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Chinese cabbage vs. Cauliflower — In-Depth Nutrition Comparison

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Differences between Chinese cabbage and Cauliflower

  • Chinese cabbage has more Vitamin K, Vitamin A RAE, and Calcium, while Cauliflower has more Vitamin B5, and Choline.
  • Chinese cabbage's daily need coverage for Vitamin K is 25% higher.

The food types used in this comparison are Cabbage, chinese (pak-choi), raw and Cauliflower, raw.

Infographic

Chinese cabbage vs Cauliflower 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.
Contains more Calcium +377.3%
Contains more Iron +90.5%
Contains more Magnesium +26.7%
Contains more Phosphorus +18.9%
Contains more Potassium +18.7%
Contains less Sodium -53.8%
Contains more Zinc +42.1%
Contains more Copper +85.7%
Contains more Selenium +20%
Equal in Manganese - 0.155
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Calcium +377.3%
Contains more Iron +90.5%
Contains more Magnesium +26.7%
Contains more Phosphorus +18.9%
Contains more Potassium +18.7%
Contains less Sodium -53.8%
Contains more Zinc +42.1%
Contains more Copper +85.7%
Contains more Selenium +20%
Equal in Manganese - 0.155

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin E +12.5%
Contains more Vitamin B2 +16.7%
Contains more Folate +15.8%
Contains more Vitamin K +193.5%
Contains more Vitamin B1 +25%
Contains more Vitamin B5 +658%
Equal in Vitamin C - 48.2
Equal in Vitamin B3 - 0.507
Equal in Vitamin B6 - 0.184
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 269% 2% 0% 150% 10% 17% 10% 6% 45% 50% 0% 114%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Contains more Vitamin A +∞%
Contains more Vitamin E +12.5%
Contains more Vitamin B2 +16.7%
Contains more Folate +15.8%
Contains more Vitamin K +193.5%
Contains more Vitamin B1 +25%
Contains more Vitamin B5 +658%
Equal in Vitamin C - 48.2
Equal in Vitamin B3 - 0.507
Equal in Vitamin B6 - 0.184

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +28%
Contains more Fats +40%
Contains more Carbs +128%
Equal in Water - 92.07
Equal in Other - 0.76
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more Protein +28%
Contains more Fats +40%
Contains more Carbs +128%
Equal in Water - 92.07
Equal in Other - 0.76

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -79.2%
Contains more Polyunsaturated fat +209.7%
Contains more Monounsaturated Fat +126.7%
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains less Saturated Fat -79.2%
Contains more Polyunsaturated fat +209.7%
Contains more Monounsaturated Fat +126.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chinese cabbage Cauliflower
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chinese cabbage Cauliflower Opinion
Net carbs 1.18g 2.97g Cauliflower
Protein 1.5g 1.92g Cauliflower
Fats 0.2g 0.28g Cauliflower
Carbs 2.18g 4.97g Cauliflower
Calories 13kcal 25kcal Cauliflower
Fructose 0.97g Cauliflower
Sugar 1.18g 1.91g Chinese cabbage
Fiber 1g 2g Cauliflower
Calcium 105mg 22mg Chinese cabbage
Iron 0.8mg 0.42mg Chinese cabbage
Magnesium 19mg 15mg Chinese cabbage
Phosphorus 37mg 44mg Cauliflower
Potassium 252mg 299mg Cauliflower
Sodium 65mg 30mg Cauliflower
Zinc 0.19mg 0.27mg Cauliflower
Copper 0.021mg 0.039mg Cauliflower
Manganese 0.159mg 0.155mg Chinese cabbage
Selenium 0.5µg 0.6µg Cauliflower
Vitamin A 4468IU 0IU Chinese cabbage
Vitamin A RAE 223µg 0µg Chinese cabbage
Vitamin E 0.09mg 0.08mg Chinese cabbage
Vitamin C 45mg 48.2mg Cauliflower
Vitamin B1 0.04mg 0.05mg Cauliflower
Vitamin B2 0.07mg 0.06mg Chinese cabbage
Vitamin B3 0.5mg 0.507mg Cauliflower
Vitamin B5 0.088mg 0.667mg Cauliflower
Vitamin B6 0.194mg 0.184mg Chinese cabbage
Folate 66µg 57µg Chinese cabbage
Vitamin K 45.5µg 15.5µg Chinese cabbage
Tryptophan 0.015mg 0.02mg Cauliflower
Threonine 0.049mg 0.076mg Cauliflower
Isoleucine 0.085mg 0.071mg Chinese cabbage
Leucine 0.088mg 0.106mg Cauliflower
Lysine 0.089mg 0.217mg Cauliflower
Methionine 0.009mg 0.02mg Cauliflower
Phenylalanine 0.044mg 0.065mg Cauliflower
Valine 0.066mg 0.125mg Cauliflower
Histidine 0.026mg 0.056mg Cauliflower
Saturated Fat 0.027g 0.13g Chinese cabbage
Monounsaturated Fat 0.015g 0.034g Cauliflower
Polyunsaturated fat 0.096g 0.031g Chinese cabbage
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese cabbage Cauliflower
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
56%
Chinese cabbage
30%
Cauliflower
Minerals Daily Need Coverage Score
16%
Chinese cabbage
13%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 0.73g)
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.103g)
Which food is lower in glycemic index?
Chinese cabbage
Chinese cabbage is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 35mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.