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Chinese cabbage vs Chinese broccoli - In-Depth Nutrition Comparison

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A recap on differences between Chinese cabbage and Chinese broccoli

  • Chinese cabbage is higher in Vitamin C, Vitamin A RAE, and Vitamin B6, yet Chinese broccoli is higher in Vitamin K, Folate, Fiber, and Vitamin B2.
  • Chinese broccoli covers your daily Vitamin K needs 33% more than Chinese cabbage.
  • Chinese cabbage contains 3 times more Vitamin B6 than Chinese broccoli. While Chinese cabbage contains 0.194mg of Vitamin B6, Chinese broccoli contains only 0.07mg.

Food varieties used in this article are Cabbage, chinese (pak-choi), raw and Broccoli, chinese, cooked.

Infographic

Chinese cabbage vs Chinese 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +42.9%
Contains more Phosphorus +10.8%
Contains less Sodium -89.2%
Contains more Zinc +105.3%
Contains more Copper +190.5%
Equal in Calcium - 100
Equal in Magnesium - 18
Equal in Potassium - 261
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 32% 30% 14% 16% 23% 9% 6% 7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 22% 13% 18% 24% 1% 11% 21%
Contains more Iron +42.9%
Contains more Phosphorus +10.8%
Contains less Sodium -89.2%
Contains more Zinc +105.3%
Contains more Copper +190.5%
Equal in Calcium - 100
Equal in Magnesium - 18
Equal in Potassium - 261

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 +172.8%
Contains more Vitamin C +59.6%
Contains more Vitamin B3 +14.4%
Contains more Vitamin B6 +177.1%
Contains more Vitamin E +433.3%
Contains more Vitamin B1 +137.5%
Contains more Vitamin B2 +108.6%
Contains more Vitamin B5 +80.7%
Contains more Folate +50%
Contains more Vitamin K +86.4%
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 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
Contains more Vitamin A +172.8%
Contains more Vitamin C +59.6%
Contains more Vitamin B3 +14.4%
Contains more Vitamin B6 +177.1%
Contains more Vitamin E +433.3%
Contains more Vitamin B1 +137.5%
Contains more Vitamin B2 +108.6%
Contains more Vitamin B5 +80.7%
Contains more Folate +50%
Contains more Vitamin K +86.4%

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 Chinese broccoli
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chinese cabbage Chinese broccoli Opinion
Net carbs 1.18g 1.31g Chinese broccoli
Protein 1.5g 1.14g Chinese cabbage
Fats 0.2g 0.72g Chinese broccoli
Carbs 2.18g 3.81g Chinese broccoli
Calories 13kcal 22kcal Chinese broccoli
Starch g g
Fructose g g
Sugar 1.18g 0.84g Chinese broccoli
Fiber 1g 2.5g Chinese broccoli
Calcium 105mg 100mg Chinese cabbage
Iron 0.8mg 0.56mg Chinese cabbage
Magnesium 19mg 18mg Chinese cabbage
Phosphorus 37mg 41mg Chinese broccoli
Potassium 252mg 261mg Chinese broccoli
Sodium 65mg 7mg Chinese broccoli
Zinc 0.19mg 0.39mg Chinese broccoli
Copper 0.021mg 0.061mg Chinese broccoli
Vitamin A 4468IU 1638IU Chinese cabbage
Vitamin E 0.09mg 0.48mg Chinese broccoli
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 45mg 28.2mg Chinese cabbage
Vitamin B1 0.04mg 0.095mg Chinese broccoli
Vitamin B2 0.07mg 0.146mg Chinese broccoli
Vitamin B3 0.5mg 0.437mg Chinese cabbage
Vitamin B5 0.088mg 0.159mg Chinese broccoli
Vitamin B6 0.194mg 0.07mg Chinese cabbage
Folate 66µg 99µg Chinese broccoli
Vitamin B12 0µg 0µg
Vitamin K 45.5µg 84.8µg Chinese broccoli
Tryptophan 0.015mg mg Chinese cabbage
Threonine 0.049mg mg Chinese cabbage
Isoleucine 0.085mg mg Chinese cabbage
Leucine 0.088mg mg Chinese cabbage
Lysine 0.089mg mg Chinese cabbage
Methionine 0.009mg mg Chinese cabbage
Phenylalanine 0.044mg mg Chinese cabbage
Valine 0.066mg mg Chinese cabbage
Histidine 0.026mg mg Chinese cabbage
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.027g 0.11g Chinese cabbage
Monounsaturated Fat 0.015g 0.05g Chinese broccoli
Polyunsaturated fat 0.096g 0.33g Chinese broccoli

Which food is preferable for your diet?

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

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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
48
Chinese broccoli
Mineral Summary Score
17
Chinese cabbage
17
Chinese broccoli

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
7%
Chinese broccoli
Carbohydrates
2%
Chinese cabbage
4%
Chinese broccoli
Fats
1%
Chinese cabbage
3%
Chinese broccoli

Comparison summary

Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.083g)
Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 0.34g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 58mg)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $0.4)
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 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.

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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.