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Beans vs. Chinese cabbage — In-Depth Nutrition Comparison

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A recap on differences between beans and Chinese cabbage

  • Beans are higher in copper, fiber, zinc, phosphorus, vitamin B1, and selenium, yet Chinese cabbage is higher in vitamin A, vitamin C, vitamin K, and folate.
  • Chinese cabbage covers your daily vitamin A needs 87% more than beans.
  • Beans contain 10 times more copper than Chinese cabbage. While beans contain 0.206mg of copper, Chinese cabbage contains only 0.021mg.

Food varieties used in this article are Beans, baked, canned, no salt added and Cabbage, chinese (pak-choi), raw.

Infographic

Beans 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.
Beans
Beans
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more MagnesiumMagnesium +68.4%
Contains more PotassiumPotassium +17.5%
Contains more CopperCopper +881%
Contains more ZincZinc +636.8%
Contains more PhosphorusPhosphorus +181.1%
Contains less SodiumSodium -98.5%
Contains more SeleniumSelenium +800%
Contains more CalciumCalcium +110%
Contains more IronIron +175.9%

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.
Beans
Beans
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin B1Vitamin B1 +275%
Contains more CholineCholine +381.3%
Contains more Vitamin CVitamin C +1351.6%
Contains more Vitamin AVitamin A +4360%
Contains more Vitamin B2Vitamin B2 +16.7%
Contains more Vitamin B3Vitamin B3 +16.3%
Contains more Vitamin B6Vitamin B6 +49.2%
Contains more Vitamin KVitamin K +5587.5%
Contains more FolateFolate +175%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Chinese cabbage DV% diff.
Vitamin C 3.1mg 45mg 47%
Vitamin K 0.8µg 45.5µg 37%
Vitamin A 5µg 223µg 24%
Copper 0.206mg 0.021mg 21%
Fiber 5.5g 1g 18%
Folate 24µg 66µg 11%
Zinc 1.4mg 0.19mg 11%
Phosphorus 104mg 37mg 10%
Vitamin B1 0.15mg 0.04mg 9%
Protein 4.8g 1.5g 7%
Selenium 4.5µg 0.5µg 7%
Manganese 0.159mg 7%
Carbs 20.49g 2.18g 6%
Calcium 50mg 105mg 6%
Iron 0.29mg 0.8mg 6%
Vitamin B6 0.13mg 0.194mg 5%
Calories 105kcal 13kcal 5%
Choline 30.8mg 6.4mg 4%
Magnesium 32mg 19mg 3%
Sodium 1mg 65mg 3%
Vitamin B5 0.088mg 2%
Polyunsaturated fat 0.172g 0.096g 1%
Potassium 296mg 252mg 1%
Vitamin B2 0.06mg 0.07mg 1%
Fats 0.4g 0.2g 0%
Net carbs 14.99g 1.18g N/A
Sugar 7.78g 1.18g N/A
Vitamin E 0.15mg 0.09mg 0%
Vitamin B3 0.43mg 0.5mg 0%
Saturated fat 0.103g 0.027g 0%
Monounsaturated fat 0.035g 0.015g 0%
Tryptophan 0.015mg 0%
Threonine 0.049mg 0%
Isoleucine 0.085mg 0%
Leucine 0.088mg 0%
Lysine 0.089mg 0%
Methionine 0.009mg 0%
Phenylalanine 0.044mg 0%
Valine 0.066mg 0%
Histidine 0.026mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
4
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more ProteinProtein +220%
Contains more FatsFats +100%
Contains more CarbsCarbs +839.9%
Contains more OtherOther +113.8%
Contains more WaterWater +31.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
2
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains more Mono. FatMonounsaturated fat +133.3%
Contains more Poly. FatPolyunsaturated fat +79.2%
Contains less Sat. FatSaturated fat -73.8%

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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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.