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  6. Wild rice raw vs. Chinese cabbage

Wild rice raw vs. Chinese cabbage — In-Depth Nutrition Comparison

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The main differences between wild rice raw and Chinese cabbage

  • Wild rice raw is richer in phosphorus, copper, zinc, manganese, vitamin B3, magnesium, and fiber, yet Chinese cabbage is richer in vitamin A, vitamin C, and vitamin K.
  • Daily need coverage for vitamin A for Chinese cabbage is 89% higher.
  • Wild rice raw contains 31 times more zinc than Chinese cabbage. Wild rice raw contains 5.96mg of zinc, while Chinese cabbage contains 0.19mg.
  • Chinese cabbage has a lower glycemic index than wild rice raw.

Food types used in this article are Wild rice, raw and Cabbage, chinese (pak-choi), raw.

Infographic

Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
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 +831.6%
Contains more PotassiumPotassium +69.4%
Contains more IronIron +145%
Contains more CopperCopper +2395.2%
Contains more ZincZinc +3036.8%
Contains more PhosphorusPhosphorus +1070.3%
Contains less SodiumSodium -89.2%
Contains more ManganeseManganese +735.8%
Contains more SeleniumSelenium +460%
Contains more CalciumCalcium +400%

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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 +811.1%
Contains more Vitamin B1Vitamin B1 +187.5%
Contains more Vitamin B2Vitamin B2 +274.3%
Contains more Vitamin B3Vitamin B3 +1246.6%
Contains more Vitamin B5Vitamin B5 +1120.5%
Contains more Vitamin B6Vitamin B6 +101.5%
Contains more FolateFolate +43.9%
Contains more CholineCholine +446.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +22200%
Contains more Vitamin KVitamin K +2294.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Chinese cabbage DV% diff.
Phosphorus 433mg 37mg 57%
Copper 0.524mg 0.021mg 56%
Zinc 5.96mg 0.19mg 52%
Manganese 1.329mg 0.159mg 51%
Vitamin C 0mg 45mg 50%
Vitamin B3 6.733mg 0.5mg 39%
Magnesium 177mg 19mg 38%
Vitamin K 1.9µg 45.5µg 36%
Protein 14.73g 1.5g 26%
Vitamin A 1µg 223µg 25%
Carbs 74.9g 2.18g 24%
Fiber 6.2g 1g 21%
Vitamin B5 1.074mg 0.088mg 20%
Calories 357kcal 13kcal 17%
Vitamin B6 0.391mg 0.194mg 15%
Vitamin B2 0.262mg 0.07mg 15%
Iron 1.96mg 0.8mg 15%
Calcium 21mg 105mg 8%
Folate 95µg 66µg 7%
Vitamin B1 0.115mg 0.04mg 6%
Vitamin E 0.82mg 0.09mg 5%
Potassium 427mg 252mg 5%
Choline 35mg 6.4mg 5%
Selenium 2.8µg 0.5µg 4%
Polyunsaturated fat 0.676g 0.096g 4%
Sodium 7mg 65mg 3%
Fats 1.08g 0.2g 1%
Saturated fat 0.156g 0.027g 1%
Net carbs 68.7g 1.18g N/A
Sugar 2.5g 1.18g N/A
Monounsaturated fat 0.159g 0.015g 0%
Tryptophan 0.179mg 0.015mg 0%
Threonine 0.469mg 0.049mg 0%
Isoleucine 0.618mg 0.085mg 0%
Leucine 1.018mg 0.088mg 0%
Lysine 0.629mg 0.089mg 0%
Methionine 0.438mg 0.009mg 0%
Phenylalanine 0.721mg 0.044mg 0%
Valine 0.858mg 0.066mg 0%
Histidine 0.384mg 0.026mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 +882%
Contains more FatsFats +440%
Contains more CarbsCarbs +3335.8%
Contains more OtherOther +91.3%
Contains more WaterWater +1128.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 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 +960%
Contains more Poly. FatPolyunsaturated fat +604.2%
Contains less Sat. FatSaturated fat -82.7%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.