabbage
Chinese cabbage
Contains more Magnesium +94.7%
Contains more Phosphorus +140.5%
Contains less Sodium -76.9%
Contains more Zinc +142.1%
Contains more Copper +157.1%
Contains more Selenium +20%
Contains more Calcium +5150%
Contains more Iron +53.8%
Equal in Potassium - 252
Equal in Manganese - 0.159
Corn raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 20% 27% 39% 24% 2% 13% 18% 22% 4%
Chinese cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Contains more Magnesium +94.7%
Contains more Phosphorus +140.5%
Contains less Sodium -76.9%
Contains more Zinc +142.1%
Contains more Copper +157.1%
Contains more Selenium +20%
Contains more Calcium +5150%
Contains more Iron +53.8%
Equal in Potassium - 252
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.
Corn raw
Corn raw
3
:
7
Chinese cabbage
Chinese cabbage
Contains more Vitamin B1 +287.5%
Contains more Vitamin B3 +254%
Contains more Vitamin B5 +714.8%
Contains more Vitamin A +2289.3%
Contains more Vitamin E +28.6%
Contains more Vitamin C +561.8%
Contains more Vitamin B2 +27.3%
Contains more Vitamin B6 +108.6%
Contains more Folate +57.1%
Contains more Vitamin K +15066.7%
Corn raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
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 B1 +287.5%
Contains more Vitamin B3 +254%
Contains more Vitamin B5 +714.8%
Contains more Vitamin A +2289.3%
Contains more Vitamin E +28.6%
Contains more Vitamin C +561.8%
Contains more Vitamin B2 +27.3%
Contains more Vitamin B6 +108.6%
Contains more Folate +57.1%
Contains more Vitamin K +15066.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn raw
Corn raw
3
:
2
Chinese cabbage
Chinese cabbage
Contains more Protein +118%
Contains more Fats +575%
Contains more Carbs +757.8%
Contains more Water +25.3%
Contains more Other +27%
Corn raw
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 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 Protein +118%
Contains more Fats +575%
Contains more Carbs +757.8%
Contains more Water +25.3%
Contains more Other +27%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn raw
Corn raw
2
:
1
Chinese cabbage
Chinese cabbage
Contains more Monounsaturated Fat +2780%
Contains more Polyunsaturated fat +407.3%
Contains less Saturated Fat -91.7%
Corn raw
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
Chinese cabbage
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
Contains more Monounsaturated Fat +2780%
Contains more Polyunsaturated fat +407.3%
Contains less Saturated Fat -91.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Corn raw Chinese cabbage Opinion
Net carbs 16.7g 1.18g Corn raw
Protein 3.27g 1.5g Corn raw
Fats 1.35g 0.2g Corn raw
Carbs 18.7g 2.18g Corn raw
Calories 86kcal 13kcal Corn raw
Starch 5.7g Corn raw
Fructose 1.94g Corn raw
Sugar 6.26g 1.18g Chinese cabbage
Fiber 2g 1g Corn raw
Calcium 2mg 105mg Chinese cabbage
Iron 0.52mg 0.8mg Chinese cabbage
Magnesium 37mg 19mg Corn raw
Phosphorus 89mg 37mg Corn raw
Potassium 270mg 252mg Corn raw
Sodium 15mg 65mg Corn raw
Zinc 0.46mg 0.19mg Corn raw
Copper 0.054mg 0.021mg Corn raw
Manganese 0.163mg 0.159mg Corn raw
Selenium 0.6µg 0.5µg Corn raw
Vitamin A 187IU 4468IU Chinese cabbage
Vitamin A RAE 9µg 223µg Chinese cabbage
Vitamin E 0.07mg 0.09mg Chinese cabbage
Vitamin C 6.8mg 45mg Chinese cabbage
Vitamin B1 0.155mg 0.04mg Corn raw
Vitamin B2 0.055mg 0.07mg Chinese cabbage
Vitamin B3 1.77mg 0.5mg Corn raw
Vitamin B5 0.717mg 0.088mg Corn raw
Vitamin B6 0.093mg 0.194mg Chinese cabbage
Folate 42µg 66µg Chinese cabbage
Vitamin K 0.3µg 45.5µg Chinese cabbage
Tryptophan 0.023mg 0.015mg Corn raw
Threonine 0.129mg 0.049mg Corn raw
Isoleucine 0.129mg 0.085mg Corn raw
Leucine 0.348mg 0.088mg Corn raw
Lysine 0.137mg 0.089mg Corn raw
Methionine 0.067mg 0.009mg Corn raw
Phenylalanine 0.15mg 0.044mg Corn raw
Valine 0.185mg 0.066mg Corn raw
Histidine 0.089mg 0.026mg Corn raw
Saturated Fat 0.325g 0.027g Chinese cabbage
Monounsaturated Fat 0.432g 0.015g Corn raw
Polyunsaturated fat 0.487g 0.096g Corn raw
Omega-6 - Linoleic acid 0.468g Corn raw
Omega-3 - ALA 0.014g Corn raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn raw Chinese cabbage
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
18%
Corn raw
56%
Chinese cabbage
Minerals Daily Need Coverage Score
17%
Corn raw
16%
Chinese cabbage

Comparison summary

Which food is richer in minerals?
Corn raw
Corn raw is relatively richer in minerals
Which food contains less Sodium?
Corn raw
Corn raw contains less Sodium (difference - 50mg)
Which food is lower in Sugar?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 5.08g)
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.298g)
Which food is lower in glycemic index?
Chinese cabbage
Chinese cabbage is lower in glycemic index (difference - 20)
Which food is cheaper?
Chinese cabbage
Chinese cabbage is cheaper (difference - $0.8)
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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.