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

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Important differences between Chinese cabbage and russet potatoes

  • Chinese cabbage has more vitamin A, vitamin C, vitamin K, folate, and calcium; however, russet potatoes have more vitamin B6, copper, potassium, vitamin B5, and vitamin B3.
  • Chinese cabbage's daily need coverage for vitamin A is 89% more.
  • Chinese cabbage has 23 times more vitamin K than russet potatoes. Chinese cabbage has 45.5µg of vitamin K, while russet potatoes have 2µg.
  • Russet potatoes have a higher glycemic index than Chinese cabbage.

The food varieties used in the comparison are Cabbage, chinese (pak-choi), raw and Potatoes, Russet, flesh, and skin, baked.

Infographic

Chinese cabbage vs Russet 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 5.4% 49% 40% 36% 9.5% 30% 1.8% 30% 2.7%
Contains more CalciumCalcium +483.3%
Contains more MagnesiumMagnesium +57.9%
Contains more PotassiumPotassium +118.3%
Contains more IronIron +33.8%
Contains more CopperCopper +409.5%
Contains more ZincZinc +84.2%
Contains more PhosphorusPhosphorus +91.9%
Contains less SodiumSodium -78.5%
Contains more ManganeseManganese +43.4%
~equal in Selenium ~0.5µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 28% 0.33% 1.4% 0% 17% 11% 25% 23% 82% 0% 5% 20% 8.2%
Contains more Vitamin CVitamin C +442.2%
Contains more Vitamin AVitamin A +22200%
Contains more Vitamin EVitamin E +28.6%
Contains more Vitamin B2Vitamin B2 +45.8%
Contains more Vitamin KVitamin K +2175%
Contains more FolateFolate +153.8%
Contains more Vitamin B1Vitamin B1 +67.5%
Contains more Vitamin B3Vitamin B3 +169.6%
Contains more Vitamin B5Vitamin B5 +331.8%
Contains more Vitamin B6Vitamin B6 +82.5%
Contains more CholineCholine +134.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Russet potato DV% diff.
Vitamin C 45mg 8.3mg 41%
Vitamin K 45.5µg 2µg 36%
Vitamin A 223µg 1µg 25%
Vitamin B6 0.194mg 0.354mg 12%
Folate 66µg 26µg 10%
Copper 0.021mg 0.107mg 10%
Calcium 105mg 18mg 9%
Potassium 252mg 550mg 9%
Starch 17.45g 7%
Carbs 2.18g 21.44g 6%
Vitamin B5 0.088mg 0.38mg 6%
Vitamin B3 0.5mg 1.348mg 5%
Phosphorus 37mg 71mg 5%
Fiber 1g 2.3g 5%
Calories 13kcal 97kcal 4%
Magnesium 19mg 30mg 3%
Iron 0.8mg 1.07mg 3%
Manganese 0.159mg 0.228mg 3%
Vitamin B2 0.07mg 0.048mg 2%
Choline 6.4mg 15mg 2%
Vitamin B1 0.04mg 0.067mg 2%
Protein 1.5g 2.63g 2%
Sodium 65mg 14mg 2%
Zinc 0.19mg 0.35mg 1%
Fats 0.2g 0.13g 0%
Net carbs 1.18g 19.14g N/A
Sugar 1.18g 1.08g N/A
Vitamin E 0.09mg 0.07mg 0%
Selenium 0.5µg 0.5µg 0%
Saturated fat 0.027g 0.032g 0%
Monounsaturated fat 0.015g 0.003g 0%
Polyunsaturated fat 0.096g 0.054g 0%
Tryptophan 0.015mg 0.027mg 0%
Threonine 0.049mg 0.086mg 0%
Isoleucine 0.085mg 0.085mg 0%
Leucine 0.088mg 0.125mg 0%
Lysine 0.089mg 0.137mg 0%
Methionine 0.009mg 0.041mg 0%
Phenylalanine 0.044mg 0.104mg 0%
Valine 0.066mg 0.131mg 0%
Histidine 0.026mg 0.044mg 0%
Fructose 0.32g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
3% 21% 74%
Protein: 2.63 g
Fats: 0.13 g
Carbs: 21.44 g
Water: 74.45 g
Other: 1.35 g
Contains more FatsFats +53.8%
Contains more WaterWater +28%
Contains more ProteinProtein +75.3%
Contains more CarbsCarbs +883.5%
Contains more OtherOther +68.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
36% 3% 61%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.054 g
Contains less Sat. FatSaturated fat -15.6%
Contains more Mono. FatMonounsaturated fat +400%
Contains more Poly. FatPolyunsaturated fat +77.8%

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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. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/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.