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  6. Soy milk vs. Chinese cabbage

Soy milk vs. Chinese cabbage — In-Depth Nutrition Comparison

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What are the main differences between soy milk and Chinese cabbage?

  • Soy milk is richer in copper, selenium, and vitamin B5, yet Chinese cabbage is richer in vitamin A, vitamin C, vitamin K, folate, vitamin B6, and calcium.
  • Chinese cabbage's daily need coverage for vitamin A is 89% higher.
  • Soy milk has 10 times more selenium than Chinese cabbage. Soy milk has 4.8µg of selenium, while Chinese cabbage has 0.5µg.

We used Soymilk, original, and vanilla, unfortified and Cabbage, chinese (pak-choi), raw types in this comparison.

Infographic

Soy milk 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 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
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 +31.6%
Contains more CopperCopper +509.5%
Contains more PhosphorusPhosphorus +40.5%
Contains less SodiumSodium -21.5%
Contains more ManganeseManganese +40.3%
Contains more SeleniumSelenium +860%
Contains more CalciumCalcium +320%
Contains more PotassiumPotassium +113.6%
Contains more IronIron +25%
Contains more ZincZinc +58.3%

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% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
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 +22.2%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B5Vitamin B5 +323.9%
Contains more CholineCholine +268.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +151.9%
Contains more Vitamin KVitamin K +1416.7%
Contains more FolateFolate +266.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.07mg
~equal in Vitamin B3 ~0.5mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soy milk Chinese cabbage DV% diff.
Vitamin C 0mg 45mg 50%
Vitamin K 3µg 45.5µg 35%
Vitamin A 0µg 223µg 25%
Folate 18µg 66µg 12%
Copper 0.128mg 0.021mg 12%
Vitamin B6 0.077mg 0.194mg 9%
Calcium 25mg 105mg 8%
Selenium 4.8µg 0.5µg 8%
Polyunsaturated fat 0.961g 0.096g 6%
Vitamin B5 0.373mg 0.088mg 6%
Potassium 118mg 252mg 4%
Protein 3.27g 1.5g 4%
Choline 23.6mg 6.4mg 3%
Manganese 0.223mg 0.159mg 3%
Calories 54kcal 13kcal 2%
Vitamin B1 0.06mg 0.04mg 2%
Iron 0.64mg 0.8mg 2%
Phosphorus 52mg 37mg 2%
Fats 1.75g 0.2g 2%
Fiber 0.6g 1g 2%
Sodium 51mg 65mg 1%
Monounsaturated fat 0.401g 0.015g 1%
Carbs 6.28g 2.18g 1%
Magnesium 25mg 19mg 1%
Saturated fat 0.205g 0.027g 1%
Zinc 0.12mg 0.19mg 1%
Net carbs 5.68g 1.18g N/A
Sugar 3.99g 1.18g N/A
Vitamin E 0.11mg 0.09mg 0%
Vitamin B2 0.069mg 0.07mg 0%
Vitamin B3 0.513mg 0.5mg 0%
Tryptophan 0.038mg 0.015mg 0%
Threonine 0.108mg 0.049mg 0%
Isoleucine 0.114mg 0.085mg 0%
Leucine 0.186mg 0.088mg 0%
Lysine 0.131mg 0.089mg 0%
Methionine 0.027mg 0.009mg 0%
Phenylalanine 0.113mg 0.044mg 0%
Valine 0.117mg 0.066mg 0%
Histidine 0.061mg 0.026mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 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 +118%
Contains more FatsFats +775%
Contains more CarbsCarbs +188.1%
Contains more OtherOther +23.1%
~equal in Water ~95.32g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 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 +2573.3%
Contains more Poly. FatPolyunsaturated fat +901%
Contains less Sat. FatSaturated fat -86.8%

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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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.