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  6. Chinese cabbage vs. Leek

Chinese cabbage vs. Leek — In-Depth Nutrition Comparison

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Important differences between Chinese cabbage and leek

  • Chinese cabbage has more vitamin A and vitamin C; however, leek has more iron, manganese, copper, and vitamin E.
  • Chinese cabbage's daily need coverage for vitamin A is 56% more.
  • Chinese cabbage has 4 times more vitamin C than leek. Chinese cabbage has 45mg of vitamin C, while leek has 12mg.

The food varieties used in the comparison are Cabbage, chinese (pak-choi), raw and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Chinese cabbage vs Leek 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%
Leek
Leek
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
Contains more CalciumCalcium +78%
Contains more PotassiumPotassium +40%
Contains more ZincZinc +58.3%
Contains more MagnesiumMagnesium +47.4%
Contains more IronIron +162.5%
Contains more CopperCopper +471.4%
Contains less SodiumSodium -69.2%
Contains more ManganeseManganese +202.5%
Contains more SeleniumSelenium +100%
~equal in Phosphorus ~35mg

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%
Leek
Leek
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 40% 28% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
Contains more Vitamin CVitamin C +275%
Contains more Vitamin AVitamin A +168.7%
Contains more Vitamin B2Vitamin B2 +133.3%
Contains more Vitamin B3Vitamin B3 +25%
Contains more Vitamin EVitamin E +922.2%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B5Vitamin B5 +59.1%
Contains more Vitamin B6Vitamin B6 +20.1%
Contains more CholineCholine +48.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~47µg
~equal in Folate ~64µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Leek DV% diff.
Vitamin C 45mg 12mg 37%
Iron 0.8mg 2.1mg 16%
Vitamin A 223µg 83µg 16%
Manganese 0.159mg 0.481mg 14%
Copper 0.021mg 0.12mg 11%
Vitamin E 0.09mg 0.92mg 6%
Calcium 105mg 59mg 5%
Carbs 2.18g 14.15g 4%
Vitamin B6 0.194mg 0.233mg 3%
Vitamin B2 0.07mg 0.03mg 3%
Fiber 1g 1.8g 3%
Calories 13kcal 61kcal 2%
Sodium 65mg 20mg 2%
Vitamin B1 0.04mg 0.06mg 2%
Potassium 252mg 180mg 2%
Magnesium 19mg 28mg 2%
Choline 6.4mg 9.5mg 1%
Zinc 0.19mg 0.12mg 1%
Selenium 0.5µg 1µg 1%
Vitamin B3 0.5mg 0.4mg 1%
Vitamin B5 0.088mg 0.14mg 1%
Vitamin K 45.5µg 47µg 1%
Folate 66µg 64µg 1%
Protein 1.5g 1.5g 0%
Fats 0.2g 0.3g 0%
Net carbs 1.18g 12.35g N/A
Sugar 1.18g 3.9g N/A
Phosphorus 37mg 35mg 0%
Saturated fat 0.027g 0.04g 0%
Monounsaturated fat 0.015g 0.004g 0%
Polyunsaturated fat 0.096g 0.166g 0%
Tryptophan 0.015mg 0.012mg 0%
Threonine 0.049mg 0.063mg 0%
Isoleucine 0.085mg 0.052mg 0%
Leucine 0.088mg 0.096mg 0%
Lysine 0.089mg 0.078mg 0%
Methionine 0.009mg 0.018mg 0%
Phenylalanine 0.044mg 0.055mg 0%
Valine 0.066mg 0.056mg 0%
Histidine 0.026mg 0.025mg 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
Leek
Leek
3
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more WaterWater +14.8%
Contains more FatsFats +50%
Contains more CarbsCarbs +549.1%
Contains more OtherOther +31.3%
~equal in Protein ~1.5g

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
Leek
Leek
1
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
Contains less Sat. FatSaturated fat -32.5%
Contains more Mono. FatMonounsaturated fat +275%
Contains more Poly. FatPolyunsaturated fat +72.9%

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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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.