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Chinese cabbage vs. Chinese broccoli — In-Depth Nutrition Comparison

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A recap on the differences between Chinese cabbage and chinese broccoli

  • Chinese cabbage is higher in vitamin A, vitamin C, and vitamin B6, yet chinese broccoli is higher in vitamin K, folate, fiber, and vitamin B2.
  • Chinese cabbage covers your daily vitamin A needs 57% more than chinese broccoli.
  • 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains more IronIron +42.9%
Contains more CopperCopper +190.5%
Contains more ZincZinc +105.3%
Contains more PhosphorusPhosphorus +10.8%
Contains less SodiumSodium -89.2%
Contains more ManganeseManganese +66%
Contains more SeleniumSelenium +160%
~equal in Magnesium ~18mg
~equal in Calcium ~100mg
~equal in Potassium ~261mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin CVitamin C +59.6%
Contains more Vitamin AVitamin A +172%
Contains more Vitamin B3Vitamin B3 +14.4%
Contains more Vitamin B6Vitamin B6 +177.1%
Contains more Vitamin EVitamin E +433.3%
Contains more Vitamin B1Vitamin B1 +137.5%
Contains more Vitamin B2Vitamin B2 +108.6%
Contains more Vitamin B5Vitamin B5 +80.7%
Contains more Vitamin KVitamin K +86.4%
Contains more FolateFolate +50%
Contains more CholineCholine +295.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Chinese broccoli DV% diff.
Vitamin K 45.5µg 84.8µg 33%
Vitamin C 45mg 28.2mg 19%
Vitamin A 223µg 82µg 16%
Vitamin B6 0.194mg 0.07mg 10%
Folate 66µg 99µg 8%
Vitamin B2 0.07mg 0.146mg 6%
Fiber 1g 2.5g 6%
Manganese 0.159mg 0.264mg 5%
Vitamin B1 0.04mg 0.095mg 5%
Copper 0.021mg 0.061mg 4%
Choline 6.4mg 25.3mg 3%
Iron 0.8mg 0.56mg 3%
Sodium 65mg 7mg 3%
Vitamin E 0.09mg 0.48mg 3%
Zinc 0.19mg 0.39mg 2%
Polyunsaturated fat 0.096g 0.33g 2%
Calcium 105mg 100mg 1%
Carbs 2.18g 3.81g 1%
Vitamin B5 0.088mg 0.159mg 1%
Phosphorus 37mg 41mg 1%
Selenium 0.5µg 1.3µg 1%
Protein 1.5g 1.14g 1%
Fats 0.2g 0.72g 1%
Calories 13kcal 22kcal 0%
Net carbs 1.18g 1.31g N/A
Magnesium 19mg 18mg 0%
Potassium 252mg 261mg 0%
Sugar 1.18g 0.84g N/A
Vitamin B3 0.5mg 0.437mg 0%
Saturated fat 0.027g 0.11g 0%
Monounsaturated fat 0.015g 0.05g 0%
Tryptophan 0.015mg 0%
Threonine 0.049mg 0%
Isoleucine 0.085mg 0%
Leucine 0.088mg 0%
Lysine 0.089mg 0%
Methionine 0.009mg 0%
Phenylalanine 0.044mg 0%
Valine 0.066mg 0%
Histidine 0.026mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +31.6%
Contains more FatsFats +260%
Contains more CarbsCarbs +74.8%
~equal in Water ~93.54g
~equal in Other ~0.79g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains less Sat. FatSaturated fat -75.5%
Contains more Mono. FatMonounsaturated fat +233.3%
Contains more Poly. FatPolyunsaturated fat +243.8%

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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. 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.