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  6. Chinese cabbage vs. Broccoli

Chinese cabbage vs. Broccoli — In-Depth Nutrition Comparison

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What are the main differences between Chinese cabbage and Broccoli?

  • Chinese cabbage is richer in Vitamin A, and Calcium, yet Broccoli is richer in Vitamin C, Vitamin K, Vitamin B5, and Fiber.
  • Broccoli's daily need coverage for Vitamin C is 49% higher.
  • Chinese cabbage has 7 times more Vitamin A than Broccoli. Chinese cabbage has 223µg of Vitamin A, while Broccoli has 31µg.

We used Cabbage, chinese (pak-choi), raw and Broccoli, raw types in this comparison.

Infographic

Chinese cabbage vs Broccoli 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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more CalciumCalcium +123.4%
Contains more MagnesiumMagnesium +10.5%
Contains more PotassiumPotassium +25.4%
Contains more CopperCopper +133.3%
Contains more ZincZinc +115.8%
Contains more PhosphorusPhosphorus +78.4%
Contains less SodiumSodium -49.2%
Contains more ManganeseManganese +32.1%
Contains more SeleniumSelenium +400%
~equal in Iron ~0.73mg

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% 268% 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 297% 37% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin AVitamin A +617.2%
Contains more Vitamin CVitamin C +98.2%
Contains more Vitamin EVitamin E +766.7%
Contains more Vitamin B1Vitamin B1 +77.5%
Contains more Vitamin B2Vitamin B2 +67.1%
Contains more Vitamin B3Vitamin B3 +27.8%
Contains more Vitamin B5Vitamin B5 +551.1%
Contains more Vitamin KVitamin K +123.3%
Contains more CholineCholine +192.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.175mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~63µg

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
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more ProteinProtein +88%
Contains more FatsFats +85%
Contains more CarbsCarbs +204.6%
~equal in Water ~89.3g
~equal in Other ~0.87g

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
44% 13% 43%
Saturated Fat: Sat. Fat 0.039 g
Monounsaturated Fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains less Sat. FatSaturated Fat -30.8%
Contains more Mono. FatMonounsaturated Fat +36.4%
Contains more Poly. FatPolyunsaturated fat +152.6%

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 Broccoli
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Chinese cabbage Broccoli Opinion
Calories 13kcal 34kcal Broccoli
Protein 1.5g 2.82g Broccoli
Fats 0.2g 0.37g Broccoli
Vitamin C 45mg 89.2mg Broccoli
Net carbs 1.18g 4.04g Broccoli
Carbs 2.18g 6.64g Broccoli
Magnesium 19mg 21mg Broccoli
Calcium 105mg 47mg Chinese cabbage
Potassium 252mg 316mg Broccoli
Iron 0.8mg 0.73mg Chinese cabbage
Sugar 1.18g 1.7g Chinese cabbage
Fiber 1g 2.6g Broccoli
Copper 0.021mg 0.049mg Broccoli
Zinc 0.19mg 0.41mg Broccoli
Phosphorus 37mg 66mg Broccoli
Sodium 65mg 33mg Broccoli
Vitamin A 4468IU 623IU Chinese cabbage
Vitamin A 223µg 31µg Chinese cabbage
Vitamin E 0.09mg 0.78mg Broccoli
Manganese 0.159mg 0.21mg Broccoli
Selenium 0.5µg 2.5µg Broccoli
Vitamin B1 0.04mg 0.071mg Broccoli
Vitamin B2 0.07mg 0.117mg Broccoli
Vitamin B3 0.5mg 0.639mg Broccoli
Vitamin B5 0.088mg 0.573mg Broccoli
Vitamin B6 0.194mg 0.175mg Chinese cabbage
Vitamin K 45.5µg 101.6µg Broccoli
Folate 66µg 63µg Chinese cabbage
Choline 6.4mg 18.7mg Broccoli
Saturated Fat 0.027g 0.039g Chinese cabbage
Monounsaturated Fat 0.015g 0.011g Chinese cabbage
Polyunsaturated fat 0.096g 0.038g Chinese cabbage
Tryptophan 0.015mg 0.033mg Broccoli
Threonine 0.049mg 0.088mg Broccoli
Isoleucine 0.085mg 0.079mg Chinese cabbage
Leucine 0.088mg 0.129mg Broccoli
Lysine 0.089mg 0.135mg Broccoli
Methionine 0.009mg 0.038mg Broccoli
Phenylalanine 0.044mg 0.117mg Broccoli
Valine 0.066mg 0.125mg Broccoli
Histidine 0.026mg 0.059mg Broccoli
Fructose 0.68g Broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese cabbage Broccoli
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
52%
Chinese cabbage
61%
Broccoli
Minerals Daily Need Coverage Score
16%
Chinese cabbage
19%
Broccoli

Comparison summary

Which food is lower in Sugar?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 0.52g)
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.012g)
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 32mg)
Which food is richer in minerals?
Broccoli
Broccoli is relatively richer in minerals
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)

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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.