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  6. Chinese cabbage vs. Rapini

Chinese cabbage vs. Rapini — In-Depth Nutrition Comparison

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Important differences between Chinese cabbage and Rapini

  • Chinese cabbage has more Vitamin C, and Vitamin A RAE, however, Rapini has more Vitamin K, Iron, Manganese, Vitamin E , Vitamin B1, Fiber, Zinc, and Phosphorus.
  • Rapini's daily need coverage for Vitamin K is 149% more.
  • Chinese cabbage has 2 times more Vitamin C than Rapini. Chinese cabbage has 45mg of Vitamin C, while Rapini has 20.2mg.

The food varieties used in the comparison are Cabbage, chinese (pak-choi), raw and Broccoli raab, raw.

Infographic

Chinese cabbage vs Rapini 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.
Chinese cabbage
Chinese cabbage
1
:
9
Rapini
Rapini
Contains more Potassium +28.6%
Contains more Iron +167.5%
Contains more Magnesium +15.8%
Contains more Phosphorus +97.3%
Contains less Sodium -49.2%
Contains more Zinc +305.3%
Contains more Copper +100%
Contains more Manganese +148.4%
Contains more Selenium +100%
Equal in Calcium - 108
Chinese cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Rapini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Contains more Potassium +28.6%
Contains more Iron +167.5%
Contains more Magnesium +15.8%
Contains more Phosphorus +97.3%
Contains less Sodium -49.2%
Contains more Zinc +305.3%
Contains more Copper +100%
Contains more Manganese +148.4%
Contains more Selenium +100%
Equal in Calcium - 108

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.
Chinese cabbage
Chinese cabbage
3
:
7
Rapini
Rapini
Contains more Vitamin A +70.4%
Contains more Vitamin C +122.8%
Contains more Vitamin B6 +13.5%
Contains more Vitamin E +1700%
Contains more Vitamin B1 +305%
Contains more Vitamin B2 +84.3%
Contains more Vitamin B3 +144.2%
Contains more Vitamin B5 +265.9%
Contains more Folate +25.8%
Contains more Vitamin K +392.3%
Chinese cabbage
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%
Rapini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 560%
Contains more Vitamin A +70.4%
Contains more Vitamin C +122.8%
Contains more Vitamin B6 +13.5%
Contains more Vitamin E +1700%
Contains more Vitamin B1 +305%
Contains more Vitamin B2 +84.3%
Contains more Vitamin B3 +144.2%
Contains more Vitamin B5 +265.9%
Contains more Folate +25.8%
Contains more Vitamin K +392.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chinese cabbage
Chinese cabbage
1
:
4
Rapini
Rapini
Contains more Protein +111.3%
Contains more Fats +145%
Contains more Carbs +30.7%
Contains more Other +17.5%
Equal in Water - 92.55
Chinese cabbage
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Rapini
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Contains more Protein +111.3%
Contains more Fats +145%
Contains more Carbs +30.7%
Contains more Other +17.5%
Equal in Water - 92.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chinese cabbage
Chinese cabbage
1
:
2
Rapini
Rapini
Contains less Saturated Fat -46%
Contains more Monounsaturated Fat +73.3%
Contains more Polyunsaturated fat +35.4%
Chinese cabbage
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
Rapini
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Contains less Saturated Fat -46%
Contains more Monounsaturated Fat +73.3%
Contains more Polyunsaturated fat +35.4%

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

All nutrients comparison - raw data values

Nutrient Chinese cabbage Rapini Opinion
Net carbs 1.18g 0.15g Chinese cabbage
Protein 1.5g 3.17g Rapini
Fats 0.2g 0.49g Rapini
Carbs 2.18g 2.85g Rapini
Calories 13kcal 22kcal Rapini
Fructose 0.17g Rapini
Sugar 1.18g 0.38g Rapini
Fiber 1g 2.7g Rapini
Calcium 105mg 108mg Rapini
Iron 0.8mg 2.14mg Rapini
Magnesium 19mg 22mg Rapini
Phosphorus 37mg 73mg Rapini
Potassium 252mg 196mg Chinese cabbage
Sodium 65mg 33mg Rapini
Zinc 0.19mg 0.77mg Rapini
Copper 0.021mg 0.042mg Rapini
Manganese 0.159mg 0.395mg Rapini
Selenium 0.5µg 1µg Rapini
Vitamin A 4468IU 2622IU Chinese cabbage
Vitamin A RAE 223µg 131µg Chinese cabbage
Vitamin E 0.09mg 1.62mg Rapini
Vitamin C 45mg 20.2mg Chinese cabbage
Vitamin B1 0.04mg 0.162mg Rapini
Vitamin B2 0.07mg 0.129mg Rapini
Vitamin B3 0.5mg 1.221mg Rapini
Vitamin B5 0.088mg 0.322mg Rapini
Vitamin B6 0.194mg 0.171mg Chinese cabbage
Folate 66µg 83µg Rapini
Vitamin K 45.5µg 224µg Rapini
Tryptophan 0.015mg 0.043mg Rapini
Threonine 0.049mg 0.106mg Rapini
Isoleucine 0.085mg 0.104mg Rapini
Leucine 0.088mg 0.17mg Rapini
Lysine 0.089mg 0.198mg Rapini
Methionine 0.009mg 0.048mg Rapini
Phenylalanine 0.044mg 0.128mg Rapini
Valine 0.066mg 0.153mg Rapini
Histidine 0.026mg 0.066mg Rapini
Saturated Fat 0.027g 0.05g Chinese cabbage
Monounsaturated Fat 0.015g 0.026g Rapini
Polyunsaturated fat 0.096g 0.13g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese cabbage Rapini
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
86%
Rapini
Minerals Daily Need Coverage Score
16%
Chinese cabbage
27%
Rapini

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 0.8g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 32mg)
Which food is richer in minerals?
Rapini
Rapini is relatively richer in minerals
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.023g)
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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.