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  6. Chinese cabbage vs. Chard raw

Chinese cabbage vs. Chard raw — In-Depth Nutrition Comparison

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Summary of differences between Chinese cabbage and Chard raw

  • Chinese cabbage has more Vitamin C, Folate, and Vitamin B6, however, Chard raw is higher in Vitamin K, Copper, Magnesium, Iron, Vitamin E , Vitamin A RAE, and Manganese.
  • Chard raw covers your daily need of Vitamin K 654% more than Chinese cabbage.
  • Chinese cabbage has 5 times more Folate than Chard raw. While Chinese cabbage has 66µg of Folate, Chard raw has only 14µg.

These are the specific foods used in this comparison Cabbage, chinese (pak-choi), raw and Chard, swiss, raw.

Infographic

Chinese cabbage vs Chard raw 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.
Chinese cabbage
Chinese cabbage
2
:
8
Chard raw
Chard raw
Contains more Calcium +105.9%
Contains less Sodium -69.5%
Contains more Iron +125%
Contains more Magnesium +326.3%
Contains more Phosphorus +24.3%
Contains more Potassium +50.4%
Contains more Zinc +89.5%
Contains more Copper +752.4%
Contains more Manganese +130.2%
Contains more Selenium +80%
Chinese cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Contains more Calcium +105.9%
Contains less Sodium -69.5%
Contains more Iron +125%
Contains more Magnesium +326.3%
Contains more Phosphorus +24.3%
Contains more Potassium +50.4%
Contains more Zinc +89.5%
Contains more Copper +752.4%
Contains more Manganese +130.2%
Contains more Selenium +80%

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.
Chinese cabbage
Chinese cabbage
4
:
5
Chard raw
Chard raw
Contains more Vitamin C +50%
Contains more Vitamin B3 +25%
Contains more Vitamin B6 +96%
Contains more Folate +371.4%
Contains more Vitamin A +36.9%
Contains more Vitamin E +2000%
Contains more Vitamin B2 +28.6%
Contains more Vitamin B5 +95.5%
Contains more Vitamin K +1724.2%
Equal in Vitamin B1 - 0.04
Chinese cabbage
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%
Chard raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Contains more Vitamin C +50%
Contains more Vitamin B3 +25%
Contains more Vitamin B6 +96%
Contains more Folate +371.4%
Contains more Vitamin A +36.9%
Contains more Vitamin E +2000%
Contains more Vitamin B2 +28.6%
Contains more Vitamin B5 +95.5%
Contains more Vitamin K +1724.2%
Equal in Vitamin B1 - 0.04

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chinese cabbage
Chinese cabbage
1
:
3
Chard raw
Chard raw
Contains more Protein +20%
Contains more Carbs +71.6%
Contains more Other +100%
Equal in Fats - 0.2
Equal in Water - 92.66
Chinese cabbage
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Chard raw
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more Protein +20%
Contains more Carbs +71.6%
Contains more Other +100%
Equal in Fats - 0.2
Equal in Water - 92.66

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chinese cabbage
Chinese cabbage
2
:
1
Chard raw
Chard raw
Contains more Polyunsaturated fat +37.1%
Contains more Monounsaturated Fat +166.7%
Chinese cabbage
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Contains more Polyunsaturated fat +37.1%
Contains more Monounsaturated Fat +166.7%

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 Chard raw
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chinese cabbage Chard raw Opinion
Net carbs 1.18g 2.14g Chard raw
Protein 1.5g 1.8g Chard raw
Fats 0.2g 0.2g
Carbs 2.18g 3.74g Chard raw
Calories 13kcal 19kcal Chard raw
Sugar 1.18g 1.1g Chard raw
Fiber 1g 1.6g Chard raw
Calcium 105mg 51mg Chinese cabbage
Iron 0.8mg 1.8mg Chard raw
Magnesium 19mg 81mg Chard raw
Phosphorus 37mg 46mg Chard raw
Potassium 252mg 379mg Chard raw
Sodium 65mg 213mg Chinese cabbage
Zinc 0.19mg 0.36mg Chard raw
Copper 0.021mg 0.179mg Chard raw
Manganese 0.159mg 0.366mg Chard raw
Selenium 0.5µg 0.9µg Chard raw
Vitamin A 4468IU 6116IU Chard raw
Vitamin A RAE 223µg 306µg Chard raw
Vitamin E 0.09mg 1.89mg Chard raw
Vitamin C 45mg 30mg Chinese cabbage
Vitamin B1 0.04mg 0.04mg
Vitamin B2 0.07mg 0.09mg Chard raw
Vitamin B3 0.5mg 0.4mg Chinese cabbage
Vitamin B5 0.088mg 0.172mg Chard raw
Vitamin B6 0.194mg 0.099mg Chinese cabbage
Folate 66µg 14µg Chinese cabbage
Vitamin K 45.5µg 830µg Chard raw
Tryptophan 0.015mg 0.017mg Chard raw
Threonine 0.049mg 0.083mg Chard raw
Isoleucine 0.085mg 0.147mg Chard raw
Leucine 0.088mg 0.13mg Chard raw
Lysine 0.089mg 0.099mg Chard raw
Methionine 0.009mg 0.019mg Chard raw
Phenylalanine 0.044mg 0.11mg Chard raw
Valine 0.066mg 0.11mg Chard raw
Histidine 0.026mg 0.036mg Chard raw
Saturated Fat 0.027g 0.03g Chinese cabbage
Monounsaturated Fat 0.015g 0.04g Chard raw
Polyunsaturated fat 0.096g 0.07g Chinese cabbage

Which food is preferable for your diet?

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

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
222%
Chard raw
Minerals Daily Need Coverage Score
16%
Chinese cabbage
34%
Chard raw

Comparison summary

Which food contains less Sodium?
Chinese cabbage
Chinese cabbage contains less Sodium (difference - 148mg)
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.003g)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 0.08g)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)
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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.