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  6. Corn vs. Chinese cabbage

Corn vs. Chinese cabbage — In-Depth Nutrition Comparison

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The main differences between Corn and Chinese cabbage

  • Corn is richer in Vitamin B5, Vitamin B3, Phosphorus, and Fiber, yet Chinese cabbage is richer in Vitamin C, Vitamin K, Vitamin A RAE, Folate, and Calcium.
  • Daily need coverage for Vitamin C from Chinese cabbage is 44% higher.
  • Corn contains 9 times more Vitamin B5 than Chinese cabbage. Corn contains 0.792mg of Vitamin B5, while Chinese cabbage contains 0.088mg.

Food types used in this article are Corn, sweet, yellow, cooked, boiled, drained, without salt and Cabbage, chinese (pak-choi), raw.

Infographic

Corn 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
Corn
6
:
4
Chinese cabbage
Chinese cabbage
Contains more Magnesium +36.8%
Contains more Phosphorus +108.1%
Contains less Sodium -98.5%
Contains more Zinc +226.3%
Contains more Copper +133.3%
Contains more Calcium +3400%
Contains more Iron +77.8%
Contains more Potassium +15.6%
Contains more Selenium +150%
Equal in Manganese - 0.159
Corn
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
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 +36.8%
Contains more Phosphorus +108.1%
Contains less Sodium -98.5%
Contains more Zinc +226.3%
Contains more Copper +133.3%
Contains more Calcium +3400%
Contains more Iron +77.8%
Contains more Potassium +15.6%
Contains more Selenium +150%
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
Corn
3
:
6
Chinese cabbage
Chinese cabbage
Contains more Vitamin B1 +132.5%
Contains more Vitamin B3 +236.6%
Contains more Vitamin B5 +800%
Contains more Vitamin A +1598.9%
Contains more Vitamin C +718.2%
Contains more Vitamin B2 +22.8%
Contains more Vitamin B6 +39.6%
Contains more Folate +187%
Contains more Vitamin K +11275%
Equal in Vitamin E - 0.09
Corn
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 2% 0% 19% 24% 14% 32% 48% 33% 18% 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 +132.5%
Contains more Vitamin B3 +236.6%
Contains more Vitamin B5 +800%
Contains more Vitamin A +1598.9%
Contains more Vitamin C +718.2%
Contains more Vitamin B2 +22.8%
Contains more Vitamin B6 +39.6%
Contains more Folate +187%
Contains more Vitamin K +11275%
Equal in Vitamin E - 0.09

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn
Corn
3
:
2
Chinese cabbage
Chinese cabbage
Contains more Protein +127.3%
Contains more Fats +650%
Contains more Carbs +862.4%
Contains more Water +29.8%
Contains more Other +14.3%
Corn
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 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 +127.3%
Contains more Fats +650%
Contains more Carbs +862.4%
Contains more Water +29.8%
Contains more Other +14.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn
Corn
2
:
1
Chinese cabbage
Chinese cabbage
Contains more Monounsaturated Fat +2393.3%
Contains more Polyunsaturated fat +528.1%
Contains less Saturated Fat -86.3%
Corn
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 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 +2393.3%
Contains more Polyunsaturated fat +528.1%
Contains less Saturated Fat -86.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Corn Chinese cabbage Opinion
Net carbs 18.58g 1.18g Corn
Protein 3.41g 1.5g Corn
Fats 1.5g 0.2g Corn
Carbs 20.98g 2.18g Corn
Calories 96kcal 13kcal Corn
Starch 7.17g Corn
Fructose 0.79g Corn
Sugar 4.54g 1.18g Chinese cabbage
Fiber 2.4g 1g Corn
Calcium 3mg 105mg Chinese cabbage
Iron 0.45mg 0.8mg Chinese cabbage
Magnesium 26mg 19mg Corn
Phosphorus 77mg 37mg Corn
Potassium 218mg 252mg Chinese cabbage
Sodium 1mg 65mg Corn
Zinc 0.62mg 0.19mg Corn
Copper 0.049mg 0.021mg Corn
Manganese 0.167mg 0.159mg Corn
Selenium 0.2µg 0.5µg Chinese cabbage
Vitamin A 263IU 4468IU Chinese cabbage
Vitamin A RAE 13µg 223µg Chinese cabbage
Vitamin E 0.09mg 0.09mg
Vitamin C 5.5mg 45mg Chinese cabbage
Vitamin B1 0.093mg 0.04mg Corn
Vitamin B2 0.057mg 0.07mg Chinese cabbage
Vitamin B3 1.683mg 0.5mg Corn
Vitamin B5 0.792mg 0.088mg Corn
Vitamin B6 0.139mg 0.194mg Chinese cabbage
Folate 23µg 66µg Chinese cabbage
Vitamin K 0.4µg 45.5µg Chinese cabbage
Tryptophan 0.023mg 0.015mg Corn
Threonine 0.133mg 0.049mg Corn
Isoleucine 0.133mg 0.085mg Corn
Leucine 0.358mg 0.088mg Corn
Lysine 0.141mg 0.089mg Corn
Methionine 0.069mg 0.009mg Corn
Phenylalanine 0.155mg 0.044mg Corn
Valine 0.191mg 0.066mg Corn
Histidine 0.091mg 0.026mg Corn
Saturated Fat 0.197g 0.027g Chinese cabbage
Monounsaturated Fat 0.374g 0.015g Corn
Polyunsaturated fat 0.603g 0.096g Corn

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn 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
17%
Corn
56%
Chinese cabbage
Minerals Daily Need Coverage Score
14%
Corn
16%
Chinese cabbage

Comparison summary

Which food contains less Sodium?
Corn
Corn contains less Sodium (difference - 64mg)
Which food is lower in Sugar?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 3.36g)
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.17g)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.