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  6. Chinese cabbage vs. Edamame

Chinese cabbage vs. Edamame — In-Depth Nutrition Comparison

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How are Chinese cabbage and edamame different?

  • Chinese cabbage is richer in vitamin A, vitamin C, and vitamin K, while edamame is higher in folate, manganese, copper, phosphorus, iron, fiber, and vitamin B1.
  • Chinese cabbage covers your daily need for vitamin A, 83% more than edamame.
  • Chinese cabbage contains 7 times more vitamin C than edamame. Chinese cabbage contains 45mg of vitamin C, while edamame contains 6.1mg.

Cabbage, chinese (pak-choi), raw and Edamame, frozen, prepared types were used in this article.

Infographic

Chinese cabbage vs Edamame 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 46% 19% 38% 85% 115% 37% 72% 0.78% 134% 4.4%
Contains more CalciumCalcium +66.7%
Contains more MagnesiumMagnesium +236.8%
Contains more PotassiumPotassium +73%
Contains more IronIron +183.8%
Contains more CopperCopper +1542.9%
Contains more ZincZinc +621.1%
Contains more PhosphorusPhosphorus +356.8%
Contains less SodiumSodium -90.8%
Contains more ManganeseManganese +544%
Contains more SeleniumSelenium +60%

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 20% 5% 14% 0% 50% 36% 17% 24% 23% 0% 67% 233% 31%
Contains more Vitamin CVitamin C +637.7%
Contains more Vitamin AVitamin A +1386.7%
Contains more Vitamin B6Vitamin B6 +94%
Contains more Vitamin KVitamin K +70.4%
Contains more Vitamin EVitamin E +655.6%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +121.4%
Contains more Vitamin B3Vitamin B3 +83%
Contains more Vitamin B5Vitamin B5 +348.9%
Contains more FolateFolate +371.2%
Contains more CholineCholine +779.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Edamame DV% diff.
Folate 66µg 311µg 61%
Vitamin C 45mg 6.1mg 43%
Manganese 0.159mg 1.024mg 38%
Copper 0.021mg 0.345mg 36%
Vitamin A 223µg 15µg 23%
Protein 1.5g 11.91g 21%
Phosphorus 37mg 169mg 19%
Iron 0.8mg 2.27mg 18%
Fiber 1g 5.2g 17%
Vitamin K 45.5µg 26.7µg 16%
Polyunsaturated fat 0.096g 2.156g 14%
Vitamin B1 0.04mg 0.2mg 13%
Magnesium 19mg 64mg 11%
Zinc 0.19mg 1.37mg 11%
Choline 6.4mg 56.3mg 9%
Fats 0.2g 5.2g 8%
Vitamin B2 0.07mg 0.155mg 7%
Vitamin B6 0.194mg 0.1mg 7%
Vitamin B5 0.088mg 0.395mg 6%
Potassium 252mg 436mg 5%
Calories 13kcal 121kcal 5%
Vitamin E 0.09mg 0.68mg 4%
Calcium 105mg 63mg 4%
Saturated fat 0.027g 0.62g 3%
Monounsaturated fat 0.015g 1.282g 3%
Vitamin B3 0.5mg 0.915mg 3%
Sodium 65mg 6mg 3%
Carbs 2.18g 8.91g 2%
Selenium 0.5µg 0.8µg 1%
Starch 1.51g 1%
Net carbs 1.18g 3.71g N/A
Sugar 1.18g 2.18g N/A
Trans fat 0g 0.009g N/A
Tryptophan 0.015mg 0.126mg 0%
Threonine 0.049mg 0.331mg 0%
Isoleucine 0.085mg 0.3mg 0%
Leucine 0.088mg 0.745mg 0%
Lysine 0.089mg 0.745mg 0%
Methionine 0.009mg 0.141mg 0%
Phenylalanine 0.044mg 0.488mg 0%
Valine 0.066mg 0.324mg 0%
Histidine 0.026mg 0.267mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - ALA 0.358g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 1.789g N/A

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
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 g
Contains more WaterWater +31%
Contains more ProteinProtein +694%
Contains more FatsFats +2500%
Contains more CarbsCarbs +308.7%
Contains more OtherOther +51.3%

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
15% 32% 53%
Saturated fat: Sat. Fat 0.62 g
Monounsaturated fat: Mono. Fat 1.282 g
Polyunsaturated fat: Poly. Fat 2.156 g
Contains less Sat. FatSaturated fat -95.6%
Contains more Mono. FatMonounsaturated fat +8446.7%
Contains more Poly. FatPolyunsaturated fat +2145.8%

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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. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/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.