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Chinese cabbage vs Endive - In-Depth Nutrition Comparison

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How are Chinese cabbage and Endive different?

  • Chinese cabbage is higher in Vitamin C, Vitamin B6, and Vitamin A RAE, however Endive is richer in Vitamin K, Folate, Vitamin B5, Manganese, Copper, Fiber, and Zinc.
  • Daily need coverage for Vitamin K from Endive is 155% higher.
  • Chinese cabbage contains 10 times more Vitamin B6 than Endive. While Chinese cabbage contains 0.194mg of Vitamin B6, Endive contains only 0.02mg.

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

Infographic

Chinese cabbage vs Endive infographic
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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 Calcium +101.9%
Contains more Magnesium +26.7%
Contains more Phosphorus +32.1%
Contains more Potassium +24.6%
Contains less Sodium -66.2%
Contains more Zinc +315.8%
Contains more Copper +371.4%
Equal in Iron - 0.83
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 32% 30% 14% 16% 23% 9% 6% 7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 32% 11% 12% 28% 3% 22% 33%
Contains more Calcium +101.9%
Contains more Magnesium +26.7%
Contains more Phosphorus +32.1%
Contains more Potassium +24.6%
Contains less Sodium -66.2%
Contains more Zinc +315.8%
Contains more Copper +371.4%
Equal in Iron - 0.83

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
:
6
Endive
Contains more Vitamin A +106.2%
Contains more Vitamin C +592.3%
Contains more Vitamin B3 +25%
Contains more Vitamin B6 +870%
Contains more Vitamin E +388.9%
Contains more Vitamin B1 +100%
Contains more Vitamin B5 +922.7%
Contains more Folate +115.2%
Contains more Vitamin K +407.7%
Equal in Vitamin B2 - 0.075
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 131% 9% 0% 22% 20% 18% 8% 54% 5% 107% 0% 578%
Contains more Vitamin A +106.2%
Contains more Vitamin C +592.3%
Contains more Vitamin B3 +25%
Contains more Vitamin B6 +870%
Contains more Vitamin E +388.9%
Contains more Vitamin B1 +100%
Contains more Vitamin B5 +922.7%
Contains more Folate +115.2%
Contains more Vitamin K +407.7%
Equal in Vitamin B2 - 0.075

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

All nutrients comparison - raw data values

Nutrient Chinese cabbage Endive Opinion
Net carbs 1.18g 0.25g Chinese cabbage
Protein 1.5g 1.25g Chinese cabbage
Fats 0.2g 0.2g
Carbs 2.18g 3.35g Endive
Calories 13kcal 17kcal Endive
Starch g g
Fructose g g
Sugar 1.18g 0.25g Endive
Fiber 1g 3.1g Endive
Calcium 105mg 52mg Chinese cabbage
Iron 0.8mg 0.83mg Endive
Magnesium 19mg 15mg Chinese cabbage
Phosphorus 37mg 28mg Chinese cabbage
Potassium 252mg 314mg Endive
Sodium 65mg 22mg Endive
Zinc 0.19mg 0.79mg Endive
Copper 0.021mg 0.099mg Endive
Vitamin A 4468IU 2167IU Chinese cabbage
Vitamin E 0.09mg 0.44mg Endive
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 45mg 6.5mg Chinese cabbage
Vitamin B1 0.04mg 0.08mg Endive
Vitamin B2 0.07mg 0.075mg Endive
Vitamin B3 0.5mg 0.4mg Chinese cabbage
Vitamin B5 0.088mg 0.9mg Endive
Vitamin B6 0.194mg 0.02mg Chinese cabbage
Folate 66µg 142µg Endive
Vitamin B12 0µg 0µg
Vitamin K 45.5µg 231µg Endive
Tryptophan 0.015mg 0.005mg Chinese cabbage
Threonine 0.049mg 0.05mg Endive
Isoleucine 0.085mg 0.072mg Chinese cabbage
Leucine 0.088mg 0.098mg Endive
Lysine 0.089mg 0.063mg Chinese cabbage
Methionine 0.009mg 0.014mg Endive
Phenylalanine 0.044mg 0.053mg Endive
Valine 0.066mg 0.063mg Chinese cabbage
Histidine 0.026mg 0.023mg Chinese cabbage
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.027g 0.048g Chinese cabbage
Monounsaturated Fat 0.015g 0.004g Chinese cabbage
Polyunsaturated fat 0.096g 0.087g Chinese cabbage

Which food is preferable for your diet?

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

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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
79
Endive
Mineral Summary Score
17
Chinese cabbage
19
Endive

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
8%
Endive
Carbohydrates
2%
Chinese cabbage
3%
Endive
Fats
1%
Chinese cabbage
1%
Endive

Comparison summary

Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 0.93g)
Which food contains less Sodium?
Endive
Endive contains less Sodium (difference - 43mg)
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.021g)
Which food is lower in glycemic index?
Chinese cabbage
Chinese cabbage is lower in glycemic index (difference - 13)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)
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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.