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  6. Semolina vs. Chinese cabbage

Semolina vs. Chinese cabbage — In-Depth Nutrition Comparison

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Important differences between semolina and Chinese cabbage

  • Semolina has more manganese, selenium, copper, vitamin B3, vitamin B6, phosphorus, and vitamin B1; however, Chinese cabbage has more vitamin A, vitamin C, and vitamin K.
  • Chinese cabbage's daily need coverage for vitamin A is 89% more.
  • Semolina has 40 times more selenium than Chinese cabbage. Semolina has 19.9µg of selenium, while Chinese cabbage has 0.5µg.
  • Semolina has a higher glycemic index than Chinese cabbage.

The food varieties used in the comparison are Rice, white, long-grain, parboiled, unenriched, dry and Cabbage, chinese (pak-choi), raw.

Infographic

Semolina 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 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
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 +42.1%
Contains more CopperCopper +1252.4%
Contains more ZincZinc +436.8%
Contains more PhosphorusPhosphorus +313.5%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +550.9%
Contains more SeleniumSelenium +3880%
Contains more CalciumCalcium +47.9%
Contains more PotassiumPotassium +44.8%
~equal in Iron ~0.8mg

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 0% 0% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
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 +460%
Contains more Vitamin B3Vitamin B3 +909.6%
Contains more Vitamin B5Vitamin B5 +663.6%
Contains more Vitamin B6Vitamin B6 +133%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B2Vitamin B2 +40%
Contains more Vitamin KVitamin K +45400%
Contains more FolateFolate +725%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Semolina Chinese cabbage DV% diff.
Vitamin C 0mg 45mg 50%
Vitamin K 0.1µg 45.5µg 38%
Manganese 1.035mg 0.159mg 38%
Selenium 19.9µg 0.5µg 35%
Copper 0.284mg 0.021mg 29%
Starch 68.29g 28%
Vitamin B3 5.048mg 0.5mg 28%
Carbs 80.89g 2.18g 26%
Vitamin A 223µg 25%
Vitamin B6 0.452mg 0.194mg 20%
Calories 374kcal 13kcal 18%
Phosphorus 153mg 37mg 17%
Folate 8µg 66µg 15%
Vitamin B1 0.224mg 0.04mg 15%
Vitamin B5 0.672mg 0.088mg 12%
Protein 7.51g 1.5g 12%
Zinc 1.02mg 0.19mg 8%
Fiber 1.8g 1g 3%
Sodium 2mg 65mg 3%
Calcium 71mg 105mg 3%
Polyunsaturated fat 0.322g 0.096g 2%
Potassium 174mg 252mg 2%
Vitamin B2 0.05mg 0.07mg 2%
Magnesium 27mg 19mg 2%
Monounsaturated fat 0.258g 0.015g 1%
Saturated fat 0.294g 0.027g 1%
Choline 6.4mg 1%
Fats 1.03g 0.2g 1%
Iron 0.74mg 0.8mg 1%
Net carbs 79.09g 1.18g N/A
Sugar 0.33g 1.18g N/A
Vitamin E 0.03mg 0.09mg 0%
Tryptophan 0.103mg 0.015mg 0%
Threonine 0.271mg 0.049mg 0%
Isoleucine 0.339mg 0.085mg 0%
Leucine 0.656mg 0.088mg 0%
Lysine 0.215mg 0.089mg 0%
Methionine 0.183mg 0.009mg 0%
Phenylalanine 0.398mg 0.044mg 0%
Valine 0.47mg 0.066mg 0%
Histidine 0.185mg 0.026mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 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 +400.7%
Contains more FatsFats +415%
Contains more CarbsCarbs +3610.6%
Contains more WaterWater +866.7%
Contains more OtherOther +12.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 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 +1620%
Contains more Poly. FatPolyunsaturated fat +235.4%
Contains less Sat. FatSaturated fat -90.8%

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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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.