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  6. Chinese cabbage vs. Green beans

Chinese cabbage vs. Green beans — In-Depth Nutrition Comparison

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How are Chinese cabbage and green beans different?

  • Chinese cabbage is higher in vitamin A, vitamin C, vitamin B6, folate, and calcium; however, green beans are richer in fiber and manganese.
  • Daily need coverage for vitamin A for Chinese cabbage is 77% higher.
  • Chinese cabbage contains 5 times more vitamin C than green beans. While Chinese cabbage contains 45mg of vitamin C, green beans contain only 9.7mg.
  • Chinese cabbage has less sugar.
  • Green beans have a lower glycemic index (20) than Chinese cabbage (32).

Cabbage, chinese (pak-choi), raw and Beans, snap, green, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Chinese cabbage vs Green beans 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more CalciumCalcium +138.6%
Contains more PotassiumPotassium +72.6%
Contains more IronIron +23.1%
Contains more PhosphorusPhosphorus +27.6%
Contains more SeleniumSelenium +150%
Contains more CopperCopper +171.4%
Contains more ZincZinc +31.6%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +79.2%
~equal in Magnesium ~18mg

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin CVitamin C +363.9%
Contains more Vitamin AVitamin A +596.9%
Contains more Vitamin B5Vitamin B5 +18.9%
Contains more Vitamin B6Vitamin B6 +246.4%
Contains more FolateFolate +100%
Contains more Vitamin EVitamin E +411.1%
Contains more Vitamin B1Vitamin B1 +85%
Contains more Vitamin B2Vitamin B2 +38.6%
Contains more Vitamin B3Vitamin B3 +22.8%
Contains more CholineCholine +164.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~47.9µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Green beans DV% diff.
Vitamin C 45mg 9.7mg 39%
Vitamin A 223µg 32µg 21%
Vitamin B6 0.194mg 0.056mg 11%
Fiber 1g 3.2g 9%
Folate 66µg 33µg 8%
Calcium 105mg 44mg 6%
Manganese 0.159mg 0.285mg 5%
Copper 0.021mg 0.057mg 4%
Sodium 65mg 1mg 3%
Vitamin B1 0.04mg 0.074mg 3%
Potassium 252mg 146mg 3%
Vitamin K 45.5µg 47.9µg 2%
Vitamin B2 0.07mg 0.097mg 2%
Carbs 2.18g 7.88g 2%
Choline 6.4mg 16.9mg 2%
Vitamin E 0.09mg 0.46mg 2%
Iron 0.8mg 0.65mg 2%
Protein 1.5g 1.89g 1%
Vitamin B3 0.5mg 0.614mg 1%
Calories 13kcal 35kcal 1%
Selenium 0.5µg 0.2µg 1%
Phosphorus 37mg 29mg 1%
Zinc 0.19mg 0.25mg 1%
Fats 0.2g 0.28g 0%
Net carbs 1.18g 4.68g N/A
Magnesium 19mg 18mg 0%
Sugar 1.18g 3.63g N/A
Vitamin B5 0.088mg 0.074mg 0%
Saturated fat 0.027g 0.064g 0%
Monounsaturated fat 0.015g 0.011g 0%
Polyunsaturated fat 0.096g 0.145g 0%
Tryptophan 0.015mg 0.02mg 0%
Threonine 0.049mg 0.082mg 0%
Isoleucine 0.085mg 0.069mg 0%
Leucine 0.088mg 0.116mg 0%
Lysine 0.089mg 0.091mg 0%
Methionine 0.009mg 0.023mg 0%
Phenylalanine 0.044mg 0.069mg 0%
Valine 0.066mg 0.093mg 0%
Histidine 0.026mg 0.035mg 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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more ProteinProtein +26%
Contains more FatsFats +40%
Contains more CarbsCarbs +261.5%
~equal in Water ~89.22g
~equal in Other ~0.73g

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
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains less Sat. FatSaturated fat -57.8%
Contains more Mono. FatMonounsaturated fat +36.4%
Contains more Poly. FatPolyunsaturated fat +51%

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.