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

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What are the main differences between Chinese cabbage and mustard Greens Raw?

  • Chinese cabbage is richer in vitamin A and folate, yet mustard Greens Raw are richer in vitamin K, vitamin C, copper, vitamin E, iron, and fiber.
  • Mustard Greens Raw' daily need coverage for vitamin K is 177% higher.
  • Chinese cabbage has 6 times more folate than mustard Greens Raw. Chinese cabbage has 66µg of folate, while mustard Greens Raw have 12µg.

We used Cabbage, chinese (pak-choi), raw and Mustard greens, raw types in this comparison.

Infographic

Chinese cabbage vs Mustard Greens Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +68.4%
Contains more PotassiumPotassium +52.4%
Contains more IronIron +105%
Contains more CopperCopper +685.7%
Contains more ZincZinc +31.6%
Contains more PhosphorusPhosphorus +56.8%
Contains less SodiumSodium -69.2%
Contains more SeleniumSelenium +80%
~equal in Calcium ~115mg

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin AVitamin A +47.7%
Contains more FolateFolate +450%
Contains more CholineCholine +1180%
Contains more Vitamin CVitamin C +55.6%
Contains more Vitamin EVitamin E +2133.3%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +57.1%
Contains more Vitamin B3Vitamin B3 +60%
Contains more Vitamin B5Vitamin B5 +138.6%
Contains more Vitamin KVitamin K +465.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.18mg
~equal in Vitamin B12 ~0µg

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% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +90.7%
Contains more FatsFats +110%
Contains more CarbsCarbs +114.2%
Contains more OtherOther +68.8%
~equal in Water ~90.7g

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
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Poly. FatPolyunsaturated fat +152.6%
Contains less Sat. FatSaturated fat -63%
Contains more Mono. FatMonounsaturated fat +513.3%

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 Raw
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chinese cabbage Mustard Greens Raw DV% diff.
Vitamin K 45.5µg 257.5µg 177%
Vitamin C 45mg 70mg 28%
Copper 0.021mg 0.165mg 16%
Folate 66µg 12µg 14%
Vitamin E 0.09mg 2.01mg 13%
Iron 0.8mg 1.64mg 11%
Fiber 1g 3.2g 9%
Vitamin A 223µg 151µg 8%
Manganese 0.159mg 7%
Potassium 252mg 384mg 4%
Vitamin B1 0.04mg 0.08mg 3%
Phosphorus 37mg 58mg 3%
Vitamin B2 0.07mg 0.11mg 3%
Protein 1.5g 2.86g 3%
Magnesium 19mg 32mg 3%
Vitamin B3 0.5mg 0.8mg 2%
Sodium 65mg 20mg 2%
Vitamin B5 0.088mg 0.21mg 2%
Vitamin B6 0.194mg 0.18mg 1%
Choline 6.4mg 0.5mg 1%
Calories 13kcal 27kcal 1%
Selenium 0.5µg 0.9µg 1%
Zinc 0.19mg 0.25mg 1%
Calcium 105mg 115mg 1%
Carbs 2.18g 4.67g 1%
Fats 0.2g 0.42g 0%
Net carbs 1.18g 1.47g N/A
Sugar 1.18g 1.32g N/A
Saturated fat 0.027g 0.01g 0%
Monounsaturated fat 0.015g 0.092g 0%
Polyunsaturated fat 0.096g 0.038g 0%
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%

Which food is preferable for your diet?

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

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
84%
Mustard Greens Raw
Minerals Daily Need Coverage Score
16%
Chinese cabbage
25%
Mustard Greens Raw

Comparison summary

Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 45mg)
Which food is lower in Saturated fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated fat (difference - 0.017g)
Which food is richer in minerals?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in minerals
Which food is lower in Sugar?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 0.14g)
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 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 Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.