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  6. Chinese cabbage vs. Kiwi

Chinese cabbage vs. Kiwi — In-Depth Nutrition Comparison

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The main differences between Chinese cabbage and kiwi

  • Chinese cabbage is richer in vitamin A, folate, vitamin B6, calcium, and iron, yet kiwi is richer in vitamin C, copper, vitamin E, and fiber.
  • Daily need coverage for vitamin A for Chinese cabbage is 88% higher.
  • Chinese cabbage contains 3 times more calcium than kiwi. Chinese cabbage contains 105mg of calcium, while kiwi contains 34mg.
  • Chinese cabbage has a lower glycemic index than kiwi.

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

Infographic

Chinese cabbage vs Kiwi 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%
Kiwi
Kiwi
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more MagnesiumMagnesium +11.8%
Contains more CalciumCalcium +208.8%
Contains more IronIron +158.1%
Contains more ZincZinc +35.7%
Contains more ManganeseManganese +62.2%
Contains more SeleniumSelenium +150%
Contains more PotassiumPotassium +23.8%
Contains more CopperCopper +519%
Contains less SodiumSodium -95.4%
~equal in Phosphorus ~34mg

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%
Kiwi
Kiwi
4
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin AVitamin A +5475%
Contains more Vitamin B1Vitamin B1 +48.1%
Contains more Vitamin B2Vitamin B2 +180%
Contains more Vitamin B3Vitamin B3 +46.6%
Contains more Vitamin B6Vitamin B6 +207.9%
Contains more Vitamin KVitamin K +12.9%
Contains more FolateFolate +164%
Contains more Vitamin CVitamin C +106%
Contains more Vitamin EVitamin E +1522.2%
Contains more Vitamin B5Vitamin B5 +108%
Contains more CholineCholine +21.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Kiwi DV% diff.
Vitamin C 45mg 92.7mg 53%
Vitamin A 223µg 4µg 24%
Copper 0.021mg 0.13mg 12%
Folate 66µg 25µg 10%
Vitamin B6 0.194mg 0.063mg 10%
Vitamin E 0.09mg 1.46mg 9%
Fiber 1g 3g 8%
Calcium 105mg 34mg 7%
Iron 0.8mg 0.31mg 6%
Fructose 4.35g 5%
Vitamin K 45.5µg 40.3µg 4%
Carbs 2.18g 14.66g 4%
Vitamin B2 0.07mg 0.025mg 3%
Manganese 0.159mg 0.098mg 3%
Sodium 65mg 3mg 3%
Vitamin B5 0.088mg 0.183mg 2%
Calories 13kcal 61kcal 2%
Potassium 252mg 312mg 2%
Vitamin B1 0.04mg 0.027mg 1%
Selenium 0.5µg 0.2µg 1%
Protein 1.5g 1.14g 1%
Vitamin B3 0.5mg 0.341mg 1%
Polyunsaturated fat 0.096g 0.287g 1%
Fats 0.2g 0.52g 0%
Net carbs 1.18g 11.66g N/A
Magnesium 19mg 17mg 0%
Sugar 1.18g 8.99g N/A
Zinc 0.19mg 0.14mg 0%
Phosphorus 37mg 34mg 0%
Saturated fat 0.027g 0.029g 0%
Choline 6.4mg 7.8mg 0%
Monounsaturated fat 0.015g 0.047g 0%
Tryptophan 0.015mg 0.015mg 0%
Threonine 0.049mg 0.047mg 0%
Isoleucine 0.085mg 0.051mg 0%
Leucine 0.088mg 0.066mg 0%
Lysine 0.089mg 0.061mg 0%
Methionine 0.009mg 0.024mg 0%
Phenylalanine 0.044mg 0.044mg 0%
Valine 0.066mg 0.057mg 0%
Histidine 0.026mg 0.027mg 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
Kiwi
Kiwi
2
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +31.6%
Contains more WaterWater +14.7%
Contains more OtherOther +31.1%
Contains more FatsFats +160%
Contains more CarbsCarbs +572.5%

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
Kiwi
Kiwi
2
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains more Mono. FatMonounsaturated fat +213.3%
Contains more Poly. FatPolyunsaturated fat +199%
~equal in Saturated fat ~0.029g

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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. Kiwi - 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.