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Pilaf vs. Chinese cabbage — In-Depth Nutrition Comparison

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How are pilaf and Chinese cabbage different?

  • Pilaf is richer in selenium, vitamin B1, folate, vitamin B3, manganese, and iron, while Chinese cabbage is higher in vitamin A, vitamin C, and vitamin K.
  • Chinese cabbage covers your daily need for vitamin A, 89% more than pilaf.
  • Pilaf contains 65 times more selenium than Chinese cabbage. Pilaf contains 32.4µg of selenium, while Chinese cabbage contains 0.5µg.
  • Chinese cabbage is lower in sodium.
  • Pilaf has a higher glycemic index (60) than Chinese cabbage (32).

Rice and vermicelli mix, rice pilaf flavor, unprepared and Cabbage, chinese (pak-choi), raw types were used in this article.

Infographic

Pilaf 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.
Pilaf
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
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 +68.4%
Contains more IronIron +205%
Contains more CopperCopper +690.5%
Contains more ZincZinc +431.6%
Contains more PhosphorusPhosphorus +316.2%
Contains more ManganeseManganese +454.7%
Contains more SeleniumSelenium +6380%
Contains more CalciumCalcium +26.5%
Contains more PotassiumPotassium +34%
Contains less SodiumSodium -95%

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.
Pilaf
8
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 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
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 +1407.5%
Contains more Vitamin B2Vitamin B2 +24.3%
Contains more Vitamin B3Vitamin B3 +1125.4%
Contains more Vitamin B5Vitamin B5 +712.5%
Contains more Vitamin B6Vitamin B6 +106.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +221.2%
Contains more CholineCholine +173.4%
Contains more Vitamin CVitamin C +997.6%
Contains more Vitamin AVitamin A +5475%
Contains more Vitamin EVitamin E +125%
Contains more Vitamin KVitamin K +9000%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
4
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 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 +594.7%
Contains more FatsFats +585%
Contains more CarbsCarbs +3400.5%
Contains more OtherOther +382.5%
Contains more WaterWater +1085.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
2
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 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 +2386.7%
Contains more Poly. FatPolyunsaturated fat +292.7%
Contains less Sat. FatSaturated fat -91.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pilaf Chinese cabbage DV% diff.
Selenium 32.4µg 0.5µg 58%
Sodium 1303mg 65mg 54%
Vitamin B1 0.603mg 0.04mg 47%
Vitamin C 4.1mg 45mg 45%
Vitamin K 0.5µg 45.5µg 38%
Folate 212µg 66µg 37%
Vitamin B3 6.127mg 0.5mg 35%
Manganese 0.882mg 0.159mg 31%
Starch 71.23g 29%
Carbs 76.31g 2.18g 25%
Vitamin A 4µg 223µg 24%
Iron 2.44mg 0.8mg 21%
Protein 10.42g 1.5g 18%
Phosphorus 154mg 37mg 17%
Calories 359kcal 13kcal 17%
Copper 0.166mg 0.021mg 16%
Vitamin B6 0.4mg 0.194mg 16%
Vitamin B5 0.715mg 0.088mg 13%
Zinc 1.01mg 0.19mg 7%
Magnesium 32mg 19mg 3%
Polyunsaturated fat 0.377g 0.096g 2%
Choline 17.5mg 6.4mg 2%
Fats 1.37g 0.2g 2%
Calcium 83mg 105mg 2%
Potassium 188mg 252mg 2%
Vitamin B2 0.087mg 0.07mg 1%
Saturated fat 0.307g 0.027g 1%
Monounsaturated fat 0.373g 0.015g 1%
Fiber 1.2g 1g 1%
Vitamin B12 0.02µg 0µg 1%
Net carbs 75.11g 1.18g N/A
Cholesterol 1mg 0mg 0%
Sugar 1.53g 1.18g N/A
Vitamin E 0.04mg 0.09mg 0%
Tryptophan 0.086mg 0.015mg 0%
Threonine 0.221mg 0.049mg 0%
Isoleucine 0.279mg 0.085mg 0%
Leucine 0.523mg 0.088mg 0%
Lysine 0.189mg 0.089mg 0%
Methionine 0.145mg 0.009mg 0%
Phenylalanine 0.32mg 0.044mg 0%
Valine 0.374mg 0.066mg 0%
Histidine 0.15mg 0.026mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pilaf 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
47%
Pilaf
37%
Chinese cabbage
Minerals Daily Need Coverage Score
77%
Pilaf
16%
Chinese cabbage

Comparison summary

Which food is richer in minerals?
Pilaf
Pilaf is relatively richer in minerals
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $0.4)
Which food is richer in vitamins?
Pilaf
Pilaf is relatively richer in vitamins
Which food is lower in Cholesterol?
Chinese cabbage
Chinese cabbage is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 0.35g)
Which food contains less Sodium?
Chinese cabbage
Chinese cabbage contains less Sodium (difference - 1238mg)
Which food is lower in Saturated fat?
Chinese cabbage
Chinese cabbage is lower in Saturated fat (difference - 0.28g)
Which food is lower in glycemic index?
Chinese cabbage
Chinese cabbage is lower in glycemic index (difference - 28)

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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.