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  6. Chinese cabbage vs. Heart of palm

Chinese cabbage vs. Heart of palm — In-Depth Nutrition Comparison

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How are Chinese cabbage and heart of palm different?

  • Chinese cabbage is richer in vitamin A, vitamin C, vitamin K, and folate, while heart of palm is higher in copper, vitamin B6, potassium, zinc, phosphorus, and iron.
  • Chinese cabbage covers your daily need for vitamin A, 88% more than heart of palm.

Cabbage, chinese (pak-choi), raw and Hearts of palm, raw types were used in this article.

Infographic

Chinese cabbage vs Heart of palm 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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +90%
Contains more CalciumCalcium +483.3%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +616.7%
Contains more IronIron +111.3%
Contains more CopperCopper +2966.7%
Contains more ZincZinc +1863.2%
Contains more PhosphorusPhosphorus +278.4%
Contains less SodiumSodium -78.5%
Contains more SeleniumSelenium +40%

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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin CVitamin C +462.5%
Contains more Vitamin AVitamin A +7333.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +175%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +455.6%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B2Vitamin B2 +157.1%
Contains more Vitamin B3Vitamin B3 +80%
Contains more Vitamin B6Vitamin B6 +317.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Heart of palm DV% diff.
Copper 0.021mg 0.644mg 69%
Vitamin B6 0.194mg 0.81mg 47%
Potassium 252mg 1806mg 46%
Vitamin C 45mg 8mg 41%
Vitamin K 45.5µg 0µg 38%
Zinc 0.19mg 3.73mg 32%
Vitamin A 223µg 3µg 24%
Phosphorus 37mg 140mg 15%
Folate 66µg 24µg 11%
Iron 0.8mg 1.69mg 11%
Calcium 105mg 18mg 9%
Vitamin B2 0.07mg 0.18mg 8%
Carbs 2.18g 25.61g 8%
Manganese 0.159mg 7%
Calories 13kcal 115kcal 5%
Vitamin E 0.09mg 0.5mg 3%
Vitamin B3 0.5mg 0.9mg 3%
Sodium 65mg 14mg 2%
Vitamin B5 0.088mg 2%
Magnesium 19mg 10mg 2%
Protein 1.5g 2.7g 2%
Fiber 1g 1.5g 2%
Choline 6.4mg 0mg 1%
Vitamin B1 0.04mg 0.05mg 1%
Fats 0.2g 0.2g 0%
Net carbs 1.18g 24.11g N/A
Sugar 1.18g 17.16g N/A
Selenium 0.5µg 0.7µg 0%
Saturated fat 0.027g 0.046g 0%
Monounsaturated fat 0.015g 0.005g 0%
Polyunsaturated fat 0.096g 0.089g 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
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more WaterWater +37.2%
Contains more ProteinProtein +80%
Contains more CarbsCarbs +1074.8%
Contains more OtherOther +148.8%
~equal in Fats ~0.2g

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
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains less Sat. FatSaturated fat -41.3%
Contains more Mono. FatMonounsaturated fat +200%
~equal in Polyunsaturated fat ~0.089g

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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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.