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  6. Chinese cabbage vs. Salsify

Chinese cabbage vs. Salsify — In-Depth Nutrition Comparison

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The main differences between Chinese cabbage and salsify

  • Chinese cabbage is richer in vitamin A, vitamin C, vitamin K, folate, and calcium, yet salsify is richer in fiber, vitamin B2, and copper.
  • Daily need coverage for vitamin A for Chinese cabbage is 89% higher.
  • Chinese cabbage contains 152 times more vitamin K than salsify. Chinese cabbage contains 45.5µg of vitamin K, while salsify contains 0.3µg.
  • Chinese cabbage contains less sugar.

Food types used in this article are Cabbage, chinese (pak-choi), raw and Salsify, cooked, boiled, drained, without salt.

Infographic

Chinese cabbage vs Salsify 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.
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 13% 14% 25% 21% 23% 8.2% 24% 2.1% 27% 3.3%
Contains more CalciumCalcium +123.4%
Contains more IronIron +45.5%
Contains more PotassiumPotassium +12.3%
Contains more CopperCopper +233.3%
Contains more ZincZinc +57.9%
Contains more PhosphorusPhosphorus +51.4%
Contains less SodiumSodium -75.4%
Contains more ManganeseManganese +32.1%
Contains more SeleniumSelenium +20%
~equal in Magnesium ~18mg

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 15% 0% 3.8% 0% 14% 40% 7.4% 17% 50% 0% 0.75% 11% 14%
Contains more Vitamin CVitamin C +878.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +27.6%
Contains more Vitamin KVitamin K +15066.7%
Contains more FolateFolate +340%
Contains more Vitamin EVitamin E +111.1%
Contains more Vitamin B1Vitamin B1 +40%
Contains more Vitamin B2Vitamin B2 +147.1%
Contains more Vitamin B5Vitamin B5 +213.6%
Contains more Vitamin B6Vitamin B6 +12.4%
Contains more CholineCholine +304.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Salsify DV% diff.
Vitamin C 45mg 4.6mg 45%
Vitamin K 45.5µg 0.3µg 38%
Vitamin A 223µg 0µg 25%
Folate 66µg 15µg 13%
Vitamin B2 0.07mg 0.173mg 8%
Fiber 1g 3.1g 8%
Calcium 105mg 47mg 6%
Copper 0.021mg 0.07mg 5%
Choline 6.4mg 25.9mg 4%
Carbs 2.18g 15.36g 4%
Vitamin B5 0.088mg 0.276mg 4%
Calories 13kcal 68kcal 3%
Phosphorus 37mg 56mg 3%
Iron 0.8mg 0.55mg 3%
Protein 1.5g 2.73g 2%
Sodium 65mg 16mg 2%
Vitamin B6 0.194mg 0.218mg 2%
Manganese 0.159mg 0.21mg 2%
Vitamin B3 0.5mg 0.392mg 1%
Vitamin B1 0.04mg 0.056mg 1%
Vitamin E 0.09mg 0.19mg 1%
Zinc 0.19mg 0.3mg 1%
Potassium 252mg 283mg 1%
Fats 0.2g 0.17g 0%
Net carbs 1.18g 12.26g N/A
Magnesium 19mg 18mg 0%
Sugar 1.18g 2.9g N/A
Selenium 0.5µg 0.6µg 0%
Saturated fat 0.027g 0.041g 0%
Monounsaturated fat 0.015g 0.003g 0%
Polyunsaturated fat 0.096g 0.074g 0%
Tryptophan 0.015mg 0%
Threonine 0.049mg 0%
Isoleucine 0.085mg 0%
Leucine 0.088mg 0%
Lysine 0.089mg 0%
Methionine 0.009mg 0%
Phenylalanine 0.044mg 0%
Valine 0.066mg 0%
Histidine 0.026mg 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% 15% 81%
Protein: 2.73 g
Fats: 0.17 g
Carbs: 15.36 g
Water: 81 g
Other: 0.74 g
Contains more FatsFats +17.6%
Contains more WaterWater +17.7%
Contains more ProteinProtein +82%
Contains more CarbsCarbs +604.6%
~equal in Other ~0.74g

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
35% 3% 63%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains less Sat. FatSaturated fat -34.1%
Contains more Mono. FatMonounsaturated fat +400%
Contains more Poly. FatPolyunsaturated fat +29.7%

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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. Salsify - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169278/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.