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  6. Spinach raw vs. Chinese cabbage

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

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Summary of differences between Spinach raw and Chinese cabbage

  • Spinach raw has more Vitamin K, Manganese, Folate, Vitamin A RAE, Iron, Magnesium, Vitamin E , Copper, and Vitamin B2, however, Chinese cabbage is higher in Vitamin C.
  • Spinach raw covers your daily need of Vitamin K 365% more than Chinese cabbage.
  • Spinach raw has 23 times more Vitamin E than Chinese cabbage. While Spinach raw has 2.03mg of Vitamin E , Chinese cabbage has only 0.09mg.

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

Infographic

Spinach raw vs Chinese cabbage 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.
Spinach raw
Spinach raw
8
:
2
Chinese cabbage
Chinese cabbage
Contains more Iron +238.8%
Contains more Magnesium +315.8%
Contains more Phosphorus +32.4%
Contains more Potassium +121.4%
Contains more Zinc +178.9%
Contains more Copper +519%
Contains more Manganese +464.2%
Contains more Selenium +100%
Contains less Sodium -17.7%
Equal in Calcium - 105
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Chinese cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Contains more Iron +238.8%
Contains more Magnesium +315.8%
Contains more Phosphorus +32.4%
Contains more Potassium +121.4%
Contains more Zinc +178.9%
Contains more Copper +519%
Contains more Manganese +464.2%
Contains more Selenium +100%
Contains less Sodium -17.7%
Equal in Calcium - 105

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.
Spinach raw
Spinach raw
8
:
2
Chinese cabbage
Chinese cabbage
Contains more Vitamin A +109.9%
Contains more Vitamin E +2155.6%
Contains more Vitamin B1 +95%
Contains more Vitamin B2 +170%
Contains more Vitamin B3 +44.8%
Contains more Folate +193.9%
Contains more Vitamin K +961.3%
Contains more Vitamin C +60.1%
Contains more Vitamin B5 +35.4%
Equal in Vitamin B6 - 0.194
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
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%
Contains more Vitamin A +109.9%
Contains more Vitamin E +2155.6%
Contains more Vitamin B1 +95%
Contains more Vitamin B2 +170%
Contains more Vitamin B3 +44.8%
Contains more Folate +193.9%
Contains more Vitamin K +961.3%
Contains more Vitamin C +60.1%
Contains more Vitamin B5 +35.4%
Equal in Vitamin B6 - 0.194

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach raw
Spinach raw
4
:
1
Chinese cabbage
Chinese cabbage
Contains more Protein +90.7%
Contains more Fats +95%
Contains more Carbs +66.5%
Contains more Other +115%
Equal in Water - 95.32
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Chinese cabbage
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more Protein +90.7%
Contains more Fats +95%
Contains more Carbs +66.5%
Contains more Other +115%
Equal in Water - 95.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach raw
Spinach raw
1
:
2
Chinese cabbage
Chinese cabbage
Contains more Polyunsaturated fat +71.9%
Contains less Saturated Fat -57.1%
Contains more Monounsaturated Fat +50%
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Chinese cabbage
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
Contains more Polyunsaturated fat +71.9%
Contains less Saturated Fat -57.1%
Contains more Monounsaturated Fat +50%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach raw Chinese cabbage Opinion
Net carbs 1.43g 1.18g Spinach raw
Protein 2.86g 1.5g Spinach raw
Fats 0.39g 0.2g Spinach raw
Carbs 3.63g 2.18g Spinach raw
Calories 23kcal 13kcal Spinach raw
Fructose 0.15g Spinach raw
Sugar 0.42g 1.18g Spinach raw
Fiber 2.2g 1g Spinach raw
Calcium 99mg 105mg Chinese cabbage
Iron 2.71mg 0.8mg Spinach raw
Magnesium 79mg 19mg Spinach raw
Phosphorus 49mg 37mg Spinach raw
Potassium 558mg 252mg Spinach raw
Sodium 79mg 65mg Chinese cabbage
Zinc 0.53mg 0.19mg Spinach raw
Copper 0.13mg 0.021mg Spinach raw
Manganese 0.897mg 0.159mg Spinach raw
Selenium 1µg 0.5µg Spinach raw
Vitamin A 9377IU 4468IU Spinach raw
Vitamin A RAE 469µg 223µg Spinach raw
Vitamin E 2.03mg 0.09mg Spinach raw
Vitamin C 28.1mg 45mg Chinese cabbage
Vitamin B1 0.078mg 0.04mg Spinach raw
Vitamin B2 0.189mg 0.07mg Spinach raw
Vitamin B3 0.724mg 0.5mg Spinach raw
Vitamin B5 0.065mg 0.088mg Chinese cabbage
Vitamin B6 0.195mg 0.194mg Spinach raw
Folate 194µg 66µg Spinach raw
Vitamin K 482.9µg 45.5µg Spinach raw
Tryptophan 0.039mg 0.015mg Spinach raw
Threonine 0.122mg 0.049mg Spinach raw
Isoleucine 0.147mg 0.085mg Spinach raw
Leucine 0.223mg 0.088mg Spinach raw
Lysine 0.174mg 0.089mg Spinach raw
Methionine 0.053mg 0.009mg Spinach raw
Phenylalanine 0.129mg 0.044mg Spinach raw
Valine 0.161mg 0.066mg Spinach raw
Histidine 0.064mg 0.026mg Spinach raw
Saturated Fat 0.063g 0.027g Chinese cabbage
Monounsaturated Fat 0.01g 0.015g Chinese cabbage
Polyunsaturated fat 0.165g 0.096g Spinach raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Chinese cabbage
Low Fats diet ok
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
181%
Spinach raw
56%
Chinese cabbage
Minerals Daily Need Coverage Score
45%
Spinach raw
16%
Chinese cabbage

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 0.76g)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $0.2)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food contains less Sodium?
Chinese cabbage
Chinese cabbage contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.036g)
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)

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients
  2. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.