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  6. Peanut butter vs. Chinese cabbage

Peanut butter vs. Chinese cabbage — In-Depth Nutrition Comparison

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The main differences between peanut butter and Chinese cabbage

  • Peanut butter is richer in vitamin B3, manganese, vitamin E, copper, phosphorus, and magnesium, yet Chinese cabbage is richer in vitamin A, vitamin C, and vitamin K.
  • Daily need coverage for vitamin A for Chinese cabbage is 89% higher.
  • Peanut butter contains 382 times more saturated fat than Chinese cabbage. Peanut butter contains 10.325g of saturated fat, while Chinese cabbage contains 0.027g.
  • Peanut butter has a lower glycemic index than Chinese cabbage.

Food types used in this article are Peanut butter, smooth style, without salt and Cabbage, chinese (pak-choi), raw.

Infographic

Peanut butter 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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
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 +784.2%
Contains more PotassiumPotassium +121.4%
Contains more IronIron +117.5%
Contains more CopperCopper +1909.5%
Contains more ZincZinc +1221.1%
Contains more PhosphorusPhosphorus +805.4%
Contains less SodiumSodium -73.8%
Contains more ManganeseManganese +947.2%
Contains more SeleniumSelenium +720%
Contains more CalciumCalcium +114.3%

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% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
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 +10011.1%
Contains more Vitamin B1Vitamin B1 +275%
Contains more Vitamin B2Vitamin B2 +174.3%
Contains more Vitamin B3Vitamin B3 +2522.4%
Contains more Vitamin B5Vitamin B5 +1192%
Contains more Vitamin B6Vitamin B6 +127.3%
Contains more FolateFolate +31.8%
Contains more CholineCholine +884.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +15066.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Peanut butter Chinese cabbage DV% diff.
Polyunsaturated fat 12.535g 0.096g 83%
Fats 51.36g 0.2g 79%
Vitamin B3 13.112mg 0.5mg 79%
Monounsaturated fat 25.941g 0.015g 65%
Manganese 1.665mg 0.159mg 65%
Vitamin E 9.1mg 0.09mg 60%
Vitamin C 0mg 45mg 50%
Saturated fat 10.325g 0.027g 47%
Copper 0.422mg 0.021mg 45%
Phosphorus 335mg 37mg 43%
Protein 22.21g 1.5g 41%
Vitamin K 0.3µg 45.5µg 38%
Magnesium 168mg 19mg 35%
Calories 598kcal 13kcal 29%
Vitamin A 0µg 223µg 25%
Vitamin B5 1.137mg 0.088mg 21%
Zinc 2.51mg 0.19mg 21%
Vitamin B6 0.441mg 0.194mg 19%
Fiber 5g 1g 16%
Iron 1.74mg 0.8mg 12%
Choline 63mg 6.4mg 10%
Vitamin B1 0.15mg 0.04mg 9%
Vitamin B2 0.192mg 0.07mg 9%
Potassium 558mg 252mg 9%
Selenium 4.1µg 0.5µg 7%
Carbs 22.31g 2.18g 7%
Calcium 49mg 105mg 6%
Folate 87µg 66µg 5%
Sodium 17mg 65mg 2%
Starch 3.56g 1%
Net carbs 17.31g 1.18g N/A
Sugar 10.49g 1.18g N/A
Trans fat 0.075g 0g N/A
Tryptophan 0.231mg 0.015mg 0%
Threonine 0.525mg 0.049mg 0%
Isoleucine 0.616mg 0.085mg 0%
Leucine 1.546mg 0.088mg 0%
Lysine 0.681mg 0.089mg 0%
Methionine 0.265mg 0.009mg 0%
Phenylalanine 1.202mg 0.044mg 0%
Valine 0.782mg 0.066mg 0%
Histidine 0.557mg 0.026mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 12.215g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 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 +1380.7%
Contains more FatsFats +25580%
Contains more CarbsCarbs +923.4%
Contains more OtherOther +261.3%
Contains more WaterWater +7649.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 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 +172840%
Contains more Poly. FatPolyunsaturated fat +12957.3%
Contains less Sat. FatSaturated fat -99.7%

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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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.