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Chinese cabbage vs. Avocado — In-Depth Nutrition Comparison

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Summary of differences between Chinese cabbage and avocadoes

  • Chinese cabbage has more vitamin A, vitamin C, vitamin K, and calcium; however, avocadoes are higher in vitamin B5, fiber, copper, vitamin E, and vitamin B3.
  • Chinese cabbage covers your daily need for vitamin A, 86% more than avocadoes.
  • Chinese cabbage has 9 times more calcium than avocadoes. While Chinese cabbage has 105mg of calcium, avocadoes have only 12mg.
  • Chinese cabbage has less saturated fat.

These are the specific foods used in this comparison Cabbage, chinese (pak-choi), raw and Avocados, raw, all commercial varieties.

Infographic

Chinese cabbage vs Avocado 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more CalciumCalcium +775%
Contains more IronIron +45.5%
Contains more ManganeseManganese +12%
Contains more SeleniumSelenium +25%
Contains more MagnesiumMagnesium +52.6%
Contains more PotassiumPotassium +92.5%
Contains more CopperCopper +804.8%
Contains more ZincZinc +236.8%
Contains more PhosphorusPhosphorus +40.5%
Contains less SodiumSodium -89.2%

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%
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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Contains more Vitamin CVitamin C +350%
Contains more Vitamin AVitamin A +3085.7%
Contains more Vitamin KVitamin K +116.7%
Contains more Vitamin EVitamin E +2200%
Contains more Vitamin B1Vitamin B1 +67.5%
Contains more Vitamin B2Vitamin B2 +85.7%
Contains more Vitamin B3Vitamin B3 +247.6%
Contains more Vitamin B5Vitamin B5 +1478.4%
Contains more Vitamin B6Vitamin B6 +32.5%
Contains more FolateFolate +22.7%
Contains more CholineCholine +121.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more WaterWater +30.2%
Contains more ProteinProtein +33.3%
Contains more FatsFats +7230%
Contains more CarbsCarbs +291.3%
Contains more OtherOther +97.5%

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
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +65226.7%
Contains more Poly. FatPolyunsaturated fat +1791.7%

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 Avocado
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Chinese cabbage Avocado DV% diff.
Vitamin C 45mg 10mg 39%
Vitamin B5 0.088mg 1.389mg 26%
Vitamin A 223µg 7µg 24%
Monounsaturated fat 0.015g 9.799g 24%
Fiber 1g 6.7g 23%
Fats 0.2g 14.66g 22%
Vitamin K 45.5µg 21µg 20%
Copper 0.021mg 0.19mg 19%
Vitamin E 0.09mg 2.07mg 13%
Polyunsaturated fat 0.096g 1.816g 11%
Saturated fat 0.027g 2.126g 10%
Calcium 105mg 12mg 9%
Vitamin B3 0.5mg 1.738mg 8%
Calories 13kcal 160kcal 7%
Potassium 252mg 485mg 7%
Vitamin B6 0.194mg 0.257mg 5%
Vitamin B2 0.07mg 0.13mg 5%
Zinc 0.19mg 0.64mg 4%
Folate 66µg 81µg 4%
Sodium 65mg 7mg 3%
Iron 0.8mg 0.55mg 3%
Phosphorus 37mg 52mg 2%
Magnesium 19mg 29mg 2%
Carbs 2.18g 8.53g 2%
Vitamin B1 0.04mg 0.067mg 2%
Protein 1.5g 2g 1%
Choline 6.4mg 14.2mg 1%
Manganese 0.159mg 0.142mg 1%
Net carbs 1.18g 1.83g N/A
Sugar 1.18g 0.66g N/A
Starch 0.11g 0%
Selenium 0.5µg 0.4µg 0%
Tryptophan 0.015mg 0.025mg 0%
Threonine 0.049mg 0.073mg 0%
Isoleucine 0.085mg 0.084mg 0%
Leucine 0.088mg 0.143mg 0%
Lysine 0.089mg 0.132mg 0%
Methionine 0.009mg 0.038mg 0%
Phenylalanine 0.044mg 0.097mg 0%
Valine 0.066mg 0.107mg 0%
Histidine 0.026mg 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese cabbage Avocado
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
37%
Chinese cabbage
32%
Avocado
Minerals Daily Need Coverage Score
16%
Chinese cabbage
21%
Avocado

Comparison summary

Which food is lower in Saturated fat?
Chinese cabbage
Chinese cabbage is lower in Saturated fat (difference - 2.099g)
Which food is lower in glycemic index?
Chinese cabbage
Chinese cabbage is lower in glycemic index (difference - 8)
Which food is cheaper?
Chinese cabbage
Chinese cabbage is cheaper (difference - $0.4)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 0.52g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 58mg)
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.