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  6. Chinese cabbage vs. Collard Greens

Chinese cabbage vs. Collard Greens — In-Depth Nutrition Comparison

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How are Chinese cabbage and Collard Greens different?

  • Chinese cabbage is richer in Vitamin C, Folate, and Vitamin B6, while Collard Greens is higher in Vitamin K, Vitamin A RAE, Manganese, Fiber, Choline, and Vitamin E .
  • Collard Greens covers your daily need of Vitamin K 301% more than Chinese cabbage.
  • Chinese cabbage contains 4 times more Folate than Collard Greens. Chinese cabbage contains 66µg of Folate, while Collard Greens contains 16µg.

Cabbage, chinese (pak-choi), raw and Collards, cooked, boiled, drained, without salt types were used in this article.

Infographic

Chinese cabbage vs Collard Greens 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
2
:
7
Collard Greens
Collard Greens
Contains more Phosphorus +15.6%
Contains more Potassium +115.4%
Contains more Calcium +34.3%
Contains more Iron +41.3%
Contains more Magnesium +10.5%
Contains less Sodium -76.9%
Contains more Zinc +21.1%
Contains more Copper +142.9%
Contains more Manganese +220.8%
Equal in Selenium - 0.5
Chinese cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Collard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 43% 15% 14% 11% 2% 7% 17% 67% 3%
Contains more Phosphorus +15.6%
Contains more Potassium +115.4%
Contains more Calcium +34.3%
Contains more Iron +41.3%
Contains more Magnesium +10.5%
Contains less Sodium -76.9%
Contains more Zinc +21.1%
Contains more Copper +142.9%
Contains more Manganese +220.8%
Equal in Selenium - 0.5

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
:
6
Collard Greens
Collard Greens
Contains more Vitamin C +147.3%
Contains more Vitamin B6 +51.6%
Contains more Folate +312.5%
Contains more Vitamin A +70.1%
Contains more Vitamin E +877.8%
Contains more Vitamin B2 +51.4%
Contains more Vitamin B3 +15%
Contains more Vitamin B5 +147.7%
Contains more Vitamin K +793.6%
Equal in Vitamin B1 - 0.04
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%
Collard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 456% 18% 0% 61% 10% 25% 11% 14% 30% 12% 0% 1017%
Contains more Vitamin C +147.3%
Contains more Vitamin B6 +51.6%
Contains more Folate +312.5%
Contains more Vitamin A +70.1%
Contains more Vitamin E +877.8%
Contains more Vitamin B2 +51.4%
Contains more Vitamin B3 +15%
Contains more Vitamin B5 +147.7%
Contains more Vitamin K +793.6%
Equal in Vitamin B1 - 0.04

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chinese cabbage
Chinese cabbage
2
:
3
Collard Greens
Collard Greens
Contains more Protein +80.7%
Contains more Fats +260%
Contains more Carbs +159.2%
Equal in Water - 90.18
Equal in Other - 0.74
Chinese cabbage
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Collard Greens
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 g
Contains more Protein +80.7%
Contains more Fats +260%
Contains more Carbs +159.2%
Equal in Water - 90.18
Equal in Other - 0.74

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chinese cabbage
Chinese cabbage
1
:
2
Collard Greens
Collard Greens
Contains less Saturated Fat -42.6%
Contains more Monounsaturated Fat +73.3%
Contains more Polyunsaturated fat +80.2%
Chinese cabbage
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
Collard Greens
19% 11% 70%
Saturated Fat: 0.047 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.173 g
Contains less Saturated Fat -42.6%
Contains more Monounsaturated Fat +73.3%
Contains more Polyunsaturated fat +80.2%

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

All nutrients comparison - raw data values

Nutrient Chinese cabbage Collard Greens Opinion
Net carbs 1.18g 1.65g Collard Greens
Protein 1.5g 2.71g Collard Greens
Fats 0.2g 0.72g Collard Greens
Carbs 2.18g 5.65g Collard Greens
Calories 13kcal 33kcal Collard Greens
Sugar 1.18g 0.4g Collard Greens
Fiber 1g 4g Collard Greens
Calcium 105mg 141mg Collard Greens
Iron 0.8mg 1.13mg Collard Greens
Magnesium 19mg 21mg Collard Greens
Phosphorus 37mg 32mg Chinese cabbage
Potassium 252mg 117mg Chinese cabbage
Sodium 65mg 15mg Collard Greens
Zinc 0.19mg 0.23mg Collard Greens
Copper 0.021mg 0.051mg Collard Greens
Manganese 0.159mg 0.51mg Collard Greens
Selenium 0.5µg 0.5µg
Vitamin A 4468IU 7600IU Collard Greens
Vitamin A RAE 223µg 380µg Collard Greens
Vitamin E 0.09mg 0.88mg Collard Greens
Vitamin C 45mg 18.2mg Chinese cabbage
Vitamin B1 0.04mg 0.04mg
Vitamin B2 0.07mg 0.106mg Collard Greens
Vitamin B3 0.5mg 0.575mg Collard Greens
Vitamin B5 0.088mg 0.218mg Collard Greens
Vitamin B6 0.194mg 0.128mg Chinese cabbage
Folate 66µg 16µg Chinese cabbage
Vitamin K 45.5µg 406.6µg Collard Greens
Tryptophan 0.015mg 0.027mg Collard Greens
Threonine 0.049mg 0.074mg Collard Greens
Isoleucine 0.085mg 0.086mg Collard Greens
Leucine 0.088mg 0.13mg Collard Greens
Lysine 0.089mg 0.101mg Collard Greens
Methionine 0.009mg 0.028mg Collard Greens
Phenylalanine 0.044mg 0.075mg Collard Greens
Valine 0.066mg 0.104mg Collard Greens
Histidine 0.026mg 0.04mg Collard Greens
Saturated Fat 0.027g 0.047g Chinese cabbage
Monounsaturated Fat 0.015g 0.026g Collard Greens
Polyunsaturated fat 0.096g 0.173g Collard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese cabbage Collard Greens
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
138%
Collard Greens
Minerals Daily Need Coverage Score
16%
Chinese cabbage
22%
Collard Greens

Comparison summary

Which food is lower in Sugar?
Collard Greens
Collard Greens is lower in Sugar (difference - 0.78g)
Which food contains less Sodium?
Collard Greens
Collard Greens contains less Sodium (difference - 50mg)
Which food is lower in glycemic index?
Collard Greens
Collard Greens is lower in glycemic index (difference - 32)
Which food is cheaper?
Collard Greens
Collard Greens is cheaper (difference - $0.4)
Which food is richer in minerals?
Collard Greens
Collard Greens is relatively richer in minerals
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.02g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Collard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170407/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.