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  6. Oat vs. Chinese cabbage

Oat vs. Chinese cabbage — In-Depth Nutrition Comparison

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The main differences between Oat and Chinese cabbage

  • Oat is richer in Manganese, Phosphorus, Copper, Vitamin B1, Iron, Fiber, Magnesium, Zinc, and Vitamin B5, yet Chinese cabbage is richer in Vitamin C.
  • Daily need coverage for Manganese from Oat is 207% higher.
  • Oat contains 30 times more Copper than Chinese cabbage. Oat contains 0.626mg of Copper, while Chinese cabbage contains 0.021mg.

Food types used in this article are Oats and Cabbage, chinese (pak-choi), raw.

Infographic

Oat 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.
Oat
Oat
8
:
2
Chinese cabbage
Chinese cabbage
Contains more Iron +490%
Contains more Magnesium +831.6%
Contains more Phosphorus +1313.5%
Contains more Potassium +70.2%
Contains less Sodium -96.9%
Contains more Zinc +1989.5%
Contains more Copper +2881%
Contains more Manganese +2991.8%
Contains more Calcium +94.4%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Chinese cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Contains more Iron +490%
Contains more Magnesium +831.6%
Contains more Phosphorus +1313.5%
Contains more Potassium +70.2%
Contains less Sodium -96.9%
Contains more Zinc +1989.5%
Contains more Copper +2881%
Contains more Manganese +2991.8%
Contains more Calcium +94.4%

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.
Oat
Oat
4
:
6
Chinese cabbage
Chinese cabbage
Contains more Vitamin B1 +1807.5%
Contains more Vitamin B2 +98.6%
Contains more Vitamin B3 +92.2%
Contains more Vitamin B5 +1433%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +63%
Contains more Folate +17.9%
Oat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
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 +1807.5%
Contains more Vitamin B2 +98.6%
Contains more Vitamin B3 +92.2%
Contains more Vitamin B5 +1433%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +63%
Contains more Folate +17.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
4
:
1
Chinese cabbage
Chinese cabbage
Contains more Protein +1026%
Contains more Fats +3350%
Contains more Carbs +2939.9%
Contains more Other +115%
Contains more Water +1059.6%
Oat
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 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 +1026%
Contains more Fats +3350%
Contains more Carbs +2939.9%
Contains more Other +115%
Contains more Water +1059.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
Oat
2
:
1
Chinese cabbage
Chinese cabbage
Contains more Monounsaturated Fat +14420%
Contains more Polyunsaturated fat +2540.6%
Contains less Saturated Fat -97.8%
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 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 +14420%
Contains more Polyunsaturated fat +2540.6%
Contains less Saturated Fat -97.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oat Chinese cabbage Opinion
Net carbs 55.67g 1.18g Oat
Protein 16.89g 1.5g Oat
Fats 6.9g 0.2g Oat
Carbs 66.27g 2.18g Oat
Calories 389kcal 13kcal Oat
Sugar 1.18g Oat
Fiber 10.6g 1g Oat
Calcium 54mg 105mg Chinese cabbage
Iron 4.72mg 0.8mg Oat
Magnesium 177mg 19mg Oat
Phosphorus 523mg 37mg Oat
Potassium 429mg 252mg Oat
Sodium 2mg 65mg Oat
Zinc 3.97mg 0.19mg Oat
Copper 0.626mg 0.021mg Oat
Manganese 4.916mg 0.159mg Oat
Selenium 0.5µg Chinese cabbage
Vitamin A 0IU 4468IU Chinese cabbage
Vitamin A RAE 0µg 223µg Chinese cabbage
Vitamin E 0.09mg Chinese cabbage
Vitamin C 0mg 45mg Chinese cabbage
Vitamin B1 0.763mg 0.04mg Oat
Vitamin B2 0.139mg 0.07mg Oat
Vitamin B3 0.961mg 0.5mg Oat
Vitamin B5 1.349mg 0.088mg Oat
Vitamin B6 0.119mg 0.194mg Chinese cabbage
Folate 56µg 66µg Chinese cabbage
Vitamin K 45.5µg Chinese cabbage
Tryptophan 0.234mg 0.015mg Oat
Threonine 0.575mg 0.049mg Oat
Isoleucine 0.694mg 0.085mg Oat
Leucine 1.284mg 0.088mg Oat
Lysine 0.701mg 0.089mg Oat
Methionine 0.312mg 0.009mg Oat
Phenylalanine 0.895mg 0.044mg Oat
Valine 0.937mg 0.066mg Oat
Histidine 0.405mg 0.026mg Oat
Saturated Fat 1.217g 0.027g Chinese cabbage
Monounsaturated Fat 2.178g 0.015g Oat
Polyunsaturated fat 2.535g 0.096g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat 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
33%
Oat
56%
Chinese cabbage
Minerals Daily Need Coverage Score
154%
Oat
16%
Chinese cabbage

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 1.18g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 63mg)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 1.19g)
Which food is lower in glycemic index?
Chinese cabbage
Chinese cabbage is lower in glycemic index (difference - 27)
Which food is cheaper?
Chinese cabbage
Chinese cabbage is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.