Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Chinese cabbage
  5. Compare
  6. Chinese cabbage vs. Mustard Greens Raw

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

Compare

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

  • Chinese cabbage is richer in Folate, and Vitamin A RAE, 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.
Chinese cabbage
Chinese cabbage
1
:
9
Mustard Greens Raw
Mustard Greens Raw
Contains more Iron +105%
Contains more Magnesium +68.4%
Contains more Phosphorus +56.8%
Contains more Potassium +52.4%
Contains less Sodium -69.2%
Contains more Zinc +31.6%
Contains more Copper +685.7%
Contains more Selenium +80%
Equal in Calcium - 115
Chinese cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Contains more Iron +105%
Contains more Magnesium +68.4%
Contains more Phosphorus +56.8%
Contains more Potassium +52.4%
Contains less Sodium -69.2%
Contains more Zinc +31.6%
Contains more Copper +685.7%
Contains more Selenium +80%
Equal in Calcium - 115

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
3
:
7
Mustard Greens Raw
Mustard Greens Raw
Contains more Vitamin A +47.8%
Contains more Folate +450%
Contains more Vitamin E +2133.3%
Contains more Vitamin C +55.6%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +57.1%
Contains more Vitamin B3 +60%
Contains more Vitamin B5 +138.6%
Contains more Vitamin K +465.9%
Equal in Vitamin B6 - 0.18
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 Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Contains more Vitamin A +47.8%
Contains more Folate +450%
Contains more Vitamin E +2133.3%
Contains more Vitamin C +55.6%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +57.1%
Contains more Vitamin B3 +60%
Contains more Vitamin B5 +138.6%
Contains more Vitamin K +465.9%
Equal in Vitamin B6 - 0.18

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chinese cabbage
Chinese cabbage
1
:
4
Mustard Greens Raw
Mustard Greens Raw
Contains more Protein +90.7%
Contains more Fats +110%
Contains more Carbs +114.2%
Contains more Other +68.8%
Equal in Water - 90.7
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 Raw
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 Protein +90.7%
Contains more Fats +110%
Contains more Carbs +114.2%
Contains more Other +68.8%
Equal in Water - 90.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chinese cabbage
Chinese cabbage
1
:
2
Mustard Greens Raw
Mustard Greens Raw
Contains more Polyunsaturated fat +152.6%
Contains less Saturated Fat -63%
Contains more Monounsaturated Fat +513.3%
Chinese cabbage
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Contains more Polyunsaturated fat +152.6%
Contains less Saturated Fat -63%
Contains more Monounsaturated 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
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Chinese cabbage Mustard Greens Raw Opinion
Net carbs 1.18g 1.47g Mustard Greens Raw
Protein 1.5g 2.86g Mustard Greens Raw
Fats 0.2g 0.42g Mustard Greens Raw
Carbs 2.18g 4.67g Mustard Greens Raw
Calories 13kcal 27kcal Mustard Greens Raw
Sugar 1.18g 1.32g Chinese cabbage
Fiber 1g 3.2g Mustard Greens Raw
Calcium 105mg 115mg Mustard Greens Raw
Iron 0.8mg 1.64mg Mustard Greens Raw
Magnesium 19mg 32mg Mustard Greens Raw
Phosphorus 37mg 58mg Mustard Greens Raw
Potassium 252mg 384mg Mustard Greens Raw
Sodium 65mg 20mg Mustard Greens Raw
Zinc 0.19mg 0.25mg Mustard Greens Raw
Copper 0.021mg 0.165mg Mustard Greens Raw
Manganese 0.159mg Chinese cabbage
Selenium 0.5µg 0.9µg Mustard Greens Raw
Vitamin A 4468IU 3024IU Chinese cabbage
Vitamin A RAE 223µg 151µg Chinese cabbage
Vitamin E 0.09mg 2.01mg Mustard Greens Raw
Vitamin C 45mg 70mg Mustard Greens Raw
Vitamin B1 0.04mg 0.08mg Mustard Greens Raw
Vitamin B2 0.07mg 0.11mg Mustard Greens Raw
Vitamin B3 0.5mg 0.8mg Mustard Greens Raw
Vitamin B5 0.088mg 0.21mg Mustard Greens Raw
Vitamin B6 0.194mg 0.18mg Chinese cabbage
Folate 66µg 12µg Chinese cabbage
Vitamin K 45.5µg 257.5µg Mustard Greens Raw
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 0.01g Mustard Greens Raw
Monounsaturated Fat 0.015g 0.092g Mustard Greens Raw
Polyunsaturated fat 0.096g 0.038g Chinese cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese cabbage Mustard Greens Raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
56%
Chinese cabbage
102%
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 richer in vitamins?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in vitamins
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)

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.