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  6. Chinese cabbage vs. Endive

Chinese cabbage vs. Endive — In-Depth Nutrition Comparison

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How are Chinese cabbage and Endive different?

  • Chinese cabbage is higher in Vitamin C, Vitamin B6, and Vitamin A RAE, however, Endive is richer in Vitamin K, Folate, Vitamin B5, Manganese, Copper, Fiber, and Zinc.
  • Daily need coverage for Vitamin K from Endive is 155% higher.
  • Chinese cabbage contains 10 times more Vitamin B6 than Endive. While Chinese cabbage contains 0.194mg of Vitamin B6, Endive contains only 0.02mg.

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

Infographic

Chinese cabbage vs Endive 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
4
:
6
Endive
Endive
Contains more Calcium +101.9%
Contains more Magnesium +26.7%
Contains more Phosphorus +32.1%
Contains more Selenium +150%
Contains more Potassium +24.6%
Contains less Sodium -66.2%
Contains more Zinc +315.8%
Contains more Copper +371.4%
Contains more Manganese +164.2%
Equal in Iron - 0.83
Chinese cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Endive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 32% 11% 12% 28% 3% 22% 33% 55% 2%
Contains more Calcium +101.9%
Contains more Magnesium +26.7%
Contains more Phosphorus +32.1%
Contains more Selenium +150%
Contains more Potassium +24.6%
Contains less Sodium -66.2%
Contains more Zinc +315.8%
Contains more Copper +371.4%
Contains more Manganese +164.2%
Equal in Iron - 0.83

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
:
6
Endive
Endive
Contains more Vitamin A +106.2%
Contains more Vitamin C +592.3%
Contains more Vitamin B3 +25%
Contains more Vitamin B6 +870%
Contains more Vitamin E +388.9%
Contains more Vitamin B1 +100%
Contains more Vitamin B5 +922.7%
Contains more Folate +115.2%
Contains more Vitamin K +407.7%
Equal in Vitamin B2 - 0.075
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%
Endive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 131% 9% 0% 22% 20% 18% 8% 54% 5% 107% 0% 578%
Contains more Vitamin A +106.2%
Contains more Vitamin C +592.3%
Contains more Vitamin B3 +25%
Contains more Vitamin B6 +870%
Contains more Vitamin E +388.9%
Contains more Vitamin B1 +100%
Contains more Vitamin B5 +922.7%
Contains more Folate +115.2%
Contains more Vitamin K +407.7%
Equal in Vitamin B2 - 0.075

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chinese cabbage
Chinese cabbage
2
:
2
Endive
Endive
Contains more Protein +20%
Contains more Carbs +53.7%
Contains more Other +76.3%
Equal in Fats - 0.2
Equal in Water - 93.79
Chinese cabbage
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Endive
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Contains more Protein +20%
Contains more Carbs +53.7%
Contains more Other +76.3%
Equal in Fats - 0.2
Equal in Water - 93.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chinese cabbage
Chinese cabbage
3
:
0
Endive
Endive
Contains less Saturated Fat -43.8%
Contains more Monounsaturated Fat +275%
Contains more Polyunsaturated fat +10.3%
Equal in Polyunsaturated fat - 0.087
Chinese cabbage
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
Endive
35% 3% 63%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.087 g
Contains less Saturated Fat -43.8%
Contains more Monounsaturated Fat +275%
Contains more Polyunsaturated fat +10.3%
Equal in Polyunsaturated fat - 0.087

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 Endive
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index 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 Endive Opinion
Net carbs 1.18g 0.25g Chinese cabbage
Protein 1.5g 1.25g Chinese cabbage
Fats 0.2g 0.2g
Carbs 2.18g 3.35g Endive
Calories 13kcal 17kcal Endive
Sugar 1.18g 0.25g Endive
Fiber 1g 3.1g Endive
Calcium 105mg 52mg Chinese cabbage
Iron 0.8mg 0.83mg Endive
Magnesium 19mg 15mg Chinese cabbage
Phosphorus 37mg 28mg Chinese cabbage
Potassium 252mg 314mg Endive
Sodium 65mg 22mg Endive
Zinc 0.19mg 0.79mg Endive
Copper 0.021mg 0.099mg Endive
Manganese 0.159mg 0.42mg Endive
Selenium 0.5µg 0.2µg Chinese cabbage
Vitamin A 4468IU 2167IU Chinese cabbage
Vitamin A RAE 223µg 108µg Chinese cabbage
Vitamin E 0.09mg 0.44mg Endive
Vitamin C 45mg 6.5mg Chinese cabbage
Vitamin B1 0.04mg 0.08mg Endive
Vitamin B2 0.07mg 0.075mg Endive
Vitamin B3 0.5mg 0.4mg Chinese cabbage
Vitamin B5 0.088mg 0.9mg Endive
Vitamin B6 0.194mg 0.02mg Chinese cabbage
Folate 66µg 142µg Endive
Vitamin K 45.5µg 231µg Endive
Tryptophan 0.015mg 0.005mg Chinese cabbage
Threonine 0.049mg 0.05mg Endive
Isoleucine 0.085mg 0.072mg Chinese cabbage
Leucine 0.088mg 0.098mg Endive
Lysine 0.089mg 0.063mg Chinese cabbage
Methionine 0.009mg 0.014mg Endive
Phenylalanine 0.044mg 0.053mg Endive
Valine 0.066mg 0.063mg Chinese cabbage
Histidine 0.026mg 0.023mg Chinese cabbage
Saturated Fat 0.027g 0.048g Chinese cabbage
Monounsaturated Fat 0.015g 0.004g Chinese cabbage
Polyunsaturated fat 0.096g 0.087g Chinese cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese cabbage Endive
Low Fats diet Equal
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
79%
Endive
Minerals Daily Need Coverage Score
16%
Chinese cabbage
21%
Endive

Comparison summary

Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 0.93g)
Which food contains less Sodium?
Endive
Endive contains less Sodium (difference - 43mg)
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.021g)
Which food is lower in glycemic index?
Chinese cabbage
Chinese cabbage is lower in glycemic index (difference - 13)
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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.