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Chinese cabbage vs Potato - In-Depth Nutrition Comparison

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How are Chinese cabbage and Potato different?

  • Chinese cabbage is richer in Vitamin K, Vitamin C, Folate, and Calcium, while Potato is higher in Vitamin A, Copper, Vitamin B6, and Potassium.
  • Chinese cabbage covers your daily need of Vitamin K 36% more than Potato.
  • Chinese cabbage contains 9 times more Calcium than Potato. Chinese cabbage contains 105mg of Calcium, while Potato contains 12mg.

Cabbage, chinese (pak-choi), raw and Potatoes, flesh and skin, raw types were used in this article.

Infographic

Chinese cabbage vs Potato 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +775%
Contains more Potassium +68.7%
Contains more Magnesium +21.1%
Contains more Copper +423.8%
Contains more Zinc +57.9%
Contains more Phosphorus +54.1%
Contains less Sodium -90.8%
Equal in Iron - 0.81
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 32% 23% 14% 7% 6% 16% 9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 31% 4% 38% 17% 37% 9% 25% 1%
Contains more Calcium +775%
Contains more Potassium +68.7%
Contains more Magnesium +21.1%
Contains more Copper +423.8%
Contains more Zinc +57.9%
Contains more Phosphorus +54.1%
Contains less Sodium -90.8%
Equal in Iron - 0.81

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Potato
Contains more Vitamin C +128.4%
Contains more Vitamin A +223300%
Contains more Vitamin E +800%
Contains more Vitamin B2 +118.8%
Contains more Vitamin K +2175%
Contains more Folate +340%
Contains more Vitamin B1 +102.5%
Contains more Vitamin B3 +112.2%
Contains more Vitamin B5 +235.2%
Contains more Vitamin B6 +53.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 150% 269% 2% 0% 10% 17% 10% 6% 45% 0% 114% 50%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 66% 1% 1% 0% 21% 8% 20% 18% 69% 0% 5% 12%
Contains more Vitamin C +128.4%
Contains more Vitamin A +223300%
Contains more Vitamin E +800%
Contains more Vitamin B2 +118.8%
Contains more Vitamin K +2175%
Contains more Folate +340%
Contains more Vitamin B1 +102.5%
Contains more Vitamin B3 +112.2%
Contains more Vitamin B5 +235.2%
Contains more Vitamin B6 +53.6%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
56
Chinese cabbage
18
Potato
Mineral Summary Score
17
Chinese cabbage
20
Potato

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Chinese cabbage
12%
Potato
Carbohydrates
2%
Chinese cabbage
17%
Potato
Fats
1%
Chinese cabbage
0%
Potato

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chinese cabbage Potato
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese cabbage Potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 0.36g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 59mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.002g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $0.2)
Which food is richer in minerals?
Potato
Potato is relatively richer in minerals
Which food is lower in glycemic index?
Chinese cabbage
Chinese cabbage is lower in glycemic index (difference - 54)
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.

All nutrients comparison - raw data values

Nutrient Chinese cabbage Potato Opinion
Calories 13 77 Potato
Protein 1.5 2.05 Potato
Fats 0.2 0.09 Chinese cabbage
Vitamin C 45 19.7 Chinese cabbage
Net carbs 1.1799999475479126 15.390000343322754 Potato
Carbs 2.18 17.49 Potato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 0.81 Potato
Calcium 105 12 Chinese cabbage
Potassium 252 425 Potato
Magnesium 19 23 Potato
Sugar 1.18 0.82 Potato
Fiber 1 2.1 Potato
Copper 0.021 0.11 Potato
Zinc 0.19 0.3 Potato
Starch 15.29 Potato
Phosphorus 37 57 Potato
Sodium 65 6 Potato
Vitamin A 4468 2 Chinese cabbage
Vitamin E 0.09 0.01 Chinese cabbage
Vitamin D 0 0
Vitamin B1 0.04 0.081 Potato
Vitamin B2 0.07 0.032 Chinese cabbage
Vitamin B3 0.5 1.061 Potato
Vitamin B5 0.088 0.295 Potato
Vitamin B6 0.194 0.298 Potato
Vitamin B12 0 0
Vitamin K 45.5 2 Chinese cabbage
Folate 66 15 Chinese cabbage
Trans Fat 0 0
Saturated Fat 0.027 0.025 Potato
Monounsaturated Fat 0.015 0.002 Chinese cabbage
Polyunsaturated fat 0.096 0.042 Chinese cabbage
Tryptophan 0.015 0.021 Potato
Threonine 0.049 0.067 Potato
Isoleucine 0.085 0.066 Chinese cabbage
Leucine 0.088 0.098 Potato
Lysine 0.089 0.107 Potato
Methionine 0.009 0.032 Potato
Phenylalanine 0.044 0.081 Potato
Valine 0.066 0.103 Potato
Histidine 0.026 0.035 Potato
Fructose 0.26 Potato

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/nutrients
  2. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.