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  6. Chinese cabbage vs. Mustard Greens

Chinese cabbage vs. Mustard Greens — In-Depth Nutrition Comparison

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What are the differences between Chinese cabbage and Mustard Greens?

  • Chinese cabbage is higher in Vitamin C, Folate, and Vitamin B6, yet Mustard Greens is higher in Vitamin K, Vitamin A RAE, Copper, and Vitamin E .
  • Mustard Greens's daily need coverage for Vitamin K is 456% more.
  • Chinese cabbage has 7 times more Folate than Mustard Greens. While Chinese cabbage has 66µg of Folate, Mustard Greens has only 9µg.

We used Cabbage, chinese (pak-choi), raw and Mustard greens, cooked, boiled, drained, without salt types in this article.

Infographic

Chinese cabbage vs Mustard Greens 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.
Chinese cabbage
Chinese cabbage
3
:
7
Mustard Greens
Mustard Greens
Contains more Magnesium +46.2%
Contains more Potassium +55.6%
Contains more Calcium +12.4%
Contains more Phosphorus +13.5%
Contains less Sodium -86.2%
Contains more Zinc +15.8%
Contains more Copper +595.2%
Contains more Selenium +20%
Equal in Iron - 0.87
Chinese cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Contains more Magnesium +46.2%
Contains more Potassium +55.6%
Contains more Calcium +12.4%
Contains more Phosphorus +13.5%
Contains less Sodium -86.2%
Contains more Zinc +15.8%
Contains more Copper +595.2%
Contains more Selenium +20%
Equal in Iron - 0.87

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.
Chinese cabbage
Chinese cabbage
5
:
5
Mustard Greens
Mustard Greens
Contains more Vitamin C +77.9%
Contains more Vitamin B2 +11.1%
Contains more Vitamin B3 +15.5%
Contains more Vitamin B6 +98%
Contains more Folate +633.3%
Contains more Vitamin A +176.9%
Contains more Vitamin E +1877.8%
Contains more Vitamin B5 +36.4%
Contains more Vitamin K +1202.6%
Equal in Vitamin B1 - 0.041
Equal in Vitamin B2 - 0.063
Chinese cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 269% 2% 0% 150% 10% 17% 10% 6% 45% 50% 0% 114%
Mustard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 743% 36% 0% 85% 11% 15% 9% 8% 23% 7% 0% 1482%
Contains more Vitamin C +77.9%
Contains more Vitamin B2 +11.1%
Contains more Vitamin B3 +15.5%
Contains more Vitamin B6 +98%
Contains more Folate +633.3%
Contains more Vitamin A +176.9%
Contains more Vitamin E +1877.8%
Contains more Vitamin B5 +36.4%
Contains more Vitamin K +1202.6%
Equal in Vitamin B1 - 0.041
Equal in Vitamin B2 - 0.063

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chinese cabbage
Chinese cabbage
2
:
3
Mustard Greens
Mustard Greens
Contains more Other +17.6%
Contains more Protein +70.7%
Contains more Fats +135%
Contains more Carbs +106.9%
Equal in Water - 91.78
Chinese cabbage
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Mustard Greens
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
Contains more Other +17.6%
Contains more Protein +70.7%
Contains more Fats +135%
Contains more Carbs +106.9%
Equal in Water - 91.78

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chinese cabbage
Chinese cabbage
1
:
2
Mustard Greens
Mustard Greens
Contains more Polyunsaturated fat +108.7%
Contains less Saturated Fat -55.6%
Contains more Monounsaturated Fat +633.3%
Chinese cabbage
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Contains more Polyunsaturated fat +108.7%
Contains less Saturated Fat -55.6%
Contains more Monounsaturated Fat +633.3%

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 Mustard Greens
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chinese cabbage Mustard Greens Opinion
Net carbs 1.18g 2.51g Mustard Greens
Protein 1.5g 2.56g Mustard Greens
Fats 0.2g 0.47g Mustard Greens
Carbs 2.18g 4.51g Mustard Greens
Calories 13kcal 26kcal Mustard Greens
Sugar 1.18g 1.41g Chinese cabbage
Fiber 1g 2g Mustard Greens
Calcium 105mg 118mg Mustard Greens
Iron 0.8mg 0.87mg Mustard Greens
Magnesium 19mg 13mg Chinese cabbage
Phosphorus 37mg 42mg Mustard Greens
Potassium 252mg 162mg Chinese cabbage
Sodium 65mg 9mg Mustard Greens
Zinc 0.19mg 0.22mg Mustard Greens
Copper 0.021mg 0.146mg Mustard Greens
Manganese 0.159mg Chinese cabbage
Selenium 0.5µg 0.6µg Mustard Greens
Vitamin A 4468IU 12370IU Mustard Greens
Vitamin A RAE 223µg 618µg Mustard Greens
Vitamin E 0.09mg 1.78mg Mustard Greens
Vitamin C 45mg 25.3mg Chinese cabbage
Vitamin B1 0.04mg 0.041mg Mustard Greens
Vitamin B2 0.07mg 0.063mg Chinese cabbage
Vitamin B3 0.5mg 0.433mg Chinese cabbage
Vitamin B5 0.088mg 0.12mg Mustard Greens
Vitamin B6 0.194mg 0.098mg Chinese cabbage
Folate 66µg 9µg Chinese cabbage
Vitamin K 45.5µg 592.7µg Mustard Greens
Tryptophan 0.015mg Chinese cabbage
Threonine 0.049mg Chinese cabbage
Isoleucine 0.085mg Chinese cabbage
Leucine 0.088mg Chinese cabbage
Lysine 0.089mg Chinese cabbage
Methionine 0.009mg Chinese cabbage
Phenylalanine 0.044mg Chinese cabbage
Valine 0.066mg Chinese cabbage
Histidine 0.026mg Chinese cabbage
Saturated Fat 0.027g 0.012g Mustard Greens
Monounsaturated Fat 0.015g 0.11g Mustard Greens
Polyunsaturated fat 0.096g 0.046g Chinese cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese cabbage Mustard Greens
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
56%
Chinese cabbage
201%
Mustard Greens
Minerals Daily Need Coverage Score
16%
Chinese cabbage
17%
Mustard Greens

Comparison summary

Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 56mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.015g)
Which food is lower in Sugar?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 0.23g)
Which food is cheaper?
Chinese cabbage
Chinese cabbage is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
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.
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. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.