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Chinese cabbage vs. Shiitake — In-Depth Nutrition Comparison

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The main differences between Chinese cabbage and shiitake

  • Chinese cabbage is richer in folate and calcium, yet shiitake is richer in vitamin B5, vitamin B3, copper, vitamin B2, phosphorus, selenium, zinc, and vitamin B6.
  • Daily need coverage for vitamin B5 for shiitake is 28% higher.
  • Chinese cabbage contains 53 times more calcium than shiitake. Chinese cabbage contains 105mg of calcium, while shiitake contains 2mg.

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

Infographic

Chinese cabbage vs Shiitake 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 14% 0.6% 27% 15% 47% 28% 48% 1.2% 30% 31%
Contains more CalciumCalcium +5150%
Contains more IronIron +95.1%
Contains more PotassiumPotassium +20.6%
Contains more CopperCopper +576.2%
Contains more ZincZinc +442.1%
Contains more PhosphorusPhosphorus +202.7%
Contains less SodiumSodium -86.2%
Contains more ManganeseManganese +44.7%
Contains more SeleniumSelenium +1040%
~equal in Magnesium ~20mg

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% 0% 0% 6% 3.8% 50% 73% 90% 68% 0% 0% 9.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +166.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +407.7%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +210%
Contains more Vitamin B3Vitamin B3 +675.4%
Contains more Vitamin B5Vitamin B5 +1604.5%
Contains more Vitamin B6Vitamin B6 +51%
~equal in Vitamin B12 ~µg

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
2% 7% 90%
Protein: 2.24 g
Fats: 0.49 g
Carbs: 6.79 g
Water: 89.74 g
Other: 0.74 g
Contains more ProteinProtein +49.3%
Contains more FatsFats +145%
Contains more CarbsCarbs +211.5%
~equal in Water ~89.74g
~equal in Other ~0.74g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chinese cabbage Shiitake
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Sugar ok
Lower in price ok
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chinese cabbage Shiitake DV% diff.
Vitamin C 45mg 50%
Vitamin K 45.5µg 38%
Vitamin B5 0.088mg 1.5mg 28%
Vitamin A 223µg 25%
Vitamin B3 0.5mg 3.877mg 21%
Copper 0.021mg 0.142mg 13%
Folate 66µg 13µg 13%
Vitamin B2 0.07mg 0.217mg 11%
Phosphorus 37mg 112mg 11%
Calcium 105mg 2mg 10%
Selenium 0.5µg 5.7µg 9%
Zinc 0.19mg 1.03mg 8%
Vitamin B6 0.194mg 0.293mg 8%
Fiber 1g 2.5g 6%
Iron 0.8mg 0.41mg 5%
Manganese 0.159mg 0.23mg 3%
Potassium 252mg 304mg 2%
Vitamin D 0IU 18IU 2%
Carbs 2.18g 6.79g 2%
Sodium 65mg 9mg 2%
Vitamin D 0µg 0.4µg 2%
Vitamin B1 0.04mg 0.015mg 2%
Choline 6.4mg 1%
Polyunsaturated fat 0.096g 1%
Calories 13kcal 34kcal 1%
Protein 1.5g 2.24g 1%
Vitamin E 0.09mg 1%
Fats 0.2g 0.49g 0%
Net carbs 1.18g 4.29g N/A
Magnesium 19mg 20mg 0%
Sugar 1.18g 2.38g N/A
Saturated fat 0.027g 0%
Monounsaturated fat 0.015g 0%
Tryptophan 0.015mg 0.011mg 0%
Threonine 0.049mg 0.134mg 0%
Isoleucine 0.085mg 0.111mg 0%
Leucine 0.088mg 0.189mg 0%
Lysine 0.089mg 0.134mg 0%
Methionine 0.009mg 0.033mg 0%
Phenylalanine 0.044mg 0.111mg 0%
Valine 0.066mg 0.145mg 0%
Histidine 0.026mg 0.056mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese cabbage Shiitake
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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%
Chinese cabbage
23%
Shiitake
Minerals Daily Need Coverage Score
16%
Chinese cabbage
24%
Shiitake

Comparison summary

Which food is lower in Cholesterol?
Shiitake
Shiitake is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Shiitake
Shiitake contains less Sodium (difference - 56mg)
Which food is lower in Saturated fat?
Shiitake
Shiitake is lower in Saturated fat (difference - 0.027g)
Which food is richer in minerals?
Shiitake
Shiitake is relatively richer in minerals
Which food is lower in Sugar?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 1.2g)
Which food is cheaper?
Chinese cabbage
Chinese cabbage is cheaper (difference - $0.9)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in vitamins?
?
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.

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. Shiitake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169242/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.