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Pico de gallo vs. Chinese cabbage — In-Depth Nutrition Comparison

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Summary of differences between pico de gallo and Chinese cabbage

  • Pico de gallo has less vitamin A, vitamin C, calcium, and iron than Chinese cabbage.
  • Chinese cabbage covers your daily need for vitamin A, 83% more than pico de gallo.
  • Pico de gallo has 7 times more sodium than Chinese cabbage. While pico de gallo has 469mg of sodium, Chinese cabbage has only 65mg.

These are the specific foods used in this comparison PACE, Pico De Gallo and Cabbage, chinese (pak-choi), raw.

Infographic

Pico de gallo vs Chinese cabbage infographic
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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 0% 0% 0% 0% 0% 0% 0% 61% 0% 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 CalciumCalcium +∞%
Contains more IronIron +∞%
Contains less SodiumSodium -86.1%

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 13% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 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 CVitamin C +1084.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 88% 3%
Protein: 0 g
Fats: 0 g
Carbs: 9.38 g
Water: 88 g
Other: 2.62 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 CarbsCarbs +330.3%
Contains more OtherOther +227.5%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
~equal in Water ~95.32g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pico de gallo Chinese cabbage DV% diff.
Vitamin C 3.8mg 45mg 46%
Vitamin K 45.5µg 38%
Vitamin A 223µg 25%
Sodium 469mg 65mg 18%
Folate 66µg 17%
Vitamin B6 0.194mg 15%
Calcium 0mg 105mg 11%
Iron 0mg 0.8mg 10%
Potassium 252mg 7%
Manganese 0.159mg 7%
Vitamin B2 0.07mg 5%
Magnesium 19mg 5%
Phosphorus 37mg 5%
Fiber 1g 4%
Protein 0g 1.5g 3%
Vitamin B1 0.04mg 3%
Vitamin B3 0.5mg 3%
Zinc 0.19mg 2%
Copper 0.021mg 2%
Vitamin B5 0.088mg 2%
Carbs 9.38g 2.18g 2%
Choline 6.4mg 1%
Polyunsaturated fat 0.096g 1%
Calories 31kcal 13kcal 1%
Selenium 0.5µg 1%
Vitamin E 0.09mg 1%
Fats 0g 0.2g 0%
Net carbs 9.38g 1.18g N/A
Sugar 6.25g 1.18g N/A
Saturated fat 0g 0.027g 0%
Monounsaturated fat 0.015g 0%
Tryptophan 0.015mg 0%
Threonine 0.049mg 0%
Isoleucine 0.085mg 0%
Leucine 0.088mg 0%
Lysine 0.089mg 0%
Methionine 0.009mg 0%
Phenylalanine 0.044mg 0%
Valine 0.066mg 0%
Histidine 0.026mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pico de gallo Chinese cabbage
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
1%
Pico de gallo
37%
Chinese cabbage
Minerals Daily Need Coverage Score
6%
Pico de gallo
16%
Chinese cabbage

Comparison summary

Which food is lower in Saturated fat?
Pico de gallo
Pico de gallo is lower in Saturated fat (difference - 0.027g)
Which food is lower in glycemic index?
Pico de gallo
Pico de gallo is lower in glycemic index (difference - 32)
Which food is cheaper?
Pico de gallo
Pico de gallo is cheaper (difference - $0.4)
Which food is lower in Sugar?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 5.07g)
Which food contains less Sodium?
Chinese cabbage
Chinese cabbage contains less Sodium (difference - 404mg)
Which food is richer in minerals?
Chinese cabbage
Chinese cabbage is relatively richer in minerals
Which food is richer in vitamins?
Chinese cabbage
Chinese cabbage is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. 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.