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  6. Oats vs. Chinese cabbage

Oats vs. Chinese cabbage — In-Depth Nutrition Comparison

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The main differences between oats and Chinese cabbage

  • Oats are richer in manganese, phosphorus, copper, vitamin B1, iron, fiber, magnesium, and zinc, yet Chinese cabbage is richer in vitamin A and vitamin C.
  • Daily need coverage for manganese for oats is 207% higher.
  • Oats contain 30 times more copper than Chinese cabbage. Oats contain 0.626mg of copper, while Chinese cabbage contains 0.021mg.
  • Chinese cabbage has a lower glycemic index than oats.

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

Infographic

Oats 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.
Oats
Oats
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
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 +831.6%
Contains more PotassiumPotassium +70.2%
Contains more IronIron +490%
Contains more CopperCopper +2881%
Contains more ZincZinc +1989.5%
Contains more PhosphorusPhosphorus +1313.5%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +2991.8%
Contains more CalciumCalcium +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.
Oats
Oats
4
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% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 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 +1807.5%
Contains more Vitamin B2Vitamin B2 +98.6%
Contains more Vitamin B3Vitamin B3 +92.2%
Contains more Vitamin B5Vitamin B5 +1433%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +63%
Contains more FolateFolate +17.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oats Chinese cabbage DV% diff.
Manganese 4.916mg 0.159mg 207%
Phosphorus 523mg 37mg 69%
Copper 0.626mg 0.021mg 67%
Vitamin B1 0.763mg 0.04mg 60%
Vitamin C 0mg 45mg 50%
Iron 4.72mg 0.8mg 49%
Vitamin K 45.5µg 38%
Magnesium 177mg 19mg 38%
Fiber 10.6g 1g 38%
Zinc 3.97mg 0.19mg 34%
Protein 16.89g 1.5g 31%
Vitamin B5 1.349mg 0.088mg 25%
Vitamin A 0µg 223µg 25%
Carbs 66.27g 2.18g 21%
Calories 389kcal 13kcal 19%
Polyunsaturated fat 2.535g 0.096g 16%
Fats 6.9g 0.2g 10%
Vitamin B6 0.119mg 0.194mg 6%
Potassium 429mg 252mg 5%
Monounsaturated fat 2.178g 0.015g 5%
Calcium 54mg 105mg 5%
Vitamin B2 0.139mg 0.07mg 5%
Saturated fat 1.217g 0.027g 5%
Sodium 2mg 65mg 3%
Folate 56µg 66µg 3%
Vitamin B3 0.961mg 0.5mg 3%
Choline 6.4mg 1%
Selenium 0.5µg 1%
Vitamin E 0.09mg 1%
Net carbs 55.67g 1.18g N/A
Sugar 1.18g N/A
Tryptophan 0.234mg 0.015mg 0%
Threonine 0.575mg 0.049mg 0%
Isoleucine 0.694mg 0.085mg 0%
Leucine 1.284mg 0.088mg 0%
Lysine 0.701mg 0.089mg 0%
Methionine 0.312mg 0.009mg 0%
Phenylalanine 0.895mg 0.044mg 0%
Valine 0.937mg 0.066mg 0%
Histidine 0.405mg 0.026mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
Oats
4
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
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 +1026%
Contains more FatsFats +3350%
Contains more CarbsCarbs +2939.9%
Contains more OtherOther +115%
Contains more WaterWater +1059.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 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 +14420%
Contains more Poly. FatPolyunsaturated fat +2540.6%
Contains less Sat. FatSaturated fat -97.8%

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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. Oats - 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.