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Chinese cabbage vs. Sweet potato — In-Depth Nutrition Comparison

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The main differences between Chinese cabbage and Sweet potato

  • Chinese cabbage is richer in Vitamin K, Vitamin C, Folate, and Calcium, yet Sweet potato is richer in Vitamin A RAE, Vitamin B5, Copper, Manganese, Fiber, and Vitamin B6.
  • Daily need coverage for Vitamin A RAE from Sweet potato is 82% higher.
  • Chinese cabbage contains 20 times more Vitamin K than Sweet potato. Chinese cabbage contains 45.5µg of Vitamin K, while Sweet potato contains 2.3µg.

Food types used in this article are Cabbage, chinese (pak-choi), raw and Sweet potato, cooked, baked in skin, flesh, without salt.

Infographic

Chinese cabbage vs Sweet potato 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 +176.3%
Contains more Iron +15.9%
Contains more Selenium +150%
Contains more Magnesium +42.1%
Contains more Phosphorus +45.9%
Contains more Potassium +88.5%
Contains less Sodium -44.6%
Contains more Zinc +68.4%
Contains more Copper +666.7%
Contains more Manganese +212.6%
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 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
Contains more Calcium +176.3%
Contains more Iron +15.9%
Contains more Selenium +150%
Contains more Magnesium +42.1%
Contains more Phosphorus +45.9%
Contains more Potassium +88.5%
Contains less Sodium -44.6%
Contains more Zinc +68.4%
Contains more Copper +666.7%
Contains more Manganese +212.6%

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 C +129.6%
Contains more Folate +1000%
Contains more Vitamin K +1878.3%
Contains more Vitamin A +330.1%
Contains more Vitamin E +688.9%
Contains more Vitamin B1 +167.5%
Contains more Vitamin B2 +51.4%
Contains more Vitamin B3 +197.4%
Contains more Vitamin B5 +904.5%
Contains more Vitamin B6 +47.4%
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 1154% 15% 0% 66% 27% 25% 28% 54% 66% 5% 0% 6%
Contains more Vitamin C +129.6%
Contains more Folate +1000%
Contains more Vitamin K +1878.3%
Contains more Vitamin A +330.1%
Contains more Vitamin E +688.9%
Contains more Vitamin B1 +167.5%
Contains more Vitamin B2 +51.4%
Contains more Vitamin B3 +197.4%
Contains more Vitamin B5 +904.5%
Contains more Vitamin B6 +47.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +33.3%
Contains more Water +25.8%
Contains more Protein +34%
Contains more Carbs +850%
Contains more Other +68.8%
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
Contains more Fats +33.3%
Contains more Water +25.8%
Contains more Protein +34%
Contains more Carbs +850%
Contains more Other +68.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -48.1%
Contains more Monounsaturated Fat +650%
Equal in Polyunsaturated fat - 0.092
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
36% 63%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.092 g
Contains less Saturated Fat -48.1%
Contains more Monounsaturated Fat +650%
Equal in Polyunsaturated fat - 0.092

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 Sweet potato
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Chinese cabbage Sweet potato Opinion
Net carbs 1.18g 17.41g Sweet potato
Protein 1.5g 2.01g Sweet potato
Fats 0.2g 0.15g Chinese cabbage
Carbs 2.18g 20.71g Sweet potato
Calories 13kcal 90kcal Sweet potato
Starch 7.05g Sweet potato
Fructose 0.5g Sweet potato
Sugar 1.18g 6.48g Chinese cabbage
Fiber 1g 3.3g Sweet potato
Calcium 105mg 38mg Chinese cabbage
Iron 0.8mg 0.69mg Chinese cabbage
Magnesium 19mg 27mg Sweet potato
Phosphorus 37mg 54mg Sweet potato
Potassium 252mg 475mg Sweet potato
Sodium 65mg 36mg Sweet potato
Zinc 0.19mg 0.32mg Sweet potato
Copper 0.021mg 0.161mg Sweet potato
Manganese 0.159mg 0.497mg Sweet potato
Selenium 0.5µg 0.2µg Chinese cabbage
Vitamin A 4468IU 19218IU Sweet potato
Vitamin A RAE 223µg 961µg Sweet potato
Vitamin E 0.09mg 0.71mg Sweet potato
Vitamin C 45mg 19.6mg Chinese cabbage
Vitamin B1 0.04mg 0.107mg Sweet potato
Vitamin B2 0.07mg 0.106mg Sweet potato
Vitamin B3 0.5mg 1.487mg Sweet potato
Vitamin B5 0.088mg 0.884mg Sweet potato
Vitamin B6 0.194mg 0.286mg Sweet potato
Folate 66µg 6µg Chinese cabbage
Vitamin K 45.5µg 2.3µg Chinese cabbage
Tryptophan 0.015mg 0.04mg Sweet potato
Threonine 0.049mg 0.107mg Sweet potato
Isoleucine 0.085mg 0.07mg Chinese cabbage
Leucine 0.088mg 0.118mg Sweet potato
Lysine 0.089mg 0.084mg Chinese cabbage
Methionine 0.009mg 0.037mg Sweet potato
Phenylalanine 0.044mg 0.114mg Sweet potato
Valine 0.066mg 0.11mg Sweet potato
Histidine 0.026mg 0.039mg Sweet potato
Saturated Fat 0.027g 0.052g Chinese cabbage
Monounsaturated Fat 0.015g 0.002g Chinese cabbage
Polyunsaturated fat 0.096g 0.092g Chinese cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese cabbage Sweet potato
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
120%
Sweet potato
Minerals Daily Need Coverage Score
16%
Chinese cabbage
25%
Sweet potato

Comparison summary

Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 29mg)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.2)
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 5.3g)
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.025g)
Which food is lower in glycemic index?
Chinese cabbage
Chinese cabbage is lower in glycemic index (difference - 38)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.