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  6. Chinese cabbage vs. Mandarin orange

Chinese cabbage vs. Mandarin orange — In-Depth Nutrition Comparison

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The main differences between Chinese cabbage and mandarin oranges

  • Chinese cabbage is richer than mandarin oranges in vitamin A, vitamin K, vitamin C, folate, vitamin B6, iron, calcium, and manganese.
  • Daily need coverage for vitamin A for Chinese cabbage is 76% higher.
  • Chinese cabbage has a lower glycemic index than mandarin oranges.

Food types used in this article are Cabbage, chinese (pak-choi), raw and Tangerines, (mandarin oranges), raw.

Infographic

Chinese cabbage vs Mandarin orange infographic
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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 8.6% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
Contains more MagnesiumMagnesium +58.3%
Contains more CalciumCalcium +183.8%
Contains more PotassiumPotassium +51.8%
Contains more IronIron +433.3%
Contains more ZincZinc +171.4%
Contains more PhosphorusPhosphorus +85%
Contains more ManganeseManganese +307.7%
Contains more SeleniumSelenium +400%
Contains more CopperCopper +100%
Contains less SodiumSodium -96.9%

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 89% 11% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
Contains more Vitamin CVitamin C +68.5%
Contains more Vitamin AVitamin A +555.9%
Contains more Vitamin B2Vitamin B2 +94.4%
Contains more Vitamin B3Vitamin B3 +33%
Contains more Vitamin B6Vitamin B6 +148.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +312.5%
Contains more Vitamin EVitamin E +122.2%
Contains more Vitamin B1Vitamin B1 +45%
Contains more Vitamin B5Vitamin B5 +145.5%
Contains more CholineCholine +59.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Mandarin orange DV% diff.
Vitamin K 45.5µg 0µg 38%
Vitamin A 223µg 34µg 21%
Vitamin C 45mg 26.7mg 20%
Folate 66µg 16µg 13%
Vitamin B6 0.194mg 0.078mg 9%
Iron 0.8mg 0.15mg 8%
Calcium 105mg 37mg 7%
Manganese 0.159mg 0.039mg 5%
Carbs 2.18g 13.34g 4%
Fructose 2.4g 3%
Sodium 65mg 2mg 3%
Potassium 252mg 166mg 3%
Vitamin B5 0.088mg 0.216mg 3%
Fiber 1g 1.8g 3%
Vitamin B2 0.07mg 0.036mg 3%
Calories 13kcal 53kcal 2%
Phosphorus 37mg 20mg 2%
Copper 0.021mg 0.042mg 2%
Magnesium 19mg 12mg 2%
Vitamin B1 0.04mg 0.058mg 2%
Protein 1.5g 0.81g 1%
Selenium 0.5µg 0.1µg 1%
Vitamin B3 0.5mg 0.376mg 1%
Zinc 0.19mg 0.07mg 1%
Choline 6.4mg 10.2mg 1%
Vitamin E 0.09mg 0.2mg 1%
Fats 0.2g 0.31g 0%
Net carbs 1.18g 11.54g N/A
Sugar 1.18g 10.58g N/A
Saturated fat 0.027g 0.039g 0%
Monounsaturated fat 0.015g 0.06g 0%
Polyunsaturated fat 0.096g 0.065g 0%
Tryptophan 0.015mg 0.002mg 0%
Threonine 0.049mg 0.016mg 0%
Isoleucine 0.085mg 0.017mg 0%
Leucine 0.088mg 0.028mg 0%
Lysine 0.089mg 0.032mg 0%
Methionine 0.009mg 0.002mg 0%
Phenylalanine 0.044mg 0.018mg 0%
Valine 0.066mg 0.021mg 0%
Histidine 0.026mg 0.011mg 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
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
Contains more ProteinProtein +85.2%
Contains more WaterWater +11.9%
Contains more OtherOther +116.2%
Contains more FatsFats +55%
Contains more CarbsCarbs +511.9%

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
24% 37% 40%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.065 g
Contains less Sat. FatSaturated fat -30.8%
Contains more Poly. FatPolyunsaturated fat +47.7%
Contains more Mono. FatMonounsaturated fat +300%

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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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.