Chinese cabbage vs. Russet potato — In-Depth Nutrition Comparison
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Important differences between Chinese cabbage and Russet potato
- Chinese cabbage has more Vitamin C, Vitamin K, Vitamin A RAE, Folate, and Calcium, however, Russet potato has more Vitamin B6, Copper, Potassium, Vitamin B5, and Vitamin B3.
- Chinese cabbage's daily need coverage for Vitamin C is 41% more.
- Chinese cabbage has 223 times more Vitamin A RAE than Russet potato. Chinese cabbage has 223µg of Vitamin A RAE, while Russet potato has 1µg.
The food varieties used in the comparison are Cabbage, chinese (pak-choi), raw and Potatoes, Russet, flesh and skin, baked.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Calcium
+483.3%
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Iron
+33.8%
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Magnesium
+57.9%
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Phosphorus
+91.9%
Contains
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Potassium
+118.3%
Contains
less
Sodium
-78.5%
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Zinc
+84.2%
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Copper
+409.5%
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Manganese
+43.4%
Equal in Selenium - 0.5
Contains
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Calcium
+483.3%
Contains
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Iron
+33.8%
Contains
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Magnesium
+57.9%
Contains
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Phosphorus
+91.9%
Contains
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Potassium
+118.3%
Contains
less
Sodium
-78.5%
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Zinc
+84.2%
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Copper
+409.5%
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Manganese
+43.4%
Equal in Selenium - 0.5
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.
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Contains
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Vitamin A
+44580%
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Vitamin E
+28.6%
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Vitamin C
+442.2%
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Vitamin B2
+45.8%
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Folate
+153.8%
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Vitamin K
+2175%
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Vitamin B1
+67.5%
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Vitamin B3
+169.6%
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Vitamin B5
+331.8%
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Vitamin B6
+82.5%
Contains
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Vitamin A
+44580%
Contains
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Vitamin E
+28.6%
Contains
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Vitamin C
+442.2%
Contains
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Vitamin B2
+45.8%
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Folate
+153.8%
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Vitamin K
+2175%
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Vitamin B1
+67.5%
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Vitamin B3
+169.6%
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Vitamin B5
+331.8%
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Vitamin B6
+82.5%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+53.8%
Contains
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Water
+28%
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Protein
+75.3%
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Carbs
+883.5%
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Other
+68.8%
Protein:
1.5 g
Fats:
0.2 g
Carbs:
2.18 g
Water:
95.32 g
Other:
0.8 g
Protein:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
Contains
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Fats
+53.8%
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Water
+28%
Contains
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Protein
+75.3%
Contains
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Carbs
+883.5%
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Other
+68.8%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-15.6%
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Monounsaturated Fat
+400%
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Polyunsaturated fat
+77.8%
Saturated Fat:
0.027 g
Monounsaturated Fat:
0.015 g
Polyunsaturated fat:
0.096 g
Saturated Fat:
0.032 g
Monounsaturated Fat:
0.003 g
Polyunsaturated fat:
0.054 g
Contains
less
Saturated Fat
-15.6%
Contains
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Monounsaturated Fat
+400%
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Polyunsaturated fat
+77.8%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.18g | 19.14g |
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| Protein | 1.5g | 2.63g |
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| Fats | 0.2g | 0.13g |
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| Carbs | 2.18g | 21.44g |
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| Calories | 13kcal | 97kcal |
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| Starch | 17.45g |
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| Fructose | 0.32g |
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| Sugar | 1.18g | 1.08g |
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| Fiber | 1g | 2.3g |
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| Calcium | 105mg | 18mg |
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| Iron | 0.8mg | 1.07mg |
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| Magnesium | 19mg | 30mg |
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| Phosphorus | 37mg | 71mg |
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| Potassium | 252mg | 550mg |
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| Sodium | 65mg | 14mg |
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| Zinc | 0.19mg | 0.35mg |
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| Copper | 0.021mg | 0.107mg |
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| Manganese | 0.159mg | 0.228mg |
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| Selenium | 0.5µg | 0.5µg | |
| Vitamin A | 4468IU | 10IU |
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| Vitamin A RAE | 223µg | 1µg |
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| Vitamin E | 0.09mg | 0.07mg |
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| Vitamin C | 45mg | 8.3mg |
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| Vitamin B1 | 0.04mg | 0.067mg |
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| Vitamin B2 | 0.07mg | 0.048mg |
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| Vitamin B3 | 0.5mg | 1.348mg |
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| Vitamin B5 | 0.088mg | 0.38mg |
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| Vitamin B6 | 0.194mg | 0.354mg |
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| Folate | 66µg | 26µg |
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| Vitamin K | 45.5µg | 2µg |
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| Tryptophan | 0.015mg | 0.027mg |
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| Threonine | 0.049mg | 0.086mg |
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| Isoleucine | 0.085mg | 0.085mg | |
| Leucine | 0.088mg | 0.125mg |
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| Lysine | 0.089mg | 0.137mg |
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| Methionine | 0.009mg | 0.041mg |
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| Phenylalanine | 0.044mg | 0.104mg |
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| Valine | 0.066mg | 0.131mg |
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| Histidine | 0.026mg | 0.044mg |
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| Saturated Fat | 0.027g | 0.032g |
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| Monounsaturated Fat | 0.015g | 0.003g |
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| Polyunsaturated fat | 0.096g | 0.054g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
18%
Minerals Daily Need Coverage Score
16%
23%
Comparison summary
Which food is lower in Sugar?
Russet potato is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Russet potato contains less Sodium (difference - 51mg)
Which food is cheaper?
Russet potato is cheaper (difference - $0.4)
Which food is richer in minerals?
Russet potato is relatively richer in minerals
Which food is lower in Saturated Fat?
Chinese cabbage is lower in Saturated Fat (difference - 0.005g)
Which food is lower in glycemic index?
Chinese cabbage is lower in glycemic index (difference - 50)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.