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Chinese cabbage vs. Apple — In-Depth Nutrition Comparison

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How are Chinese cabbage and apples different?

  • Chinese cabbage is higher in vitamin A, vitamin C, vitamin K, folate, vitamin B6, calcium, iron, and manganese; however, apples are richer in fiber.
  • Daily need coverage for vitamin A for Chinese cabbage is 88% higher.
  • Chinese cabbage contains 22 times more folate than apples. While Chinese cabbage contains 66µg of folate, apples contain 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.
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%
Apple
Apple
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 1.8% 9.4% 4.5% 9% 1.1% 4.7% 0.13% 4.6% 0%
Contains more MagnesiumMagnesium +280%
Contains more CalciumCalcium +1650%
Contains more PotassiumPotassium +135.5%
Contains more IronIron +566.7%
Contains more ZincZinc +375%
Contains more PhosphorusPhosphorus +236.4%
Contains more ManganeseManganese +354.3%
Contains more SeleniumSelenium +∞%
Contains more CopperCopper +28.6%
Contains less SodiumSodium -98.5%

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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Apple
Apple
1
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 15% 1% 3.6% 0% 4.3% 6% 1.7% 3.7% 9.5% 0% 5.5% 2.3% 1.9%
Contains more Vitamin CVitamin C +878.3%
Contains more Vitamin AVitamin A +7333.3%
Contains more Vitamin B1Vitamin B1 +135.3%
Contains more Vitamin B2Vitamin B2 +169.2%
Contains more Vitamin B3Vitamin B3 +449.5%
Contains more Vitamin B5Vitamin B5 +44.3%
Contains more Vitamin B6Vitamin B6 +373.2%
Contains more Vitamin KVitamin K +1968.2%
Contains more FolateFolate +2100%
Contains more CholineCholine +88.2%
Contains more Vitamin EVitamin E +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Apple DV% diff.
Vitamin C 45mg 4.6mg 45%
Vitamin K 45.5µg 2.2µg 36%
Vitamin A 223µg 3µg 24%
Folate 66µg 3µg 16%
Vitamin B6 0.194mg 0.041mg 12%
Calcium 105mg 6mg 10%
Iron 0.8mg 0.12mg 9%
Fructose 5.9g 7%
Fiber 1g 2.4g 6%
Manganese 0.159mg 0.035mg 5%
Potassium 252mg 107mg 4%
Carbs 2.18g 13.81g 4%
Phosphorus 37mg 11mg 4%
Magnesium 19mg 5mg 3%
Vitamin B3 0.5mg 0.091mg 3%
Vitamin B2 0.07mg 0.026mg 3%
Sodium 65mg 1mg 3%
Protein 1.5g 0.26g 2%
Calories 13kcal 52kcal 2%
Vitamin B1 0.04mg 0.017mg 2%
Vitamin B5 0.088mg 0.061mg 1%
Selenium 0.5µg 0µg 1%
Choline 6.4mg 3.4mg 1%
Vitamin E 0.09mg 0.18mg 1%
Copper 0.021mg 0.027mg 1%
Zinc 0.19mg 0.04mg 1%
Fats 0.2g 0.17g 0%
Net carbs 1.18g 11.41g N/A
Sugar 1.18g 10.39g N/A
Starch 0.05g 0%
Saturated fat 0.027g 0.028g 0%
Monounsaturated fat 0.015g 0.007g 0%
Polyunsaturated fat 0.096g 0.051g 0%
Tryptophan 0.015mg 0.001mg 0%
Threonine 0.049mg 0.006mg 0%
Isoleucine 0.085mg 0.006mg 0%
Leucine 0.088mg 0.013mg 0%
Lysine 0.089mg 0.012mg 0%
Methionine 0.009mg 0.001mg 0%
Phenylalanine 0.044mg 0.006mg 0%
Valine 0.066mg 0.012mg 0%
Histidine 0.026mg 0.005mg 0%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Apple
Apple
0
33% 8% 59%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.051 g
Contains more Mono. FatMonounsaturated fat +114.3%
Contains more Poly. FatPolyunsaturated fat +88.2%
~equal in Saturated fat ~0.028g

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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. 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.