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
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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 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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 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
Saturated fat:
Sat. Fat
0.027 g
Monounsaturated fat:
Mono. Fat
0.015 g
Polyunsaturated fat:
Poly. Fat
0.096 g
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% |
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 | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
37%
17%
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.