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Broccoli vs Chinese cabbage - In-Depth Nutrition Comparison

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What are the main differences between Broccoli and Chinese cabbage?

  • Broccoli is richer in Vitamin C, Vitamin K, Vitamin B5, and Fiber, yet Chinese cabbage is richer in Vitamin A, and Calcium.
  • Broccoli's daily need coverage for Vitamin C is 49% higher.
  • Broccoli has 9 times more Vitamin E than Chinese cabbage. Broccoli has 0.78mg of Vitamin E , while Chinese cabbage has 0.09mg.

We used Broccoli, raw and Cabbage, chinese (pak-choi), raw types in this comparison.

Infographic

Broccoli vs Chinese cabbage infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Potassium +25.4%
Contains more Magnesium +10.5%
Contains more Copper +133.3%
Contains more Zinc +115.8%
Contains more Phosphorus +78.4%
Contains less Sodium -49.2%
Contains more Calcium +123.4%
Equal in Iron - 0.8
Equal in Magnesium - 19
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 15% 28% 15% 17% 12% 29% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 32% 23% 14% 7% 6% 16% 9%
Contains more Potassium +25.4%
Contains more Magnesium +10.5%
Contains more Copper +133.3%
Contains more Zinc +115.8%
Contains more Phosphorus +78.4%
Contains less Sodium -49.2%
Contains more Calcium +123.4%
Equal in Iron - 0.8
Equal in Magnesium - 19

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +98.2%
Contains more Vitamin E +766.7%
Contains more Vitamin B1 +77.5%
Contains more Vitamin B2 +67.1%
Contains more Vitamin B3 +27.8%
Contains more Vitamin B5 +551.1%
Contains more Vitamin K +123.3%
Contains more Vitamin A +617.2%
Contains more Vitamin B6 +10.9%
Equal in Folate - 66
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 298% 38% 16% 0% 18% 27% 12% 35% 41% 0% 254% 48%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 150% 269% 2% 0% 10% 17% 10% 6% 45% 0% 114% 50%
Contains more Vitamin C +98.2%
Contains more Vitamin E +766.7%
Contains more Vitamin B1 +77.5%
Contains more Vitamin B2 +67.1%
Contains more Vitamin B3 +27.8%
Contains more Vitamin B5 +551.1%
Contains more Vitamin K +123.3%
Contains more Vitamin A +617.2%
Contains more Vitamin B6 +10.9%
Equal in Folate - 66

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
65
Broccoli
56
Chinese cabbage
Mineral Summary Score
18
Broccoli
17
Chinese cabbage

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
17%
Broccoli
9%
Chinese cabbage
Carbohydrates
7%
Broccoli
2%
Chinese cabbage
Fats
2%
Broccoli
1%
Chinese cabbage

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Broccoli Chinese cabbage
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Lower in price Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Chinese cabbage
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Sugar?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 0.52g)
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.012g)
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 32mg)
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
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)
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.

All nutrients comparison - raw data values

Nutrient Broccoli Chinese cabbage Opinion
Calories 34 13 Broccoli
Protein 2.82 1.5 Broccoli
Fats 0.37 0.2 Broccoli
Vitamin C 89.2 45 Broccoli
Carbs 6.64 2.18 Broccoli
Cholesterol 0 0
Vitamin D 0 0
Iron 0.73 0.8 Chinese cabbage
Calcium 47 105 Chinese cabbage
Potassium 316 252 Broccoli
Magnesium 21 19 Broccoli
Sugar 1.7 1.18 Chinese cabbage
Fiber 2.6 1 Broccoli
Copper 0.049 0.021 Broccoli
Zinc 0.41 0.19 Broccoli
Starch 0 Broccoli
Phosphorus 66 37 Broccoli
Sodium 33 65 Broccoli
Vitamin A 623 4468 Chinese cabbage
Vitamin E 0.78 0.09 Broccoli
Vitamin D 0 0
Vitamin B1 0.071 0.04 Broccoli
Vitamin B2 0.117 0.07 Broccoli
Vitamin B3 0.639 0.5 Broccoli
Vitamin B5 0.573 0.088 Broccoli
Vitamin B6 0.175 0.194 Chinese cabbage
Vitamin B12 0 0
Vitamin K 101.6 45.5 Broccoli
Folate 63 66 Chinese cabbage
Trans Fat 0 0
Saturated Fat 0.039 0.027 Chinese cabbage
Monounsaturated Fat 0.011 0.015 Chinese cabbage
Polyunsaturated fat 0.038 0.096 Chinese cabbage
Tryptophan 0.033 0.015 Broccoli
Threonine 0.088 0.049 Broccoli
Isoleucine 0.079 0.085 Chinese cabbage
Leucine 0.129 0.088 Broccoli
Lysine 0.135 0.089 Broccoli
Methionine 0.038 0.009 Broccoli
Phenylalanine 0.117 0.044 Broccoli
Valine 0.125 0.066 Broccoli
Histidine 0.059 0.026 Broccoli
Fructose 0.68 Broccoli

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.