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  6. Sesame vs. Chinese cabbage

Sesame vs. Chinese cabbage — In-Depth Nutrition Comparison

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How are sesame and Chinese cabbage different?

  • Sesame is higher in copper, iron, manganese, calcium, phosphorus, magnesium, zinc, vitamin B1, and selenium; however, Chinese cabbage is richer in vitamin A.
  • Daily need coverage for copper for sesame is 451% higher.
  • Sesame contains 69 times more selenium than Chinese cabbage. While sesame contains 34.4µg of selenium, Chinese cabbage contains only 0.5µg.

Seeds, sesame seeds, whole, dried and Cabbage, chinese (pak-choi), raw are the varieties used in this article.

Infographic

Sesame 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.
Sesame
Sesame
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
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 +1747.4%
Contains more CalciumCalcium +828.6%
Contains more PotassiumPotassium +85.7%
Contains more IronIron +1718.8%
Contains more CopperCopper +19338.1%
Contains more ZincZinc +3978.9%
Contains more PhosphorusPhosphorus +1600%
Contains less SodiumSodium -83.1%
Contains more ManganeseManganese +1447.2%
Contains more SeleniumSelenium +6780%

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.
Sesame
Sesame
7
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 0% 0% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
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 +177.8%
Contains more Vitamin B1Vitamin B1 +1877.5%
Contains more Vitamin B2Vitamin B2 +252.9%
Contains more Vitamin B3Vitamin B3 +803%
Contains more Vitamin B6Vitamin B6 +307.2%
Contains more FolateFolate +47%
Contains more CholineCholine +300%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +76%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sesame Chinese cabbage DV% diff.
Copper 4.082mg 0.021mg 451%
Iron 14.55mg 0.8mg 172%
Polyunsaturated fat 21.773g 0.096g 145%
Manganese 2.46mg 0.159mg 100%
Calcium 975mg 105mg 87%
Phosphorus 629mg 37mg 85%
Magnesium 351mg 19mg 79%
Fats 49.67g 0.2g 76%
Zinc 7.75mg 0.19mg 69%
Vitamin B1 0.791mg 0.04mg 63%
Selenium 34.4µg 0.5µg 62%
Vitamin C 0mg 45mg 50%
Monounsaturated fat 18.759g 0.015g 47%
Vitamin B6 0.79mg 0.194mg 46%
Fiber 11.8g 1g 43%
Vitamin K 0µg 45.5µg 38%
Saturated fat 6.957g 0.027g 32%
Protein 17.73g 1.5g 32%
Calories 573kcal 13kcal 28%
Vitamin B3 4.515mg 0.5mg 25%
Vitamin A 0µg 223µg 25%
Vitamin B2 0.247mg 0.07mg 14%
Folate 97µg 66µg 8%
Carbs 23.45g 2.18g 7%
Potassium 468mg 252mg 6%
Choline 25.6mg 6.4mg 3%
Sodium 11mg 65mg 2%
Vitamin E 0.25mg 0.09mg 1%
Vitamin B5 0.05mg 0.088mg 1%
Net carbs 11.65g 1.18g N/A
Sugar 0.3g 1.18g N/A
Tryptophan 0.388mg 0.015mg 0%
Threonine 0.736mg 0.049mg 0%
Isoleucine 0.763mg 0.085mg 0%
Leucine 1.358mg 0.088mg 0%
Lysine 0.569mg 0.089mg 0%
Methionine 0.586mg 0.009mg 0%
Phenylalanine 0.94mg 0.044mg 0%
Valine 0.99mg 0.066mg 0%
Histidine 0.522mg 0.026mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
4
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 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 +1082%
Contains more FatsFats +24735%
Contains more CarbsCarbs +975.7%
Contains more OtherOther +457.5%
Contains more WaterWater +1932.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 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 +124960%
Contains more Poly. FatPolyunsaturated fat +22580.2%
Contains less Sat. FatSaturated fat -99.6%

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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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.