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  6. Chinese cabbage vs. Plum

Chinese cabbage vs. Plum — In-Depth Nutrition Comparison

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A recap on differences between Chinese cabbage and plums

  • Chinese cabbage is higher than plums in vitamin A, vitamin C, vitamin K, folate, vitamin B6, calcium, and iron.
  • Chinese cabbage covers your daily vitamin A needs 82% more than plums.
  • Chinese cabbage contains 18 times more calcium than plums. While Chinese cabbage contains 105mg of calcium, plums contain only 6mg.
  • The glycemic index of Chinese cabbage is lower.

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

Infographic

Chinese cabbage vs Plum 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%
Plum
Plum
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
Contains more MagnesiumMagnesium +171.4%
Contains more CalciumCalcium +1650%
Contains more PotassiumPotassium +60.5%
Contains more IronIron +370.6%
Contains more ZincZinc +90%
Contains more PhosphorusPhosphorus +131.3%
Contains more ManganeseManganese +205.8%
Contains more SeleniumSelenium +∞%
Contains more CopperCopper +171.4%
Contains less SodiumSodium -100%

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%
Plum
Plum
2
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 32% 5.7% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
Contains more Vitamin CVitamin C +373.7%
Contains more Vitamin AVitamin A +1211.8%
Contains more Vitamin B1Vitamin B1 +42.9%
Contains more Vitamin B2Vitamin B2 +169.2%
Contains more Vitamin B3Vitamin B3 +19.9%
Contains more Vitamin B6Vitamin B6 +569%
Contains more Vitamin KVitamin K +610.9%
Contains more FolateFolate +1220%
Contains more CholineCholine +236.8%
Contains more Vitamin EVitamin E +188.9%
Contains more Vitamin B5Vitamin B5 +53.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Plum DV% diff.
Vitamin C 45mg 9.5mg 39%
Vitamin K 45.5µg 6.4µg 33%
Vitamin A 223µg 17µg 23%
Folate 66µg 5µg 15%
Vitamin B6 0.194mg 0.029mg 13%
Calcium 105mg 6mg 10%
Iron 0.8mg 0.17mg 8%
Manganese 0.159mg 0.052mg 5%
Copper 0.021mg 0.057mg 4%
Fructose 3.07g 4%
Magnesium 19mg 7mg 3%
Vitamin B2 0.07mg 0.026mg 3%
Carbs 2.18g 11.42g 3%
Phosphorus 37mg 16mg 3%
Sodium 65mg 0mg 3%
Potassium 252mg 157mg 3%
Protein 1.5g 0.7g 2%
Calories 13kcal 46kcal 2%
Fiber 1g 1.4g 2%
Vitamin E 0.09mg 0.26mg 1%
Choline 6.4mg 1.9mg 1%
Selenium 0.5µg 0µg 1%
Vitamin B1 0.04mg 0.028mg 1%
Vitamin B5 0.088mg 0.135mg 1%
Vitamin B3 0.5mg 0.417mg 1%
Zinc 0.19mg 0.1mg 1%
Fats 0.2g 0.28g 0%
Net carbs 1.18g 10.02g N/A
Sugar 1.18g 9.92g N/A
Saturated fat 0.027g 0.017g 0%
Monounsaturated fat 0.015g 0.134g 0%
Polyunsaturated fat 0.096g 0.044g 0%
Tryptophan 0.015mg 0.009mg 0%
Threonine 0.049mg 0.01mg 0%
Isoleucine 0.085mg 0.014mg 0%
Leucine 0.088mg 0.015mg 0%
Lysine 0.089mg 0.016mg 0%
Methionine 0.009mg 0.008mg 0%
Phenylalanine 0.044mg 0.014mg 0%
Valine 0.066mg 0.016mg 0%
Histidine 0.026mg 0.009mg 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
Plum
Plum
2
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more ProteinProtein +114.3%
Contains more OtherOther +116.2%
Contains more FatsFats +40%
Contains more CarbsCarbs +423.9%
~equal in Water ~87.23g

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
Plum
Plum
2
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 g
Contains more Poly. FatPolyunsaturated fat +118.2%
Contains less Sat. FatSaturated fat -37%
Contains more Mono. FatMonounsaturated fat +793.3%

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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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.