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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 RAE, 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 RAE than Broccoli. Chinese cabbage has 223µg of Vitamin A RAE, 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.
Contains more Calcium +123.4%
Contains more Magnesium +10.5%
Contains more Phosphorus +78.4%
Contains more Potassium +25.4%
Contains less Sodium -49.2%
Contains more Zinc +115.8%
Contains more Copper +133.3%
Contains more Manganese +32.1%
Contains more Selenium +400%
Equal in Iron - 0.73
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Contains more Calcium +123.4%
Contains more Magnesium +10.5%
Contains more Phosphorus +78.4%
Contains more Potassium +25.4%
Contains less Sodium -49.2%
Contains more Zinc +115.8%
Contains more Copper +133.3%
Contains more Manganese +32.1%
Contains more Selenium +400%
Equal in Iron - 0.73

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.
:
Contains more Vitamin A +617.2%
Contains more Vitamin B6 +10.9%
Contains more Vitamin E +766.7%
Contains more Vitamin C +98.2%
Contains more Vitamin B1 +77.5%
Contains more Vitamin B2 +67.1%
Contains more Vitamin B3 +27.8%
Contains more Vitamin B5 +551.1%
Contains more Vitamin K +123.3%
Equal in Vitamin B6 - 0.175
Equal in Folate - 63
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 269% 2% 0% 150% 10% 17% 10% 6% 45% 50% 0% 114%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Contains more Vitamin A +617.2%
Contains more Vitamin B6 +10.9%
Contains more Vitamin E +766.7%
Contains more Vitamin C +98.2%
Contains more Vitamin B1 +77.5%
Contains more Vitamin B2 +67.1%
Contains more Vitamin B3 +27.8%
Contains more Vitamin B5 +551.1%
Contains more Vitamin K +123.3%
Equal in Vitamin B6 - 0.175
Equal in Folate - 63

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +88%
Contains more Fats +85%
Contains more Carbs +204.6%
Equal in Water - 89.3
Equal in Other - 0.87
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 Protein +88%
Contains more Fats +85%
Contains more Carbs +204.6%
Equal in Water - 89.3
Equal in Other - 0.87

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -30.8%
Contains more Monounsaturated Fat +36.4%
Contains more Polyunsaturated fat +152.6%
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Contains less Saturated Fat -30.8%
Contains more Monounsaturated Fat +36.4%
Contains more Polyunsaturated 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
Net carbs 1.18g 4.04g Broccoli
Protein 1.5g 2.82g Broccoli
Fats 0.2g 0.37g Broccoli
Carbs 2.18g 6.64g Broccoli
Calories 13kcal 34kcal Broccoli
Fructose 0.68g Broccoli
Sugar 1.18g 1.7g Chinese cabbage
Fiber 1g 2.6g Broccoli
Calcium 105mg 47mg Chinese cabbage
Iron 0.8mg 0.73mg Chinese cabbage
Magnesium 19mg 21mg Broccoli
Phosphorus 37mg 66mg Broccoli
Potassium 252mg 316mg Broccoli
Sodium 65mg 33mg Broccoli
Zinc 0.19mg 0.41mg Broccoli
Copper 0.021mg 0.049mg Broccoli
Manganese 0.159mg 0.21mg Broccoli
Selenium 0.5µg 2.5µg Broccoli
Vitamin A 4468IU 623IU Chinese cabbage
Vitamin A RAE 223µg 31µg Chinese cabbage
Vitamin E 0.09mg 0.78mg Broccoli
Vitamin C 45mg 89.2mg 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
Folate 66µg 63µg Chinese cabbage
Vitamin K 45.5µg 101.6µg Broccoli
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
Saturated Fat 0.027g 0.039g Chinese cabbage
Monounsaturated Fat 0.015g 0.011g Chinese cabbage
Polyunsaturated fat 0.096g 0.038g Chinese cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese cabbage Broccoli
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
56%
Chinese cabbage
65%
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.