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  6. Flax seeds vs. Chinese cabbage

Flax seeds vs. Chinese cabbage — In-Depth Nutrition Comparison

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What are the main differences between flax seeds and Chinese cabbage?

  • Flax seeds are richer in vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, and selenium, yet Chinese cabbage is richer in vitamin A and vitamin C.
  • Flax seeds' daily need coverage for vitamin B1 is 134% higher.
  • Flax seeds have 58 times more copper than Chinese cabbage. Flax seeds have 1.22mg of copper, while Chinese cabbage has 0.021mg.

We used Seeds, flaxseed and Cabbage, chinese (pak-choi), raw types in this comparison.

Infographic

Flax seeds 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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 +1963.2%
Contains more CalciumCalcium +142.9%
Contains more PotassiumPotassium +222.6%
Contains more IronIron +616.3%
Contains more CopperCopper +5709.5%
Contains more ZincZinc +2184.2%
Contains more PhosphorusPhosphorus +1635.1%
Contains less SodiumSodium -53.8%
Contains more ManganeseManganese +1461%
Contains more SeleniumSelenium +4980%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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 +244.4%
Contains more Vitamin B1Vitamin B1 +4010%
Contains more Vitamin B2Vitamin B2 +130%
Contains more Vitamin B3Vitamin B3 +516%
Contains more Vitamin B5Vitamin B5 +1019.3%
Contains more Vitamin B6Vitamin B6 +143.8%
Contains more FolateFolate +31.8%
Contains more CholineCholine +1129.7%
Contains more Vitamin CVitamin C +7400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +958.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Chinese cabbage DV% diff.
Polyunsaturated fat 28.73g 0.096g 191%
Vitamin B1 1.644mg 0.04mg 134%
Copper 1.22mg 0.021mg 133%
Fiber 27.3g 1g 105%
Manganese 2.482mg 0.159mg 101%
Magnesium 392mg 19mg 89%
Phosphorus 642mg 37mg 86%
Fats 42.16g 0.2g 65%
Iron 5.73mg 0.8mg 62%
Vitamin C 0.6mg 45mg 49%
Selenium 25.4µg 0.5µg 45%
Zinc 4.34mg 0.19mg 38%
Vitamin K 4.3µg 45.5µg 34%
Protein 18.29g 1.5g 34%
Calories 534kcal 13kcal 26%
Vitamin A 0µg 223µg 25%
Vitamin B6 0.473mg 0.194mg 21%
Monounsaturated fat 7.527g 0.015g 19%
Vitamin B5 0.985mg 0.088mg 18%
Saturated fat 3.663g 0.027g 17%
Potassium 813mg 252mg 17%
Vitamin B3 3.08mg 0.5mg 16%
Calcium 255mg 105mg 15%
Choline 78.7mg 6.4mg 13%
Carbs 28.88g 2.18g 9%
Vitamin B2 0.161mg 0.07mg 7%
Folate 87µg 66µg 5%
Sodium 30mg 65mg 2%
Vitamin E 0.31mg 0.09mg 1%
Net carbs 1.58g 1.18g N/A
Sugar 1.55g 1.18g N/A
Tryptophan 0.297mg 0.015mg 0%
Threonine 0.766mg 0.049mg 0%
Isoleucine 0.896mg 0.085mg 0%
Leucine 1.235mg 0.088mg 0%
Lysine 0.862mg 0.089mg 0%
Methionine 0.37mg 0.009mg 0%
Phenylalanine 0.957mg 0.044mg 0%
Valine 1.072mg 0.066mg 0%
Histidine 0.472mg 0.026mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 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 +1119.3%
Contains more FatsFats +20980%
Contains more CarbsCarbs +1224.8%
Contains more OtherOther +363.8%
Contains more WaterWater +1269.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 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 +50080%
Contains more Poly. FatPolyunsaturated fat +29827.1%
Contains less Sat. FatSaturated fat -99.3%

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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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.