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Chinese cabbage vs Cauliflower - In-Depth Nutrition Comparison

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Differences between Chinese cabbage and Cauliflower

  • Chinese cabbage has more Vitamin K, and Calcium, while Cauliflower has more Vitamin A, Vitamin B5, and Choline.
  • Chinese cabbage's daily need coverage for Vitamin K is 25% higher.
  • Cauliflower contains 5 times less Calcium than Chinese cabbage. Chinese cabbage contains 105mg of Calcium, while Cauliflower contains 22mg.

The food types used in this comparison are Cabbage, chinese (pak-choi), raw and Cauliflower, raw.

Infographic

Chinese cabbage vs Cauliflower 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
Contains more Iron +90.5%
Contains more Calcium +377.3%
Contains more Magnesium +26.7%
Contains more Potassium +18.7%
Contains more Copper +85.7%
Contains more Zinc +42.1%
Contains more Phosphorus +18.9%
Contains less Sodium -53.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 32% 23% 14% 7% 6% 16% 9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 16% 7% 27% 11% 14% 8% 19% 4%
Contains more Iron +90.5%
Contains more Calcium +377.3%
Contains more Magnesium +26.7%
Contains more Potassium +18.7%
Contains more Copper +85.7%
Contains more Zinc +42.1%
Contains more Phosphorus +18.9%
Contains less Sodium -53.8%

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
:
Contains more Vitamin A +∞%
Contains more Vitamin E +12.5%
Contains more Vitamin B2 +16.7%
Contains more Vitamin K +193.5%
Contains more Folate +15.8%
Contains more Vitamin B1 +25%
Contains more Vitamin B5 +658%
Equal in Vitamin C - 48.2
Equal in Vitamin B3 - 0.507
Equal in Vitamin B6 - 0.184
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 161% 0% 2% 0% 13% 14% 10% 41% 43% 0% 39% 43%
Contains more Vitamin A +∞%
Contains more Vitamin E +12.5%
Contains more Vitamin B2 +16.7%
Contains more Vitamin K +193.5%
Contains more Folate +15.8%
Contains more Vitamin B1 +25%
Contains more Vitamin B5 +658%
Equal in Vitamin C - 48.2
Equal in Vitamin B3 - 0.507
Equal in Vitamin B6 - 0.184

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
56
Chinese cabbage
30
Cauliflower
Mineral Summary Score
17
Chinese cabbage
13
Cauliflower

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 food.
Protein
9%
Chinese cabbage
12%
Cauliflower
Carbohydrates
2%
Chinese cabbage
5%
Cauliflower
Fats
1%
Chinese cabbage
1%
Cauliflower

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chinese cabbage Cauliflower
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 0.73g)
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.103g)
Which food is lower in glycemic index?
Chinese cabbage
Chinese cabbage is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 35mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Chinese cabbage Cauliflower Opinion
Calories 13 25 Cauliflower
Protein 1.5 1.92 Cauliflower
Fats 0.2 0.28 Cauliflower
Vitamin C 45 48.2 Cauliflower
Net carbs 1.1799999475479126 2.9700000286102295 Cauliflower
Carbs 2.18 4.97 Cauliflower
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 0.42 Chinese cabbage
Calcium 105 22 Chinese cabbage
Potassium 252 299 Cauliflower
Magnesium 19 15 Chinese cabbage
Sugar 1.18 1.91 Chinese cabbage
Fiber 1 2 Cauliflower
Copper 0.021 0.039 Cauliflower
Zinc 0.19 0.27 Cauliflower
Starch
Phosphorus 37 44 Cauliflower
Sodium 65 30 Cauliflower
Vitamin A 4468 0 Chinese cabbage
Vitamin E 0.09 0.08 Chinese cabbage
Vitamin D 0 0
Vitamin B1 0.04 0.05 Cauliflower
Vitamin B2 0.07 0.06 Chinese cabbage
Vitamin B3 0.5 0.507 Cauliflower
Vitamin B5 0.088 0.667 Cauliflower
Vitamin B6 0.194 0.184 Chinese cabbage
Vitamin B12 0 0
Vitamin K 45.5 15.5 Chinese cabbage
Folate 66 57 Chinese cabbage
Trans Fat 0 0
Saturated Fat 0.027 0.13 Chinese cabbage
Monounsaturated Fat 0.015 0.034 Cauliflower
Polyunsaturated fat 0.096 0.031 Chinese cabbage
Tryptophan 0.015 0.02 Cauliflower
Threonine 0.049 0.076 Cauliflower
Isoleucine 0.085 0.071 Chinese cabbage
Leucine 0.088 0.106 Cauliflower
Lysine 0.089 0.217 Cauliflower
Methionine 0.009 0.02 Cauliflower
Phenylalanine 0.044 0.065 Cauliflower
Valine 0.066 0.125 Cauliflower
Histidine 0.026 0.056 Cauliflower
Fructose 0.97 Cauliflower

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.