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  6. Pomegranate vs. Chinese cabbage

Pomegranate vs. Chinese cabbage — In-Depth Nutrition Comparison

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Important differences between pomegranate and Chinese cabbage

  • Pomegranate has more copper, fiber, and vitamin B5; however, Chinese cabbage has more vitamin A, vitamin C, vitamin K, calcium, vitamin B6, folate, and iron.
  • Chinese cabbage's daily need coverage for vitamin A is 89% more.
  • Pomegranate has 8 times more copper than Chinese cabbage. Pomegranate has 0.158mg of copper, while Chinese cabbage has 0.021mg.

The food varieties used in the comparison are Pomegranates, raw and Cabbage, chinese (pak-choi), raw.

Infographic

Pomegranate 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 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
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 CopperCopper +652.4%
Contains more ZincZinc +84.2%
Contains less SodiumSodium -95.4%
Contains more MagnesiumMagnesium +58.3%
Contains more CalciumCalcium +950%
Contains more IronIron +166.7%
Contains more ManganeseManganese +33.6%
~equal in Potassium ~252mg
~equal in Phosphorus ~37mg
~equal in Selenium ~0.5µg

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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
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 +566.7%
Contains more Vitamin B1Vitamin B1 +67.5%
Contains more Vitamin B5Vitamin B5 +328.4%
Contains more CholineCholine +18.8%
Contains more Vitamin CVitamin C +341.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +32.1%
Contains more Vitamin B3Vitamin B3 +70.6%
Contains more Vitamin B6Vitamin B6 +158.7%
Contains more Vitamin KVitamin K +177.4%
Contains more FolateFolate +73.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Chinese cabbage DV% diff.
Vitamin C 10.2mg 45mg 39%
Vitamin A 0µg 223µg 25%
Vitamin K 16.4µg 45.5µg 24%
Copper 0.158mg 0.021mg 15%
Fiber 4g 1g 12%
Calcium 10mg 105mg 10%
Vitamin B6 0.075mg 0.194mg 9%
Folate 38µg 66µg 7%
Carbs 18.7g 2.18g 6%
Vitamin B5 0.377mg 0.088mg 6%
Iron 0.3mg 0.8mg 6%
Calories 83kcal 13kcal 4%
Sodium 3mg 65mg 3%
Vitamin E 0.6mg 0.09mg 3%
Manganese 0.119mg 0.159mg 2%
Vitamin B1 0.067mg 0.04mg 2%
Magnesium 12mg 19mg 2%
Zinc 0.35mg 0.19mg 1%
Vitamin B2 0.053mg 0.07mg 1%
Vitamin B3 0.293mg 0.5mg 1%
Fats 1.17g 0.2g 1%
Protein 1.67g 1.5g 0%
Net carbs 14.7g 1.18g N/A
Potassium 236mg 252mg 0%
Sugar 13.67g 1.18g N/A
Phosphorus 36mg 37mg 0%
Selenium 0.5µg 0.5µg 0%
Saturated fat 0.12g 0.027g 0%
Choline 7.6mg 6.4mg 0%
Monounsaturated fat 0.093g 0.015g 0%
Polyunsaturated fat 0.079g 0.096g 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 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 +11.3%
Contains more FatsFats +485%
Contains more CarbsCarbs +757.8%
Contains more WaterWater +22.3%
Contains more OtherOther +50.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 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 +520%
Contains less Sat. FatSaturated fat -77.5%
Contains more Poly. FatPolyunsaturated fat +21.5%

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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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.