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  6. Millet raw vs. Chinese cabbage

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

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What are the differences between millet raw and Chinese cabbage?

  • Millet raw is higher in copper, manganese, phosphorus, vitamin B1, fiber, iron, and vitamin B3, yet Chinese cabbage is higher in vitamin A, vitamin C, and vitamin K.
  • Chinese cabbage's daily need coverage for vitamin A is 89% more.
  • Millet raw has 36 times more copper than Chinese cabbage. While millet raw has 0.75mg of copper, Chinese cabbage has only 0.021mg.
  • The glycemic index of Chinese cabbage is lower.

We used Millet, raw and Cabbage, chinese (pak-choi), raw types in this article.

Infographic

Millet 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 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 +500%
Contains more IronIron +276.3%
Contains more CopperCopper +3471.4%
Contains more ZincZinc +784.2%
Contains more PhosphorusPhosphorus +670.3%
Contains less SodiumSodium -92.3%
Contains more ManganeseManganese +926.4%
Contains more SeleniumSelenium +440%
Contains more CalciumCalcium +1212.5%
Contains more PotassiumPotassium +29.2%

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.
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% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 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 +952.5%
Contains more Vitamin B2Vitamin B2 +314.3%
Contains more Vitamin B3Vitamin B3 +844%
Contains more Vitamin B5Vitamin B5 +863.6%
Contains more Vitamin B6Vitamin B6 +97.9%
Contains more FolateFolate +28.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +80%
Contains more Vitamin KVitamin K +4955.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet raw Chinese cabbage DV% diff.
Copper 0.75mg 0.021mg 81%
Manganese 1.632mg 0.159mg 64%
Vitamin C 0mg 45mg 50%
Vitamin K 0.9µg 45.5µg 37%
Phosphorus 285mg 37mg 35%
Vitamin B1 0.421mg 0.04mg 32%
Fiber 8.5g 1g 30%
Iron 3.01mg 0.8mg 28%
Vitamin B3 4.72mg 0.5mg 26%
Vitamin A 0µg 223µg 25%
Carbs 72.85g 2.18g 24%
Magnesium 114mg 19mg 23%
Protein 11.02g 1.5g 19%
Calories 378kcal 13kcal 18%
Vitamin B2 0.29mg 0.07mg 17%
Vitamin B5 0.848mg 0.088mg 15%
Vitamin B6 0.384mg 0.194mg 15%
Zinc 1.68mg 0.19mg 14%
Polyunsaturated fat 2.134g 0.096g 14%
Calcium 8mg 105mg 10%
Fats 4.22g 0.2g 6%
Folate 85µg 66µg 5%
Selenium 2.7µg 0.5µg 4%
Sodium 5mg 65mg 3%
Saturated fat 0.723g 0.027g 3%
Monounsaturated fat 0.773g 0.015g 2%
Potassium 195mg 252mg 2%
Choline 6.4mg 1%
Net carbs 64.35g 1.18g N/A
Sugar 1.18g N/A
Vitamin E 0.05mg 0.09mg 0%
Tryptophan 0.119mg 0.015mg 0%
Threonine 0.353mg 0.049mg 0%
Isoleucine 0.465mg 0.085mg 0%
Leucine 1.4mg 0.088mg 0%
Lysine 0.212mg 0.089mg 0%
Methionine 0.221mg 0.009mg 0%
Phenylalanine 0.58mg 0.044mg 0%
Valine 0.578mg 0.066mg 0%
Histidine 0.236mg 0.026mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 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 +634.7%
Contains more FatsFats +2010%
Contains more CarbsCarbs +3241.7%
Contains more OtherOther +305%
Contains more WaterWater +999.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 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 +5053.3%
Contains more Poly. FatPolyunsaturated fat +2122.9%
Contains less Sat. FatSaturated fat -96.3%

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. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.