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  6. Chinese cabbage vs. Kale

Chinese cabbage vs. Kale — In-Depth Nutrition Comparison

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Significant differences between Chinese cabbage and Kale

  • Chinese cabbage has more Folate, however, Kale is richer in Vitamin K, Vitamin A RAE, Copper, Manganese, and Vitamin E .
  • Kale covers your daily Vitamin K needs 643% more than Chinese cabbage.
  • Kale has 5 times less Folate than Chinese cabbage. Chinese cabbage has 66µg of Folate, while Kale has 13µg.

Specific food types used in this comparison are Cabbage, chinese (pak-choi), raw and Kale, cooked, boiled, drained, without salt.

Infographic

Chinese cabbage vs Kale 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
4
:
6
Kale
Kale
Contains more Calcium +45.8%
Contains more Phosphorus +32.1%
Contains more Potassium +10.5%
Contains more Iron +12.5%
Contains less Sodium -64.6%
Contains more Zinc +26.3%
Contains more Copper +642.9%
Contains more Manganese +161.6%
Contains more Selenium +80%
Equal in Magnesium - 18
Equal in Potassium - 228
Chinese cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Contains more Calcium +45.8%
Contains more Phosphorus +32.1%
Contains more Potassium +10.5%
Contains more Iron +12.5%
Contains less Sodium -64.6%
Contains more Zinc +26.3%
Contains more Copper +642.9%
Contains more Manganese +161.6%
Contains more Selenium +80%
Equal in Magnesium - 18
Equal in Potassium - 228

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
4
:
4
Kale
Kale
Contains more Vitamin B5 +79.6%
Contains more Vitamin B6 +40.6%
Contains more Folate +407.7%
Contains more Vitamin A +204.9%
Contains more Vitamin E +844.4%
Contains more Vitamin B1 +32.5%
Contains more Vitamin K +1695.6%
Equal in Vitamin C - 41
Equal in Vitamin B2 - 0.07
Equal in Vitamin B3 - 0.5
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%
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
Contains more Vitamin B5 +79.6%
Contains more Vitamin B6 +40.6%
Contains more Folate +407.7%
Contains more Vitamin A +204.9%
Contains more Vitamin E +844.4%
Contains more Vitamin B1 +32.5%
Contains more Vitamin K +1695.6%
Equal in Vitamin C - 41
Equal in Vitamin B2 - 0.07
Equal in Vitamin B3 - 0.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chinese cabbage
Chinese cabbage
1
:
4
Kale
Kale
Contains more Protein +26.7%
Contains more Fats +100%
Contains more Carbs +158.3%
Equal in Water - 91.2
Equal in Other - 0.87
Chinese cabbage
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Contains more Protein +26.7%
Contains more Fats +100%
Contains more Carbs +158.3%
Equal in Water - 91.2
Equal in Other - 0.87

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chinese cabbage
Chinese cabbage
1
:
2
Kale
Kale
Contains less Saturated Fat -48.1%
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +101%
Chinese cabbage
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Contains less Saturated Fat -48.1%
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +101%

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

All nutrients comparison - raw data values

Nutrient Chinese cabbage Kale Opinion
Net carbs 1.18g 3.63g Kale
Protein 1.5g 1.9g Kale
Fats 0.2g 0.4g Kale
Carbs 2.18g 5.63g Kale
Calories 13kcal 28kcal Kale
Sugar 1.18g 1.25g Chinese cabbage
Fiber 1g 2g Kale
Calcium 105mg 72mg Chinese cabbage
Iron 0.8mg 0.9mg Kale
Magnesium 19mg 18mg Chinese cabbage
Phosphorus 37mg 28mg Chinese cabbage
Potassium 252mg 228mg Chinese cabbage
Sodium 65mg 23mg Kale
Zinc 0.19mg 0.24mg Kale
Copper 0.021mg 0.156mg Kale
Manganese 0.159mg 0.416mg Kale
Selenium 0.5µg 0.9µg Kale
Vitamin A 4468IU 13621IU Kale
Vitamin A RAE 223µg 681µg Kale
Vitamin E 0.09mg 0.85mg Kale
Vitamin C 45mg 41mg Chinese cabbage
Vitamin B1 0.04mg 0.053mg Kale
Vitamin B2 0.07mg 0.07mg
Vitamin B3 0.5mg 0.5mg
Vitamin B5 0.088mg 0.049mg Chinese cabbage
Vitamin B6 0.194mg 0.138mg Chinese cabbage
Folate 66µg 13µg Chinese cabbage
Vitamin K 45.5µg 817µg Kale
Tryptophan 0.015mg 0.023mg Kale
Threonine 0.049mg 0.085mg Kale
Isoleucine 0.085mg 0.114mg Kale
Leucine 0.088mg 0.133mg Kale
Lysine 0.089mg 0.114mg Kale
Methionine 0.009mg 0.018mg Kale
Phenylalanine 0.044mg 0.097mg Kale
Valine 0.066mg 0.104mg Kale
Histidine 0.026mg 0.04mg Kale
Saturated Fat 0.027g 0.052g Chinese cabbage
Monounsaturated Fat 0.015g 0.03g Kale
Polyunsaturated fat 0.096g 0.193g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese cabbage Kale
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
258%
Kale
Minerals Daily Need Coverage Score
16%
Chinese cabbage
22%
Kale

Comparison summary

Which food contains less Sodium?
Kale
Kale contains less Sodium (difference - 42mg)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 32)
Which food is cheaper?
Kale
Kale is cheaper (difference - $0.4)
Which food is lower in Sugar?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 0.07g)
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.025g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.