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  6. Chinese cabbage vs. Garden cress

Chinese cabbage vs. Garden cress — In-Depth Nutrition Comparison

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How are Chinese cabbage and garden cress different?

  • Garden cress has more vitamin K, vitamin C, manganese, copper, vitamin B2, vitamin A, potassium, iron, and phosphorus than Chinese cabbage.
  • Daily need coverage for vitamin K for garden cress is 414% higher.

Cabbage, chinese (pak-choi), raw and Cress, garden, raw are the varieties used in this article.

Infographic

Chinese cabbage vs Garden cress infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more CalciumCalcium +29.6%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +140.5%
Contains more IronIron +62.5%
Contains more CopperCopper +709.5%
Contains more ZincZinc +21.1%
Contains more PhosphorusPhosphorus +105.4%
Contains less SodiumSodium -78.5%
Contains more ManganeseManganese +247.8%
Contains more SeleniumSelenium +80%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 150% 0% 74% 1.8% 10% 16% 9.4% 5.3% 45% 0% 114% 50%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 230% 0% 115% 14% 20% 60% 19% 15% 57% 0% 1355% 60%
Contains more Vitamin CVitamin C +53.3%
Contains more Vitamin AVitamin A +55.2%
Contains more Vitamin EVitamin E +677.8%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +271.4%
Contains more Vitamin B3Vitamin B3 +100%
Contains more Vitamin B5Vitamin B5 +175%
Contains more Vitamin B6Vitamin B6 +27.3%
Contains more Vitamin KVitamin K +1091%
Contains more FolateFolate +21.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Garden cress DV% diff.
Vitamin K 45.5µg 541.9µg 414%
Vitamin C 45mg 69mg 27%
Copper 0.021mg 0.17mg 17%
Manganese 0.159mg 0.553mg 17%
Vitamin B2 0.07mg 0.26mg 15%
Vitamin A 223µg 346µg 14%
Potassium 252mg 606mg 10%
Iron 0.8mg 1.3mg 6%
Phosphorus 37mg 76mg 6%
Magnesium 19mg 38mg 5%
Vitamin E 0.09mg 0.7mg 4%
Vitamin B6 0.194mg 0.247mg 4%
Folate 66µg 80µg 4%
Vitamin B1 0.04mg 0.08mg 3%
Vitamin B3 0.5mg 1mg 3%
Vitamin B5 0.088mg 0.242mg 3%
Protein 1.5g 2.6g 2%
Calcium 105mg 81mg 2%
Sodium 65mg 14mg 2%
Choline 6.4mg 19.5mg 2%
Calories 13kcal 32kcal 1%
Fats 0.2g 0.7g 1%
Carbs 2.18g 5.5g 1%
Selenium 0.5µg 0.9µg 1%
Monounsaturated fat 0.015g 0.239g 1%
Polyunsaturated fat 0.096g 0.228g 1%
Protein per 100 calories 12g 8.1g N/A
Calories per 10 g protein 87kcal 123kcal N/A
Weight per 100 calories 769g 313g N/A
Net carbs 1.18g 4.4g N/A
Sugar 1.18g 4.4g N/A
Fiber 1g 1.1g 0%
Zinc 0.19mg 0.23mg 0%
Saturated fat 0.027g 0.023g 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more ProteinProtein +73.3%
Contains more FatsFats +250%
Contains more CarbsCarbs +152.3%
~equal in Water ~89.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains less Sat. FatSaturated fat -14.8%
Contains more Mono. FatMonounsaturated fat +1493.3%
Contains more Poly. FatPolyunsaturated fat +137.5%

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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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/nutrients
  2. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.