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  6. Chinese cabbage vs. Red potato

Chinese cabbage vs. Red potato — In-Depth Nutrition Comparison

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The main differences between Chinese cabbage and Red potato

  • Chinese cabbage is richer in Vitamin C, Vitamin K, Vitamin A RAE, Folate, and Calcium, yet Red potato is richer in Copper, Potassium, Vitamin B3, and Vitamin B5.
  • Daily need coverage for Vitamin C from Chinese cabbage is 36% higher.
  • Chinese cabbage contains 223 times more Vitamin A RAE than Red potato. Chinese cabbage contains 223µg of Vitamin A RAE, while Red potato contains 1µg.

Food types used in this article are Cabbage, chinese (pak-choi), raw and Potatoes, red, flesh and skin, baked.

Infographic

Chinese cabbage vs Red 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.
Chinese cabbage
Chinese cabbage
3
:
7
Red potato
Red potato
Contains more Calcium +1066.7%
Contains more Iron +14.3%
Contains more Magnesium +47.4%
Contains more Phosphorus +94.6%
Contains more Potassium +116.3%
Contains less Sodium -81.5%
Contains more Zinc +110.5%
Contains more Copper +728.6%
Equal in Manganese - 0.173
Chinese cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Red potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 27% 20% 31% 49% 2% 11% 58% 23% 0%
Contains more Calcium +1066.7%
Contains more Iron +14.3%
Contains more Magnesium +47.4%
Contains more Phosphorus +94.6%
Contains more Potassium +116.3%
Contains less Sodium -81.5%
Contains more Zinc +110.5%
Contains more Copper +728.6%
Equal in Manganese - 0.173

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
6
:
4
Red potato
Red potato
Contains more Vitamin A +44580%
Contains more Vitamin E +12.5%
Contains more Vitamin C +257.1%
Contains more Vitamin B2 +40%
Contains more Folate +144.4%
Contains more Vitamin K +1525%
Contains more Vitamin B1 +80%
Contains more Vitamin B3 +219%
Contains more Vitamin B5 +287.5%
Equal in Vitamin B6 - 0.212
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%
Red potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 42% 18% 12% 30% 21% 49% 21% 0% 7%
Contains more Vitamin A +44580%
Contains more Vitamin E +12.5%
Contains more Vitamin C +257.1%
Contains more Vitamin B2 +40%
Contains more Folate +144.4%
Contains more Vitamin K +1525%
Contains more Vitamin B1 +80%
Contains more Vitamin B3 +219%
Contains more Vitamin B5 +287.5%
Equal in Vitamin B6 - 0.212

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chinese cabbage
Chinese cabbage
2
:
3
Red potato
Red potato
Contains more Fats +33.3%
Contains more Water +24.3%
Contains more Protein +53.3%
Contains more Carbs +798.6%
Contains more Other +61.3%
Chinese cabbage
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Red potato
2% 20% 77%
Protein: 2.3 g
Fats: 0.15 g
Carbs: 19.59 g
Water: 76.67 g
Other: 1.29 g
Contains more Fats +33.3%
Contains more Water +24.3%
Contains more Protein +53.3%
Contains more Carbs +798.6%
Contains more Other +61.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chinese cabbage
Chinese cabbage
2
:
1
Red potato
Red potato
Contains more Monounsaturated Fat +650%
Contains more Polyunsaturated fat +123.3%
Equal in Saturated Fat - 0.026
Chinese cabbage
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
Red potato
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Contains more Monounsaturated Fat +650%
Contains more Polyunsaturated fat +123.3%
Equal in Saturated Fat - 0.026

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

All nutrients comparison - raw data values

Nutrient Chinese cabbage Red potato Opinion
Net carbs 1.18g 17.79g Red potato
Protein 1.5g 2.3g Red potato
Fats 0.2g 0.15g Chinese cabbage
Carbs 2.18g 19.59g Red potato
Calories 13kcal 89kcal Red potato
Starch 15.15g Red potato
Fructose 0.44g Red potato
Sugar 1.18g 1.43g Chinese cabbage
Fiber 1g 1.8g Red potato
Calcium 105mg 9mg Chinese cabbage
Iron 0.8mg 0.7mg Chinese cabbage
Magnesium 19mg 28mg Red potato
Phosphorus 37mg 72mg Red potato
Potassium 252mg 545mg Red potato
Sodium 65mg 12mg Red potato
Zinc 0.19mg 0.4mg Red potato
Copper 0.021mg 0.174mg Red potato
Manganese 0.159mg 0.173mg Red potato
Selenium 0.5µg Chinese cabbage
Vitamin A 4468IU 10IU Chinese cabbage
Vitamin A RAE 223µg 1µg Chinese cabbage
Vitamin E 0.09mg 0.08mg Chinese cabbage
Vitamin C 45mg 12.6mg Chinese cabbage
Vitamin B1 0.04mg 0.072mg Red potato
Vitamin B2 0.07mg 0.05mg Chinese cabbage
Vitamin B3 0.5mg 1.595mg Red potato
Vitamin B5 0.088mg 0.341mg Red potato
Vitamin B6 0.194mg 0.212mg Red potato
Folate 66µg 27µg Chinese cabbage
Vitamin K 45.5µg 2.8µg Chinese cabbage
Tryptophan 0.015mg 0.023mg Red potato
Threonine 0.049mg 0.075mg Red potato
Isoleucine 0.085mg 0.074mg Chinese cabbage
Leucine 0.088mg 0.109mg Red potato
Lysine 0.089mg 0.12mg Red potato
Methionine 0.009mg 0.035mg Red potato
Phenylalanine 0.044mg 0.091mg Red potato
Valine 0.066mg 0.115mg Red potato
Histidine 0.026mg 0.039mg Red potato
Saturated Fat 0.027g 0.026g Red potato
Monounsaturated Fat 0.015g 0.002g Chinese cabbage
Polyunsaturated fat 0.096g 0.043g Chinese cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese cabbage Red potato
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
17%
Red potato
Minerals Daily Need Coverage Score
16%
Chinese cabbage
22%
Red potato

Comparison summary

Which food contains less Sodium?
Red potato
Red potato contains less Sodium (difference - 53mg)
Which food is lower in Saturated Fat?
Red potato
Red potato is lower in Saturated Fat (difference - 0.001g)
Which food is cheaper?
Red potato
Red potato is cheaper (difference - $0.4)
Which food is lower in Sugar?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 0.25g)
Which food is lower in glycemic index?
Chinese cabbage
Chinese cabbage is lower in glycemic index (difference - 57)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Red potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170435/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.