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  6. Yogurt vs. Chinese cabbage

Yogurt vs. Chinese cabbage — In-Depth Nutrition Comparison

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Important differences between yogurt and Chinese cabbage

  • Yogurt has more vitamin B12, selenium, vitamin B2, and phosphorus; however, Chinese cabbage has more vitamin A, vitamin C, vitamin K, folate, vitamin B6, and iron.
  • Chinese cabbage's daily need coverage for vitamin A is 89% more.
  • Chinese cabbage has a higher glycemic index than yogurt.

The food varieties used in the comparison are Yogurt, Greek, plain, nonfat and Cabbage, chinese (pak-choi), raw.

Infographic

Yogurt 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.
Yogurt
Yogurt
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
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 ZincZinc +173.7%
Contains more PhosphorusPhosphorus +264.9%
Contains less SodiumSodium -44.6%
Contains more SeleniumSelenium +1840%
Contains more MagnesiumMagnesium +72.7%
Contains more PotassiumPotassium +78.7%
Contains more IronIron +1042.9%
Contains more CopperCopper +23.5%
Contains more ManganeseManganese +1666.7%
~equal in Calcium ~105mg

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.
Yogurt
Yogurt
4
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% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
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 B2Vitamin B2 +297.1%
Contains more Vitamin B5Vitamin B5 +276.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +135.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +22200%
Contains more Vitamin EVitamin E +800%
Contains more Vitamin B1Vitamin B1 +73.9%
Contains more Vitamin B3Vitamin B3 +140.4%
Contains more Vitamin B6Vitamin B6 +207.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +842.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Yogurt Chinese cabbage DV% diff.
Vitamin C 0mg 45mg 50%
Vitamin K 0µg 45.5µg 38%
Vitamin B12 0.75µg 0µg 31%
Vitamin A 1µg 223µg 25%
Selenium 9.7µg 0.5µg 17%
Protein 10.19g 1.5g 17%
Vitamin B2 0.278mg 0.07mg 16%
Folate 7µg 66µg 15%
Phosphorus 135mg 37mg 14%
Vitamin B6 0.063mg 0.194mg 10%
Iron 0.07mg 0.8mg 9%
Manganese 0.009mg 0.159mg 7%
Vitamin B5 0.331mg 0.088mg 5%
Fiber 0g 1g 4%
Zinc 0.52mg 0.19mg 3%
Potassium 141mg 252mg 3%
Vitamin B3 0.208mg 0.5mg 2%
Choline 15.1mg 6.4mg 2%
Calories 59kcal 13kcal 2%
Magnesium 11mg 19mg 2%
Cholesterol 5mg 0mg 2%
Vitamin E 0.01mg 0.09mg 1%
Polyunsaturated fat 0.012g 0.096g 1%
Vitamin B1 0.023mg 0.04mg 1%
Calcium 110mg 105mg 1%
Sodium 36mg 65mg 1%
Fats 0.39g 0.2g 0%
Carbs 3.6g 2.18g 0%
Net carbs 3.6g 1.18g N/A
Sugar 3.24g 1.18g N/A
Copper 0.017mg 0.021mg 0%
Trans fat 0.006g 0g N/A
Saturated fat 0.117g 0.027g 0%
Monounsaturated fat 0.053g 0.015g 0%
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 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
Yogurt
3
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 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 +579.3%
Contains more FatsFats +95%
Contains more CarbsCarbs +65.1%
Contains more WaterWater +12%
Contains more OtherOther +11.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 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 +253.3%
Contains less Sat. FatSaturated fat -76.9%
Contains more Poly. FatPolyunsaturated fat +700%

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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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.