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Brussels sprouts vs. Chinese cabbage — In-Depth Nutrition Comparison

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The main differences between Brussels sprouts and Chinese cabbage

  • Brussels sprouts are richer in vitamin K, vitamin C, fiber, vitamin B1, manganese, iron, copper, and vitamin E, yet Chinese cabbage is richer in vitamin A and calcium.
  • Daily need coverage for vitamin K for Brussels sprouts is 110% higher.
  • Brussels sprouts contain 10 times more vitamin E than Chinese cabbage. Brussels sprouts contain 0.88mg of vitamin E, while Chinese cabbage contains 0.09mg.

Food types used in this article are Brussels sprouts, raw and Cabbage, chinese (pak-choi), raw.

Infographic

Brussels sprouts 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 16% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
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 +21.1%
Contains more PotassiumPotassium +54.4%
Contains more IronIron +75%
Contains more CopperCopper +233.3%
Contains more ZincZinc +121.1%
Contains more PhosphorusPhosphorus +86.5%
Contains less SodiumSodium -61.5%
Contains more ManganeseManganese +111.9%
Contains more SeleniumSelenium +220%
Contains more CalciumCalcium +150%

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 283% 13% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
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 CVitamin C +88.9%
Contains more Vitamin EVitamin E +877.8%
Contains more Vitamin B1Vitamin B1 +247.5%
Contains more Vitamin B2Vitamin B2 +28.6%
Contains more Vitamin B3Vitamin B3 +49%
Contains more Vitamin B5Vitamin B5 +251.1%
Contains more Vitamin B6Vitamin B6 +12.9%
Contains more Vitamin KVitamin K +289%
Contains more CholineCholine +198.4%
Contains more Vitamin AVitamin A +486.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~66µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 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 +125.3%
Contains more FatsFats +50%
Contains more CarbsCarbs +310.6%
Contains more OtherOther +71.3%
Contains more WaterWater +10.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 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 +53.3%
Contains more Poly. FatPolyunsaturated fat +159275%
Contains less Sat. FatSaturated fat -56.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brussels sprouts Chinese cabbage DV% diff.
Polyunsaturated fat 153g 0.096g 1019%
Vitamin K 177µg 45.5µg 110%
Vitamin C 85mg 45mg 44%
Vitamin A 38µg 223µg 21%
Fiber 3.8g 1g 11%
Vitamin B1 0.139mg 0.04mg 8%
Iron 1.4mg 0.8mg 8%
Manganese 0.337mg 0.159mg 8%
Calcium 42mg 105mg 6%
Copper 0.07mg 0.021mg 5%
Phosphorus 69mg 37mg 5%
Vitamin E 0.88mg 0.09mg 5%
Potassium 389mg 252mg 4%
Protein 3.38g 1.5g 4%
Vitamin B5 0.309mg 0.088mg 4%
Vitamin B6 0.219mg 0.194mg 2%
Vitamin B3 0.745mg 0.5mg 2%
Vitamin B2 0.09mg 0.07mg 2%
Choline 19.1mg 6.4mg 2%
Calories 43kcal 13kcal 2%
Selenium 1.6µg 0.5µg 2%
Carbs 8.95g 2.18g 2%
Zinc 0.42mg 0.19mg 2%
Sodium 25mg 65mg 2%
Folate 61µg 66µg 1%
Fructose 0.93g 1%
Magnesium 23mg 19mg 1%
Fats 0.3g 0.2g 0%
Net carbs 5.15g 1.18g N/A
Sugar 2.2g 1.18g N/A
Saturated fat 0.062g 0.027g 0%
Monounsaturated fat 0.023g 0.015g 0%
Tryptophan 0.037mg 0.015mg 0%
Threonine 0.12mg 0.049mg 0%
Isoleucine 0.132mg 0.085mg 0%
Leucine 0.152mg 0.088mg 0%
Lysine 0.154mg 0.089mg 0%
Methionine 0.032mg 0.009mg 0%
Phenylalanine 0.098mg 0.044mg 0%
Valine 0.155mg 0.066mg 0%
Histidine 0.076mg 0.026mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brussels sprouts Chinese cabbage
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
73%
Brussels sprouts
37%
Chinese cabbage
Minerals Daily Need Coverage Score
24%
Brussels sprouts
16%
Chinese cabbage

Comparison summary

Which food is lower in Sugar?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 1.02g)
Which food is lower in Saturated fat?
Chinese cabbage
Chinese cabbage is lower in Saturated fat (difference - 0.035g)
Which food is lower in glycemic index?
Chinese cabbage
Chinese cabbage is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Brussels sprouts
Brussels sprouts contains less Sodium (difference - 40mg)
Which food is richer in minerals?
Brussels sprouts
Brussels sprouts is relatively richer in minerals
Which food is richer in vitamins?
Brussels sprouts
Brussels sprouts is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)

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. Brussels sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.