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  6. Raisin vs. Chinese cabbage

Raisin vs. Chinese cabbage — In-Depth Nutrition Comparison

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The main differences between raisins and Chinese cabbage

  • Raisins are richer in copper, potassium, iron, fiber, phosphorus, and manganese, yet Chinese cabbage is richer in vitamin A, vitamin C, vitamin K, and folate.
  • Daily need coverage for vitamin A for Chinese cabbage is 89% higher.
  • Raisins contain 15 times more copper than Chinese cabbage. Raisins contain 0.318mg of copper, while Chinese cabbage contains 0.021mg.
  • Chinese cabbage has a lower glycemic index than raisins.

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

Infographic

Raisin 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.
Raisin
Raisin
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
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 PotassiumPotassium +197.2%
Contains more IronIron +135%
Contains more CopperCopper +1414.3%
Contains more ZincZinc +15.8%
Contains more PhosphorusPhosphorus +173%
Contains less SodiumSodium -83.1%
Contains more ManganeseManganese +88.1%
Contains more SeleniumSelenium +20%
Contains more CalciumCalcium +110%

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.
Raisin
Raisin
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 7.7% 0% 2.4% 0% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8% 6.1%
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 +33.3%
Contains more Vitamin B1Vitamin B1 +165%
Contains more Vitamin B2Vitamin B2 +78.6%
Contains more Vitamin B3Vitamin B3 +53.2%
Contains more CholineCholine +73.4%
Contains more Vitamin CVitamin C +1856.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +11.5%
Contains more Vitamin KVitamin K +1200%
Contains more FolateFolate +1220%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.088mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Raisin Chinese cabbage DV% diff.
Vitamin C 2.3mg 45mg 47%
Fructose 29.68g 37%
Vitamin K 3.5µg 45.5µg 35%
Copper 0.318mg 0.021mg 33%
Carbs 79.18g 2.18g 26%
Vitamin A 0µg 223µg 25%
Folate 5µg 66µg 15%
Potassium 749mg 252mg 15%
Calories 299kcal 13kcal 14%
Iron 1.88mg 0.8mg 14%
Fiber 3.7g 1g 11%
Phosphorus 101mg 37mg 9%
Manganese 0.299mg 0.159mg 6%
Vitamin B1 0.106mg 0.04mg 6%
Calcium 50mg 105mg 6%
Vitamin B2 0.125mg 0.07mg 4%
Magnesium 32mg 19mg 3%
Protein 3.07g 1.5g 3%
Sodium 11mg 65mg 2%
Vitamin B6 0.174mg 0.194mg 2%
Vitamin B3 0.766mg 0.5mg 2%
Starch 2.7g 1%
Choline 11.1mg 6.4mg 1%
Fats 0.46g 0.2g 0%
Net carbs 75.48g 1.18g N/A
Sugar 59.19g 1.18g N/A
Zinc 0.22mg 0.19mg 0%
Vitamin E 0.12mg 0.09mg 0%
Selenium 0.6µg 0.5µg 0%
Vitamin B5 0.095mg 0.088mg 0%
Saturated fat 0.058g 0.027g 0%
Monounsaturated fat 0.051g 0.015g 0%
Polyunsaturated fat 0.037g 0.096g 0%
Tryptophan 0.05mg 0.015mg 0%
Threonine 0.077mg 0.049mg 0%
Isoleucine 0.057mg 0.085mg 0%
Leucine 0.096mg 0.088mg 0%
Lysine 0.084mg 0.089mg 0%
Methionine 0.021mg 0.009mg 0%
Phenylalanine 0.065mg 0.044mg 0%
Valine 0.083mg 0.066mg 0%
Histidine 0.072mg 0.026mg 0%
Omega-6 - Gamma-linoleic acid 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
Raisin
4
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 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 +104.7%
Contains more FatsFats +130%
Contains more CarbsCarbs +3532.1%
Contains more OtherOther +132.5%
Contains more WaterWater +517.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Raisin
Raisin
1
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 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 +240%
Contains less Sat. FatSaturated fat -53.4%
Contains more Poly. FatPolyunsaturated fat +159.5%

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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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.