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  6. White bread vs. Chinese cabbage

White bread vs. Chinese cabbage — In-Depth Nutrition Comparison

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A recap on differences between white bread and Chinese cabbage

  • White bread is higher in vitamin B1, selenium, iron, vitamin B3, manganese, and vitamin B2, yet Chinese cabbage is higher in vitamin A, vitamin C, and vitamin K.
  • Chinese cabbage covers your daily vitamin A needs 89% more than white bread.
  • White bread contains 44 times more selenium than Chinese cabbage. While white bread contains 22µg of selenium, Chinese cabbage contains only 0.5µg.
  • The amount of sodium in Chinese cabbage is lower.
  • The glycemic index of Chinese cabbage is lower.

Food varieties used in this article are Bread, white, commercially prepared (includes soft bread crumbs) and Cabbage, chinese (pak-choi), raw.

Infographic

White bread 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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 +21.1%
Contains more CalciumCalcium +37.1%
Contains more IronIron +351.3%
Contains more CopperCopper +381%
Contains more ZincZinc +289.5%
Contains more PhosphorusPhosphorus +164.9%
Contains more ManganeseManganese +237.1%
Contains more SeleniumSelenium +4300%
Contains more PotassiumPotassium +100%
Contains less SodiumSodium -86.7%

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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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 +144.4%
Contains more Vitamin B1Vitamin B1 +1232.5%
Contains more Vitamin B2Vitamin B2 +247.1%
Contains more Vitamin B3Vitamin B3 +856%
Contains more Vitamin B5Vitamin B5 +509.1%
Contains more FolateFolate +68.2%
Contains more CholineCholine +128.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +123%
Contains more Vitamin KVitamin K +22650%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient White bread Chinese cabbage DV% diff.
Vitamin C 0mg 45mg 50%
Vitamin B1 0.533mg 0.04mg 41%
Selenium 22µg 0.5µg 39%
Vitamin K 0.2µg 45.5µg 38%
Iron 3.61mg 0.8mg 35%
Vitamin B3 4.78mg 0.5mg 27%
Vitamin A 0µg 223µg 25%
Sodium 490mg 65mg 18%
Carbs 49.42g 2.18g 16%
Manganese 0.536mg 0.159mg 16%
Starch 37.17g 15%
Protein 8.85g 1.5g 15%
Vitamin B2 0.243mg 0.07mg 13%
Calories 266kcal 13kcal 13%
Folate 111µg 66µg 11%
Polyunsaturated fat 1.602g 0.096g 10%
Copper 0.101mg 0.021mg 9%
Phosphorus 98mg 37mg 9%
Vitamin B5 0.536mg 0.088mg 9%
Vitamin B6 0.087mg 0.194mg 8%
Fiber 2.7g 1g 7%
Zinc 0.74mg 0.19mg 5%
Fats 3.33g 0.2g 5%
Potassium 126mg 252mg 4%
Calcium 144mg 105mg 4%
Fructose 2.43g 3%
Saturated fat 0.698g 0.027g 3%
Vitamin E 0.22mg 0.09mg 1%
Choline 14.6mg 6.4mg 1%
Magnesium 23mg 19mg 1%
Monounsaturated fat 0.599g 0.015g 1%
Net carbs 46.72g 1.18g N/A
Sugar 5.67g 1.18g N/A
Trans fat 0.027g 0g N/A
Tryptophan 0.015mg 0%
Threonine 0.049mg 0%
Isoleucine 0.085mg 0%
Leucine 0.088mg 0%
Lysine 0.089mg 0%
Methionine 0.009mg 0%
Phenylalanine 0.044mg 0%
Valine 0.066mg 0%
Histidine 0.026mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 +490%
Contains more FatsFats +1565%
Contains more CarbsCarbs +2167%
Contains more OtherOther +147.5%
Contains more WaterWater +161.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 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 +3893.3%
Contains more Poly. FatPolyunsaturated fat +1568.8%
Contains less Sat. FatSaturated fat -96.1%

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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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.