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  6. Chinese cabbage vs. Poi

Chinese cabbage vs. Poi — In-Depth Nutrition Comparison

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A recap on differences between Chinese cabbage and Poi

  • Chinese cabbage is higher in Vitamin C, Vitamin K, Vitamin A RAE, Folate, and Calcium, yet Poi is higher in Copper, Vitamin E , Manganese, Vitamin B1, and Vitamin B6.
  • Chinese cabbage covers your daily Vitamin C needs 46% more than Poi.
  • Chinese cabbage contains 74 times more Vitamin A RAE than Poi. While Chinese cabbage contains 223µg of Vitamin A RAE, Poi contains only 3µg.

Food varieties used in this article are Cabbage, chinese (pak-choi), raw and Poi.

Infographic

Chinese cabbage vs Poi 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
2
:
8
Poi
Poi
Contains more Calcium +556.3%
Contains more Potassium +37.7%
Contains more Magnesium +26.3%
Contains less Sodium -81.5%
Contains more Zinc +15.8%
Contains more Copper +690.5%
Contains more Manganese +132.7%
Contains more Selenium +40%
Equal in Iron - 0.88
Equal in Phosphorus - 39
Chinese cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Contains more Calcium +556.3%
Contains more Potassium +37.7%
Contains more Magnesium +26.3%
Contains less Sodium -81.5%
Contains more Zinc +15.8%
Contains more Copper +690.5%
Contains more Manganese +132.7%
Contains more Selenium +40%
Equal in Iron - 0.88
Equal in Phosphorus - 39

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
Poi
Poi
Contains more Vitamin A +6669.7%
Contains more Vitamin C +1025%
Contains more Vitamin B2 +75%
Contains more Folate +214.3%
Contains more Vitamin K +4450%
Contains more Vitamin E +2455.6%
Contains more Vitamin B1 +225%
Contains more Vitamin B3 +120%
Contains more Vitamin B5 +233%
Contains more Vitamin B6 +40.7%
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%
Poi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 46% 0% 14% 33% 10% 21% 18% 64% 16% 0% 3%
Contains more Vitamin A +6669.7%
Contains more Vitamin C +1025%
Contains more Vitamin B2 +75%
Contains more Folate +214.3%
Contains more Vitamin K +4450%
Contains more Vitamin E +2455.6%
Contains more Vitamin B1 +225%
Contains more Vitamin B3 +120%
Contains more Vitamin B5 +233%
Contains more Vitamin B6 +40.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chinese cabbage
Chinese cabbage
4
:
1
Poi
Poi
Contains more Protein +294.7%
Contains more Fats +42.9%
Contains more Water +33.1%
Contains more Other +31.1%
Contains more Carbs +1149.1%
Chinese cabbage
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Poi
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Contains more Protein +294.7%
Contains more Fats +42.9%
Contains more Water +33.1%
Contains more Other +31.1%
Contains more Carbs +1149.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chinese cabbage
Chinese cabbage
3
:
0
Poi
Poi
Contains more Monounsaturated Fat +36.4%
Contains more Polyunsaturated fat +65.5%
Equal in Saturated Fat - 0.029
Chinese cabbage
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Contains more Monounsaturated Fat +36.4%
Contains more Polyunsaturated fat +65.5%
Equal in Saturated Fat - 0.029

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

All nutrients comparison - raw data values

Nutrient Chinese cabbage Poi Opinion
Net carbs 1.18g 26.83g Poi
Protein 1.5g 0.38g Chinese cabbage
Fats 0.2g 0.14g Chinese cabbage
Carbs 2.18g 27.23g Poi
Calories 13kcal 112kcal Poi
Sugar 1.18g 0.39g Poi
Fiber 1g 0.4g Chinese cabbage
Calcium 105mg 16mg Chinese cabbage
Iron 0.8mg 0.88mg Poi
Magnesium 19mg 24mg Poi
Phosphorus 37mg 39mg Poi
Potassium 252mg 183mg Chinese cabbage
Sodium 65mg 12mg Poi
Zinc 0.19mg 0.22mg Poi
Copper 0.021mg 0.166mg Poi
Manganese 0.159mg 0.37mg Poi
Selenium 0.5µg 0.7µg Poi
Vitamin A 4468IU 66IU Chinese cabbage
Vitamin A RAE 223µg 3µg Chinese cabbage
Vitamin E 0.09mg 2.3mg Poi
Vitamin C 45mg 4mg Chinese cabbage
Vitamin B1 0.04mg 0.13mg Poi
Vitamin B2 0.07mg 0.04mg Chinese cabbage
Vitamin B3 0.5mg 1.1mg Poi
Vitamin B5 0.088mg 0.293mg Poi
Vitamin B6 0.194mg 0.273mg Poi
Folate 66µg 21µg Chinese cabbage
Vitamin K 45.5µg 1µg Chinese cabbage
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 0.029g Chinese cabbage
Monounsaturated Fat 0.015g 0.011g Chinese cabbage
Polyunsaturated fat 0.096g 0.058g Chinese cabbage

Which food is preferable for your diet?

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

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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
19%
Poi
Minerals Daily Need Coverage Score
16%
Chinese cabbage
20%
Poi

Comparison summary

Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 0.79g)
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 53mg)
Which food is lower in glycemic index?
Poi
Poi is lower in glycemic index (difference - 32)
Which food is cheaper?
Poi
Poi is cheaper (difference - $0.4)
Which food is richer in minerals?
Poi
Poi is relatively richer in minerals
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.002g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Poi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170431/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.