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  6. Chinese cabbage vs. Apple

Chinese cabbage vs. Apple — In-Depth Nutrition Comparison

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How are Chinese cabbage and Apple different?

  • Chinese cabbage is higher in Vitamin C, Vitamin K, Vitamin A RAE, Folate, Vitamin B6, Calcium, Iron, and Manganese, however, Apple is richer in Fiber.
  • Daily need coverage for Vitamin C from Chinese cabbage is 45% higher.
  • Chinese cabbage contains 74 times more Vitamin A RAE than Apple. While Chinese cabbage contains 223µg of Vitamin A RAE, Apple contains only 3µg.

Cabbage, chinese (pak-choi), raw and Apples, raw, with skin are the varieties used in this article.

Infographic

Chinese cabbage vs Apple 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.
Chinese cabbage
Chinese cabbage
8
:
2
Apple
Apple
Contains more Calcium +1650%
Contains more Iron +566.7%
Contains more Magnesium +280%
Contains more Phosphorus +236.4%
Contains more Potassium +135.5%
Contains more Zinc +375%
Contains more Manganese +354.3%
Contains more Selenium +∞%
Contains less Sodium -98.5%
Contains more Copper +28.6%
Chinese cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Apple
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 4% 5% 10% 1% 2% 9% 5% 0%
Contains more Calcium +1650%
Contains more Iron +566.7%
Contains more Magnesium +280%
Contains more Phosphorus +236.4%
Contains more Potassium +135.5%
Contains more Zinc +375%
Contains more Manganese +354.3%
Contains more Selenium +∞%
Contains less Sodium -98.5%
Contains more Copper +28.6%

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.
Chinese cabbage
Chinese cabbage
9
:
1
Apple
Apple
Contains more Vitamin A +8174.1%
Contains more Vitamin C +878.3%
Contains more Vitamin B1 +135.3%
Contains more Vitamin B2 +169.2%
Contains more Vitamin B3 +449.5%
Contains more Vitamin B5 +44.3%
Contains more Vitamin B6 +373.2%
Contains more Folate +2100%
Contains more Vitamin K +1968.2%
Contains more Vitamin E +100%
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%
Apple
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 4% 0% 16% 5% 6% 2% 4% 10% 3% 0% 6%
Contains more Vitamin A +8174.1%
Contains more Vitamin C +878.3%
Contains more Vitamin B1 +135.3%
Contains more Vitamin B2 +169.2%
Contains more Vitamin B3 +449.5%
Contains more Vitamin B5 +44.3%
Contains more Vitamin B6 +373.2%
Contains more Folate +2100%
Contains more Vitamin K +1968.2%
Contains more Vitamin E +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chinese cabbage
Chinese cabbage
4
:
1
Apple
Apple
Contains more Protein +476.9%
Contains more Fats +17.6%
Contains more Water +11.4%
Contains more Other +300%
Contains more Carbs +533.5%
Chinese cabbage
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Apple
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
Contains more Protein +476.9%
Contains more Fats +17.6%
Contains more Water +11.4%
Contains more Other +300%
Contains more Carbs +533.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chinese cabbage
Chinese cabbage
3
:
0
Apple
Apple
Contains more Monounsaturated Fat +114.3%
Contains more Polyunsaturated fat +88.2%
Equal in Saturated Fat - 0.028
Chinese cabbage
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
Apple
33% 8% 59%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.051 g
Contains more Monounsaturated Fat +114.3%
Contains more Polyunsaturated fat +88.2%
Equal in Saturated Fat - 0.028

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chinese cabbage Apple Opinion
Net carbs 1.18g 11.41g Apple
Protein 1.5g 0.26g Chinese cabbage
Fats 0.2g 0.17g Chinese cabbage
Carbs 2.18g 13.81g Apple
Calories 13kcal 52kcal Apple
Starch 0.05g Apple
Fructose 5.9g Apple
Sugar 1.18g 10.39g Chinese cabbage
Fiber 1g 2.4g Apple
Calcium 105mg 6mg Chinese cabbage
Iron 0.8mg 0.12mg Chinese cabbage
Magnesium 19mg 5mg Chinese cabbage
Phosphorus 37mg 11mg Chinese cabbage
Potassium 252mg 107mg Chinese cabbage
Sodium 65mg 1mg Apple
Zinc 0.19mg 0.04mg Chinese cabbage
Copper 0.021mg 0.027mg Apple
Manganese 0.159mg 0.035mg Chinese cabbage
Selenium 0.5µg 0µg Chinese cabbage
Vitamin A 4468IU 54IU Chinese cabbage
Vitamin A RAE 223µg 3µg Chinese cabbage
Vitamin E 0.09mg 0.18mg Apple
Vitamin C 45mg 4.6mg Chinese cabbage
Vitamin B1 0.04mg 0.017mg Chinese cabbage
Vitamin B2 0.07mg 0.026mg Chinese cabbage
Vitamin B3 0.5mg 0.091mg Chinese cabbage
Vitamin B5 0.088mg 0.061mg Chinese cabbage
Vitamin B6 0.194mg 0.041mg Chinese cabbage
Folate 66µg 3µg Chinese cabbage
Vitamin K 45.5µg 2.2µg Chinese cabbage
Tryptophan 0.015mg 0.001mg Chinese cabbage
Threonine 0.049mg 0.006mg Chinese cabbage
Isoleucine 0.085mg 0.006mg Chinese cabbage
Leucine 0.088mg 0.013mg Chinese cabbage
Lysine 0.089mg 0.012mg Chinese cabbage
Methionine 0.009mg 0.001mg Chinese cabbage
Phenylalanine 0.044mg 0.006mg Chinese cabbage
Valine 0.066mg 0.012mg Chinese cabbage
Histidine 0.026mg 0.005mg Chinese cabbage
Saturated Fat 0.027g 0.028g Chinese cabbage
Monounsaturated Fat 0.015g 0.007g Chinese cabbage
Polyunsaturated fat 0.096g 0.051g Chinese cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese cabbage Apple
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
56%
Chinese cabbage
5%
Apple
Minerals Daily Need Coverage Score
16%
Chinese cabbage
4%
Apple

Comparison summary

Which food is lower in Sugar?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 9.21g)
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.001g)
Which food is lower in glycemic index?
Chinese cabbage
Chinese cabbage is lower in glycemic index (difference - 4)
Which food is cheaper?
Chinese cabbage
Chinese cabbage is cheaper (difference - $0.1)
Which food is richer in minerals?
Chinese cabbage
Chinese cabbage is relatively richer in minerals
Which food is richer in vitamins?
Chinese cabbage
Chinese cabbage is relatively richer in vitamins
Which food contains less Sodium?
Apple
Apple contains less Sodium (difference - 64mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/nutrients
  2. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.