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  6. Mustard vs. Chinese cabbage

Mustard vs. Chinese cabbage — In-Depth Nutrition Comparison

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Important differences between mustard and Chinese cabbage

  • Mustard has more selenium, fiber, manganese, vitamin B1, and phosphorus; however, Chinese cabbage has more vitamin A, vitamin C, vitamin K, and folate.
  • Chinese cabbage's daily need coverage for vitamin A is 87% more.
  • Mustard has 67 times more selenium than Chinese cabbage. Mustard has 33.5µg of selenium, while Chinese cabbage has 0.5µg.
  • Chinese cabbage is lower in sodium.

The food varieties used in the comparison are Mustard, prepared, yellow and Cabbage, chinese (pak-choi), raw.

Infographic

Mustard 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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
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 +152.6%
Contains more IronIron +101.3%
Contains more CopperCopper +252.4%
Contains more ZincZinc +236.8%
Contains more PhosphorusPhosphorus +191.9%
Contains more ManganeseManganese +165.4%
Contains more SeleniumSelenium +6600%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +65.8%
Contains less SodiumSodium -94.1%

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 1% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
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 +300%
Contains more Vitamin B1Vitamin B1 +342.5%
Contains more Vitamin B3Vitamin B3 +13%
Contains more Vitamin B5Vitamin B5 +188.6%
Contains more CholineCholine +250%
Contains more Vitamin CVitamin C +14900%
Contains more Vitamin AVitamin A +4360%
Contains more Vitamin B6Vitamin B6 +177.1%
Contains more Vitamin KVitamin K +3150%
Contains more FolateFolate +842.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.07mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Chinese cabbage DV% diff.
Selenium 33.5µg 0.5µg 60%
Vitamin C 0.3mg 45mg 50%
Sodium 1104mg 65mg 45%
Vitamin K 1.4µg 45.5µg 37%
Vitamin A 5µg 223µg 24%
Folate 7µg 66µg 15%
Fiber 4g 1g 12%
Vitamin B1 0.177mg 0.04mg 11%
Manganese 0.422mg 0.159mg 11%
Vitamin B6 0.07mg 0.194mg 10%
Phosphorus 108mg 37mg 10%
Iron 1.61mg 0.8mg 10%
Magnesium 48mg 19mg 7%
Copper 0.074mg 0.021mg 6%
Monounsaturated fat 2.182g 0.015g 5%
Polyunsaturated fat 0.774g 0.096g 5%
Fats 3.34g 0.2g 5%
Protein 3.74g 1.5g 4%
Zinc 0.64mg 0.19mg 4%
Calcium 63mg 105mg 4%
Potassium 152mg 252mg 3%
Choline 22.4mg 6.4mg 3%
Vitamin B5 0.254mg 0.088mg 3%
Calories 60kcal 13kcal 2%
Vitamin E 0.36mg 0.09mg 2%
Carbs 5.83g 2.18g 1%
Saturated fat 0.214g 0.027g 1%
Net carbs 1.83g 1.18g N/A
Sugar 0.92g 1.18g N/A
Starch 0.64g 0%
Vitamin B2 0.07mg 0.07mg 0%
Vitamin B3 0.565mg 0.5mg 0%
Trans fat 0.009g 0g N/A
Tryptophan 0.009mg 0.015mg 0%
Threonine 0.167mg 0.049mg 0%
Isoleucine 0.146mg 0.085mg 0%
Leucine 0.292mg 0.088mg 0%
Lysine 0.264mg 0.089mg 0%
Methionine 0.076mg 0.009mg 0%
Phenylalanine 0.161mg 0.044mg 0%
Valine 0.189mg 0.066mg 0%
Histidine 0.119mg 0.026mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 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 +149.3%
Contains more FatsFats +1570%
Contains more CarbsCarbs +167.4%
Contains more OtherOther +321.3%
Contains more WaterWater +13.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 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 +14446.7%
Contains more Poly. FatPolyunsaturated fat +706.3%
Contains less Sat. FatSaturated fat -87.4%

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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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.