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  6. Chinese cabbage vs. Green bean raw

Chinese cabbage vs. Green bean raw — In-Depth Nutrition Comparison

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How are Chinese cabbage and green bean raw different?

  • Chinese cabbage is richer in vitamin A, vitamin C, folate, and calcium, while green bean raw is higher in fiber and copper.
  • Chinese cabbage covers your daily need for vitamin A, 76% more than green bean raw.
  • Chinese cabbage contains 4 times more vitamin C than green bean raw. Chinese cabbage contains 45mg of vitamin C, while green bean raw contains 12.2mg.
  • Chinese cabbage is lower in sugar.
  • Chinese cabbage has a higher glycemic index (32) than green bean raw (20).

Cabbage, chinese (pak-choi), raw and Beans, snap, green, raw types were used in this article.

Infographic

Chinese cabbage vs Green bean raw 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more CalciumCalcium +183.8%
Contains more PotassiumPotassium +19.4%
Contains more MagnesiumMagnesium +31.6%
Contains more IronIron +28.8%
Contains more CopperCopper +228.6%
Contains more ZincZinc +26.3%
Contains less SodiumSodium -90.8%
Contains more ManganeseManganese +35.8%
Contains more SeleniumSelenium +20%
~equal in Phosphorus ~38mg

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin CVitamin C +268.9%
Contains more Vitamin AVitamin A +537.1%
Contains more Vitamin B6Vitamin B6 +37.6%
Contains more FolateFolate +100%
Contains more Vitamin EVitamin E +355.6%
Contains more Vitamin B1Vitamin B1 +105%
Contains more Vitamin B2Vitamin B2 +48.6%
Contains more Vitamin B3Vitamin B3 +46.8%
Contains more Vitamin B5Vitamin B5 +155.7%
Contains more CholineCholine +139.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~43µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Green bean raw DV% diff.
Vitamin C 45mg 12.2mg 36%
Vitamin A 223µg 35µg 21%
Folate 66µg 33µg 8%
Calcium 105mg 37mg 7%
Fiber 1g 2.7g 7%
Copper 0.021mg 0.069mg 5%
Vitamin B1 0.04mg 0.082mg 4%
Vitamin B6 0.194mg 0.141mg 4%
Sodium 65mg 6mg 3%
Vitamin B5 0.088mg 0.225mg 3%
Iron 0.8mg 1.03mg 3%
Vitamin B2 0.07mg 0.104mg 3%
Choline 6.4mg 15.3mg 2%
Vitamin K 45.5µg 43µg 2%
Manganese 0.159mg 0.216mg 2%
Vitamin E 0.09mg 0.41mg 2%
Fructose 1.39g 2%
Carbs 2.18g 6.97g 2%
Calories 13kcal 31kcal 1%
Protein 1.5g 1.83g 1%
Vitamin B3 0.5mg 0.734mg 1%
Potassium 252mg 211mg 1%
Magnesium 19mg 25mg 1%
Fats 0.2g 0.22g 0%
Net carbs 1.18g 4.27g N/A
Sugar 1.18g 3.26g N/A
Zinc 0.19mg 0.24mg 0%
Starch 0.88g 0%
Phosphorus 37mg 38mg 0%
Selenium 0.5µg 0.6µg 0%
Saturated fat 0.027g 0.05g 0%
Monounsaturated fat 0.015g 0.01g 0%
Polyunsaturated fat 0.096g 0.113g 0%
Tryptophan 0.015mg 0.019mg 0%
Threonine 0.049mg 0.079mg 0%
Isoleucine 0.085mg 0.066mg 0%
Leucine 0.088mg 0.112mg 0%
Lysine 0.089mg 0.088mg 0%
Methionine 0.009mg 0.022mg 0%
Phenylalanine 0.044mg 0.067mg 0%
Valine 0.066mg 0.09mg 0%
Histidine 0.026mg 0.034mg 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% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more OtherOther +21.2%
Contains more ProteinProtein +22%
Contains more CarbsCarbs +219.7%
~equal in Fats ~0.22g
~equal in Water ~90.32g

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% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains less Sat. FatSaturated fat -46%
Contains more Mono. FatMonounsaturated fat +50%
Contains more Poly. FatPolyunsaturated fat +17.7%

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 bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.