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  6. Broad beans vs. Chinese cabbage

Broad beans vs. Chinese cabbage — In-Depth Nutrition Comparison

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A recap on differences between broad beans and Chinese cabbage

  • Broad beans are higher in fiber, iron, vitamin B1, and phosphorus, yet Chinese cabbage is higher in vitamin A, vitamin C, vitamin B6, and calcium.
  • Chinese cabbage covers your daily vitamin A needs 84% more than broad beans.
  • Broad beans contain 4 times more fiber than Chinese cabbage. While broad beans contain 3.6g of fiber, Chinese cabbage contains only 1g.
  • The glycemic index of Chinese cabbage is lower.

Food varieties used in this article are Broadbeans, immature seeds, cooked, boiled, drained, without salt and Cabbage, chinese (pak-choi), raw.

Infographic

Broad 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 5.4% 17% 56% 20% 13% 31% 5.3% 34% 5.5%
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 +63.2%
Contains more IronIron +87.5%
Contains more CopperCopper +185.7%
Contains more ZincZinc +147.4%
Contains more PhosphorusPhosphorus +97.3%
Contains less SodiumSodium -36.9%
Contains more ManganeseManganese +64.2%
Contains more SeleniumSelenium +100%
Contains more CalciumCalcium +483.3%
Contains more PotassiumPotassium +30.6%

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.
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 66% 4.7% 0% 0% 32% 21% 23% 4% 6.7% 0% 0% 44% 0%
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 B1Vitamin B1 +220%
Contains more Vitamin B2Vitamin B2 +28.6%
Contains more Vitamin B3Vitamin B3 +140%
Contains more Vitamin CVitamin C +127.3%
Contains more Vitamin AVitamin A +1492.9%
Contains more Vitamin B5Vitamin B5 +33.3%
Contains more Vitamin B6Vitamin B6 +569%
Contains more FolateFolate +13.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broad beans Chinese cabbage DV% diff.
Vitamin K 45.5µg 38%
Vitamin C 19.8mg 45mg 28%
Vitamin A 14µg 223µg 23%
Vitamin B6 0.029mg 0.194mg 13%
Fiber 3.6g 1g 10%
Iron 1.5mg 0.8mg 9%
Calcium 18mg 105mg 9%
Vitamin B1 0.128mg 0.04mg 7%
Protein 4.8g 1.5g 7%
Phosphorus 73mg 37mg 5%
Manganese 0.261mg 0.159mg 4%
Vitamin B3 1.2mg 0.5mg 4%
Copper 0.06mg 0.021mg 4%
Magnesium 31mg 19mg 3%
Carbs 10.1g 2.18g 3%
Zinc 0.47mg 0.19mg 3%
Vitamin B2 0.09mg 0.07mg 2%
Folate 58µg 66µg 2%
Calories 62kcal 13kcal 2%
Potassium 193mg 252mg 2%
Selenium 1µg 0.5µg 1%
Polyunsaturated fat 0.303g 0.096g 1%
Sodium 41mg 65mg 1%
Choline 6.4mg 1%
Saturated fat 0.142g 0.027g 1%
Vitamin E 0.09mg 1%
Fats 0.5g 0.2g 0%
Net carbs 6.5g 1.18g N/A
Sugar 1.18g N/A
Vitamin B5 0.066mg 0.088mg 0%
Monounsaturated fat 0.02g 0.015g 0%
Tryptophan 0.048mg 0.015mg 0%
Threonine 0.178mg 0.049mg 0%
Isoleucine 0.215mg 0.085mg 0%
Leucine 0.37mg 0.088mg 0%
Lysine 0.313mg 0.089mg 0%
Methionine 0.037mg 0.009mg 0%
Phenylalanine 0.195mg 0.044mg 0%
Valine 0.235mg 0.066mg 0%
Histidine 0.115mg 0.026mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 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 +150%
Contains more CarbsCarbs +363.3%
Contains more OtherOther +12.5%
Contains more WaterWater +13.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 4% 65%
Saturated fat: Sat. Fat 0.142 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.303 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 +33.3%
Contains more Poly. FatPolyunsaturated fat +215.6%
Contains less Sat. FatSaturated fat -81%

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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. Broad beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170378/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.