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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, 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
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Rapini
Contains more Potassium +28.6%
Contains more Iron +167.5%
Contains more Magnesium +15.8%
Contains more Copper +100%
Contains more Zinc +305.3%
Contains more Phosphorus +97.3%
Contains less Sodium -49.2%
Equal in Calcium - 108
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 32% 23% 14% 7% 6% 16% 9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 33% 18% 16% 14% 22% 32% 5%
Contains more Potassium +28.6%
Contains more Iron +167.5%
Contains more Magnesium +15.8%
Contains more Copper +100%
Contains more Zinc +305.3%
Contains more Phosphorus +97.3%
Contains less Sodium -49.2%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Rapini
Contains more Vitamin C +122.8%
Contains more Vitamin A +70.4%
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 Vitamin K +392.3%
Contains more Folate +25.8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 150% 269% 2% 0% 10% 17% 10% 6% 45% 0% 114% 50%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 68% 158% 33% 0% 41% 30% 23% 20% 40% 0% 560% 63%
Contains more Vitamin C +122.8%
Contains more Vitamin A +70.4%
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 Vitamin K +392.3%
Contains more Folate +25.8%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
56
Chinese cabbage
86
Rapini
Mineral Summary Score
17
Chinese cabbage
27
Rapini

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
9%
Chinese cabbage
19%
Rapini
Carbohydrates
2%
Chinese cabbage
3%
Rapini
Fats
1%
Chinese cabbage
2%
Rapini

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chinese cabbage Rapini
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Chinese cabbage Rapini
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food contains less Sugars?
Rapini
Rapini contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Chinese cabbage Rapini Opinion
Calories 13 22 Rapini
Protein 1.5 3.17 Rapini
Fats 0.2 0.49 Rapini
Vitamin C 45 20.2 Chinese cabbage
Carbs 2.18 2.85 Rapini
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 2.14 Rapini
Calcium 105 108 Rapini
Potassium 252 196 Chinese cabbage
Magnesium 19 22 Rapini
Sugars 1.18 0.38 Rapini
Fiber 1 2.7 Rapini
Copper 0.021 0.042 Rapini
Zinc 0.19 0.77 Rapini
Starch
Phosphorus 37 73 Rapini
Sodium 65 33 Rapini
Vitamin A 4468 2622 Chinese cabbage
Vitamin E 0.09 1.62 Rapini
Vitamin D 0 0
Vitamin B1 0.04 0.162 Rapini
Vitamin B2 0.07 0.129 Rapini
Vitamin B3 0.5 1.221 Rapini
Vitamin B5 0.088 0.322 Rapini
Vitamin B6 0.194 0.171 Chinese cabbage
Vitamin B12 0 0
Vitamin K 45.5 224 Rapini
Folate 66 83 Rapini
Trans Fat 0 0
Saturated Fat 0.027 0.05 Chinese cabbage
Monounsaturated Fat 0.015 0.026 Rapini
Polyunsaturated fat 0.096 0.13 Rapini
Tryptophan 0.015 0.043 Rapini
Threonine 0.049 0.106 Rapini
Isoleucine 0.085 0.104 Rapini
Leucine 0.088 0.17 Rapini
Lysine 0.089 0.198 Rapini
Methionine 0.009 0.048 Rapini
Phenylalanine 0.044 0.128 Rapini
Valine 0.066 0.153 Rapini
Histidine 0.026 0.066 Rapini
Fructose 0.17 Rapini

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods 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.