Chinese cabbage vs. Mashed potato — In-Depth Nutrition Comparison
Compare
A recap on differences between Chinese cabbage and mashed potato
- Chinese cabbage is higher than mashed potato in vitamin A, vitamin C, vitamin K, folate, calcium, iron, and vitamin B6.
- Chinese cabbage covers your daily vitamin A needs 86% more than mashed potato.
- The amount of sodium in Chinese cabbage is lower.
- The glycemic index of Chinese cabbage is lower.
Food varieties used in this article are Cabbage, chinese (pak-choi), raw and Fast foods, potato, mashed.
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.
| Contains more MagnesiumMagnesium | +26.7% |
| Contains more CalciumCalcium | +483.3% |
| Contains more IronIron | +158.1% |
| Contains less SodiumSodium | -78.8% |
| Contains more ManganeseManganese | +62.2% |
| Contains more PotassiumPotassium | +13.5% |
| Contains more CopperCopper | +66.7% |
| Contains more ZincZinc | +15.8% |
| Contains more PhosphorusPhosphorus | +59.5% |
| Contains more SeleniumSelenium | +60% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +418.6% |
| Contains more Vitamin B1Vitamin B1 | +166.7% |
| Contains more Vitamin B2Vitamin B2 | +366.7% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +61.7% |
| Contains more Vitamin KVitamin K | +671.2% |
| Contains more FolateFolate | +633.3% |
| Contains more Vitamin EVitamin E | +366.7% |
| Contains more Vitamin B3Vitamin B3 | +116% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +109.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.5 g
Fats:
0.2 g
Carbs:
2.18 g
Water:
95.32 g
Other:
0.8 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more WaterWater | +19.7% |
| Contains more FatsFats | +1310% |
| Contains more CarbsCarbs | +572% |
| Contains more OtherOther | +57.5% |
~equal in
Protein
~1.65g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.027 g
Monounsaturated fat:
Mono. Fat
0.015 g
Polyunsaturated fat:
Poly. Fat
0.096 g
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
| Contains less Sat. FatSaturated fat | -95.3% |
| Contains more Mono. FatMonounsaturated fat | +4700% |
| Contains more Poly. FatPolyunsaturated fat | +1297.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in price |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 45mg | 0mg | 50% |
| Vitamin K | 45.5µg | 5.9µg | 33% |
| Vitamin A | 223µg | 43µg | 20% |
| Folate | 66µg | 9µg | 14% |
| Sodium | 65mg | 306mg | 10% |
| Calcium | 105mg | 18mg | 9% |
| Polyunsaturated fat | 0.096g | 1.342g | 8% |
| Iron | 0.8mg | 0.31mg | 6% |
| Vitamin B6 | 0.194mg | 0.12mg | 6% |
| Starch | 12.1g | 5% | |
| Vitamin B3 | 0.5mg | 1.08mg | 4% |
| Calories | 13kcal | 89kcal | 4% |
| Vitamin B2 | 0.07mg | 0.015mg | 4% |
| Carbs | 2.18g | 14.65g | 4% |
| Fats | 0.2g | 2.82g | 4% |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Saturated fat | 0.027g | 0.577g | 3% |
| Phosphorus | 37mg | 59mg | 3% |
| Manganese | 0.159mg | 0.098mg | 3% |
| Monounsaturated fat | 0.015g | 0.72g | 2% |
| Vitamin B5 | 0.088mg | 2% | |
| Vitamin B1 | 0.04mg | 0.015mg | 2% |
| Vitamin E | 0.09mg | 0.42mg | 2% |
| Copper | 0.021mg | 0.035mg | 2% |
| Selenium | 0.5µg | 0.8µg | 1% |
| Fiber | 1g | 1.3g | 1% |
| Choline | 6.4mg | 13.4mg | 1% |
| Potassium | 252mg | 286mg | 1% |
| Magnesium | 19mg | 15mg | 1% |
| Protein | 1.5g | 1.65g | 0% |
| Net carbs | 1.18g | 13.35g | N/A |
| Sugar | 1.18g | 0.5g | N/A |
| Zinc | 0.19mg | 0.22mg | 0% |
| Trans fat | 0g | 0.105g | N/A |
| Tryptophan | 0.015mg | 0% | |
| Threonine | 0.049mg | 0% | |
| Isoleucine | 0.085mg | 0% | |
| Leucine | 0.088mg | 0% | |
| Lysine | 0.089mg | 0% | |
| Methionine | 0.009mg | 0% | |
| Phenylalanine | 0.044mg | 0% | |
| Valine | 0.066mg | 0% | |
| Histidine | 0.026mg | 0% | |
| Fructose | 0.2g | 0% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0g | 0.001g | N/A |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
37%
9%
Minerals Daily Need Coverage Score
16%
15%
Comparison summary
Which food is lower in Sugar?
Mashed potato is lower in Sugar (difference - 0.68g)
Which food is cheaper?
Mashed potato is cheaper (difference - $0.4)
Which food contains less Sodium?
Chinese cabbage contains less Sodium (difference - 241mg)
Which food is lower in Saturated fat?
Chinese cabbage is lower in Saturated fat (difference - 0.55g)
Which food is lower in glycemic index?
Chinese cabbage is lower in glycemic index (difference - 55)
Which food is richer in vitamins?
Chinese cabbage is relatively richer in vitamins
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.