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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, Vitamin A RAE, Folate, and Calcium, while Potato is higher in Copper, Vitamin B6, and Potassium.
  • Chinese cabbage covers your daily need of Vitamin K 36% more than Potato.

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

Infographic

Chinese cabbage vs Potato 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.
Contains more Calcium +775%
Contains more Selenium +25%
Contains more Magnesium +21.1%
Contains more Phosphorus +54.1%
Contains more Potassium +68.7%
Contains less Sodium -90.8%
Contains more Zinc +57.9%
Contains more Copper +423.8%
Contains more Manganese +25.8%
Equal in Iron - 0.81
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 31% 17% 25% 38% 1% 9% 37% 27% 3%
Contains more Calcium +775%
Contains more Selenium +25%
Contains more Magnesium +21.1%
Contains more Phosphorus +54.1%
Contains more Potassium +68.7%
Contains less Sodium -90.8%
Contains more Zinc +57.9%
Contains more Copper +423.8%
Contains more Manganese +25.8%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
4
Potato
Contains more Vitamin A +223300%
Contains more Vitamin E +800%
Contains more Vitamin C +128.4%
Contains more Vitamin B2 +118.8%
Contains more Folate +340%
Contains more Vitamin K +2175%
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 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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5%
Contains more Vitamin A +223300%
Contains more Vitamin E +800%
Contains more Vitamin C +128.4%
Contains more Vitamin B2 +118.8%
Contains more Folate +340%
Contains more Vitamin K +2175%
Contains more Vitamin B1 +102.5%
Contains more Vitamin B3 +112.2%
Contains more Vitamin B5 +235.2%
Contains more Vitamin B6 +53.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +122.2%
Contains more Water +20.3%
Contains more Protein +36.7%
Contains more Carbs +702.3%
Contains more Other +40%
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more Fats +122.2%
Contains more Water +20.3%
Contains more Protein +36.7%
Contains more Carbs +702.3%
Contains more Other +40%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +650%
Contains more Polyunsaturated fat +128.6%
Equal in Saturated Fat - 0.025
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
36% 3% 61%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +650%
Contains more Polyunsaturated fat +128.6%
Equal in Saturated Fat - 0.025

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 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

All nutrients comparison - raw data values

Nutrient Chinese cabbage Potato Opinion
Net carbs 1.18g 15.39g Potato
Protein 1.5g 2.05g Potato
Fats 0.2g 0.09g Chinese cabbage
Carbs 2.18g 17.49g Potato
Calories 13kcal 77kcal Potato
Starch 15.29g Potato
Fructose 0.26g Potato
Sugar 1.18g 0.82g Potato
Fiber 1g 2.1g Potato
Calcium 105mg 12mg Chinese cabbage
Iron 0.8mg 0.81mg Potato
Magnesium 19mg 23mg Potato
Phosphorus 37mg 57mg Potato
Potassium 252mg 425mg Potato
Sodium 65mg 6mg Potato
Zinc 0.19mg 0.3mg Potato
Copper 0.021mg 0.11mg Potato
Manganese 0.159mg 0.2mg Potato
Selenium 0.5µg 0.4µg Chinese cabbage
Vitamin A 4468IU 2IU Chinese cabbage
Vitamin A RAE 223µg 0µg Chinese cabbage
Vitamin E 0.09mg 0.01mg Chinese cabbage
Vitamin C 45mg 19.7mg Chinese cabbage
Vitamin B1 0.04mg 0.081mg Potato
Vitamin B2 0.07mg 0.032mg Chinese cabbage
Vitamin B3 0.5mg 1.061mg Potato
Vitamin B5 0.088mg 0.295mg Potato
Vitamin B6 0.194mg 0.298mg Potato
Folate 66µg 15µg Chinese cabbage
Vitamin K 45.5µg 2µg Chinese cabbage
Tryptophan 0.015mg 0.021mg Potato
Threonine 0.049mg 0.067mg Potato
Isoleucine 0.085mg 0.066mg Chinese cabbage
Leucine 0.088mg 0.098mg Potato
Lysine 0.089mg 0.107mg Potato
Methionine 0.009mg 0.032mg Potato
Phenylalanine 0.044mg 0.081mg Potato
Valine 0.066mg 0.103mg Potato
Histidine 0.026mg 0.035mg Potato
Saturated Fat 0.027g 0.025g Potato
Monounsaturated Fat 0.015g 0.002g Chinese cabbage
Polyunsaturated fat 0.096g 0.042g Chinese cabbage

Which food is preferable for your diet?

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

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
18%
Potato
Minerals Daily Need Coverage Score
16%
Chinese cabbage
19%
Potato

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.

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. 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.