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  6. Chinese cabbage vs. Kiwifruit

Chinese cabbage vs. Kiwifruit — In-Depth Nutrition Comparison

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The main differences between Chinese cabbage and Kiwifruit

  • Chinese cabbage is richer in Vitamin A RAE, Folate, Vitamin B6, Calcium, and Iron, yet Kiwifruit is richer in Vitamin C, Copper, Vitamin E , and Fiber.
  • Daily need coverage for Vitamin C from Kiwifruit is 53% higher.
  • Chinese cabbage contains 56 times more Vitamin A RAE than Kiwifruit. Chinese cabbage contains 223µg of Vitamin A RAE, while Kiwifruit contains 4µg.

Food types used in this article are Cabbage, chinese (pak-choi), raw and Kiwifruit, green, raw.

Infographic

Chinese cabbage vs Kiwifruit 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
7
:
3
Kiwifruit
Kiwifruit
Contains more Calcium +208.8%
Contains more Iron +158.1%
Contains more Magnesium +11.8%
Contains more Zinc +35.7%
Contains more Manganese +62.2%
Contains more Selenium +150%
Contains more Potassium +23.8%
Contains less Sodium -95.4%
Contains more Copper +519%
Equal in Phosphorus - 34
Chinese cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Kiwifruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Contains more Calcium +208.8%
Contains more Iron +158.1%
Contains more Magnesium +11.8%
Contains more Zinc +35.7%
Contains more Manganese +62.2%
Contains more Selenium +150%
Contains more Potassium +23.8%
Contains less Sodium -95.4%
Contains more Copper +519%
Equal in Phosphorus - 34

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
7
:
3
Kiwifruit
Kiwifruit
Contains more Vitamin A +5035.6%
Contains more Vitamin B1 +48.1%
Contains more Vitamin B2 +180%
Contains more Vitamin B3 +46.6%
Contains more Vitamin B6 +207.9%
Contains more Folate +164%
Contains more Vitamin K +12.9%
Contains more Vitamin E +1522.2%
Contains more Vitamin C +106%
Contains more Vitamin B5 +108%
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%
Kiwifruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
Contains more Vitamin A +5035.6%
Contains more Vitamin B1 +48.1%
Contains more Vitamin B2 +180%
Contains more Vitamin B3 +46.6%
Contains more Vitamin B6 +207.9%
Contains more Folate +164%
Contains more Vitamin K +12.9%
Contains more Vitamin E +1522.2%
Contains more Vitamin C +106%
Contains more Vitamin B5 +108%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chinese cabbage
Chinese cabbage
3
:
2
Kiwifruit
Kiwifruit
Contains more Protein +31.6%
Contains more Water +14.7%
Contains more Other +31.1%
Contains more Fats +160%
Contains more Carbs +572.5%
Chinese cabbage
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Kiwifruit
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more Protein +31.6%
Contains more Water +14.7%
Contains more Other +31.1%
Contains more Fats +160%
Contains more Carbs +572.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chinese cabbage
Chinese cabbage
1
:
2
Kiwifruit
Kiwifruit
Contains more Monounsaturated Fat +213.3%
Contains more Polyunsaturated fat +199%
Equal in Saturated Fat - 0.029
Chinese cabbage
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
Kiwifruit
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Contains more Monounsaturated Fat +213.3%
Contains more Polyunsaturated fat +199%
Equal in Saturated Fat - 0.029

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

All nutrients comparison - raw data values

Nutrient Chinese cabbage Kiwifruit Opinion
Net carbs 1.18g 11.66g Kiwifruit
Protein 1.5g 1.14g Chinese cabbage
Fats 0.2g 0.52g Kiwifruit
Carbs 2.18g 14.66g Kiwifruit
Calories 13kcal 61kcal Kiwifruit
Fructose 4.35g Kiwifruit
Sugar 1.18g 8.99g Chinese cabbage
Fiber 1g 3g Kiwifruit
Calcium 105mg 34mg Chinese cabbage
Iron 0.8mg 0.31mg Chinese cabbage
Magnesium 19mg 17mg Chinese cabbage
Phosphorus 37mg 34mg Chinese cabbage
Potassium 252mg 312mg Kiwifruit
Sodium 65mg 3mg Kiwifruit
Zinc 0.19mg 0.14mg Chinese cabbage
Copper 0.021mg 0.13mg Kiwifruit
Manganese 0.159mg 0.098mg Chinese cabbage
Selenium 0.5µg 0.2µg Chinese cabbage
Vitamin A 4468IU 87IU Chinese cabbage
Vitamin A RAE 223µg 4µg Chinese cabbage
Vitamin E 0.09mg 1.46mg Kiwifruit
Vitamin C 45mg 92.7mg Kiwifruit
Vitamin B1 0.04mg 0.027mg Chinese cabbage
Vitamin B2 0.07mg 0.025mg Chinese cabbage
Vitamin B3 0.5mg 0.341mg Chinese cabbage
Vitamin B5 0.088mg 0.183mg Kiwifruit
Vitamin B6 0.194mg 0.063mg Chinese cabbage
Folate 66µg 25µg Chinese cabbage
Vitamin K 45.5µg 40.3µg Chinese cabbage
Tryptophan 0.015mg 0.015mg
Threonine 0.049mg 0.047mg Chinese cabbage
Isoleucine 0.085mg 0.051mg Chinese cabbage
Leucine 0.088mg 0.066mg Chinese cabbage
Lysine 0.089mg 0.061mg Chinese cabbage
Methionine 0.009mg 0.024mg Kiwifruit
Phenylalanine 0.044mg 0.044mg
Valine 0.066mg 0.057mg Chinese cabbage
Histidine 0.026mg 0.027mg Kiwifruit
Saturated Fat 0.027g 0.029g Chinese cabbage
Monounsaturated Fat 0.015g 0.047g Kiwifruit
Polyunsaturated fat 0.096g 0.287g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese cabbage Kiwifruit
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
42%
Kiwifruit
Minerals Daily Need Coverage Score
16%
Chinese cabbage
14%
Kiwifruit

Comparison summary

Which food contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 62mg)
Which food is lower in Sugar?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 7.81g)
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.002g)
Which food is lower in glycemic index?
Chinese cabbage
Chinese cabbage is lower in glycemic index (difference - 26)
Which food is cheaper?
Chinese cabbage
Chinese cabbage is cheaper (difference - $0.1)
Which food is richer in minerals?
Chinese cabbage
Chinese cabbage is relatively richer in minerals
Which food is richer in vitamins?
Chinese cabbage
Chinese cabbage is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.