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  6. Flour vs. Chinese cabbage

Flour vs. Chinese cabbage — In-Depth Nutrition Comparison

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What are the differences between flour and Chinese cabbage?

  • Flour is higher in vitamin B1, selenium, iron, vitamin B3, vitamin B2, folate, and manganese, yet Chinese cabbage is higher in vitamin A, vitamin C, and vitamin K.
  • Chinese cabbage's daily need coverage for vitamin A is 89% more.
  • Flour has 68 times more selenium than Chinese cabbage. While flour has 33.9µg of selenium, Chinese cabbage has only 0.5µg.
  • The glycemic index of Chinese cabbage is lower.

We used Wheat flour, white, all-purpose, enriched, bleached and Cabbage, chinese (pak-choi), raw types in this article.

Infographic

Flour 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.
Flour
Flour
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
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 +15.8%
Contains more IronIron +480%
Contains more CopperCopper +585.7%
Contains more ZincZinc +268.4%
Contains more PhosphorusPhosphorus +191.9%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +328.9%
Contains more SeleniumSelenium +6680%
Contains more CalciumCalcium +600%
Contains more PotassiumPotassium +135.5%

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.
Flour
Flour
6
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin B1Vitamin B1 +1862.5%
Contains more Vitamin B2Vitamin B2 +605.7%
Contains more Vitamin B3Vitamin B3 +1080.8%
Contains more Vitamin B5Vitamin B5 +397.7%
Contains more FolateFolate +177.3%
Contains more CholineCholine +62.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B6Vitamin B6 +340.9%
Contains more Vitamin KVitamin K +15066.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flour Chinese cabbage DV% diff.
Vitamin B1 0.785mg 0.04mg 62%
Selenium 33.9µg 0.5µg 61%
Vitamin C 0mg 45mg 50%
Iron 4.64mg 0.8mg 48%
Vitamin K 0.3µg 45.5µg 38%
Vitamin B3 5.904mg 0.5mg 34%
Vitamin B2 0.494mg 0.07mg 33%
Folate 183µg 66µg 29%
Vitamin A 0µg 223µg 25%
Carbs 76.31g 2.18g 25%
Manganese 0.682mg 0.159mg 23%
Protein 10.33g 1.5g 18%
Calories 364kcal 13kcal 18%
Copper 0.144mg 0.021mg 14%
Vitamin B6 0.044mg 0.194mg 12%
Phosphorus 108mg 37mg 10%
Calcium 15mg 105mg 9%
Fiber 2.7g 1g 7%
Vitamin B5 0.438mg 0.088mg 7%
Zinc 0.7mg 0.19mg 5%
Potassium 107mg 252mg 4%
Sodium 2mg 65mg 3%
Polyunsaturated fat 0.413g 0.096g 2%
Saturated fat 0.155g 0.027g 1%
Choline 10.4mg 6.4mg 1%
Fats 0.98g 0.2g 1%
Magnesium 22mg 19mg 1%
Net carbs 73.61g 1.18g N/A
Sugar 0.27g 1.18g N/A
Vitamin E 0.06mg 0.09mg 0%
Monounsaturated fat 0.087g 0.015g 0%
Tryptophan 0.127mg 0.015mg 0%
Threonine 0.281mg 0.049mg 0%
Isoleucine 0.357mg 0.085mg 0%
Leucine 0.71mg 0.088mg 0%
Lysine 0.228mg 0.089mg 0%
Methionine 0.183mg 0.009mg 0%
Phenylalanine 0.52mg 0.044mg 0%
Valine 0.415mg 0.066mg 0%
Histidine 0.23mg 0.026mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
3
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 +588.7%
Contains more FatsFats +390%
Contains more CarbsCarbs +3400.5%
Contains more WaterWater +699.7%
Contains more OtherOther +73.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 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 +480%
Contains more Poly. FatPolyunsaturated fat +330.2%
Contains less Sat. FatSaturated fat -82.6%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.