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  6. Chinese cabbage vs. Mashed potato

Chinese cabbage vs. Mashed potato — In-Depth Nutrition Comparison

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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

Chinese cabbage vs Mashed potato 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
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.
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 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
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%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Mashed potato 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

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
3% 15% 80%
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
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
22% 27% 51%
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%

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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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.