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  6. Chinese cabbage vs. Spinach raw

Chinese cabbage vs. Spinach raw — In-Depth Nutrition Comparison

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Summary of differences between Chinese cabbage and Spinach raw

  • Chinese cabbage has more Vitamin C, however, Spinach raw is higher in Vitamin K, Manganese, Folate, Vitamin A RAE, Iron, Magnesium, Vitamin E , Copper, and Vitamin B2.
  • Spinach raw covers your daily need of Vitamin K 365% more than Chinese cabbage.
  • Chinese cabbage has 2 times more Vitamin C than Spinach raw. While Chinese cabbage has 45mg of Vitamin C, Spinach raw has only 28.1mg.

These are the specific foods used in this comparison Cabbage, chinese (pak-choi), raw and Spinach, raw.

Infographic

Chinese cabbage vs Spinach raw 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
2
:
8
Spinach raw
Spinach raw
Contains less Sodium -17.7%
Contains more Iron +238.8%
Contains more Magnesium +315.8%
Contains more Phosphorus +32.4%
Contains more Potassium +121.4%
Contains more Zinc +178.9%
Contains more Copper +519%
Contains more Manganese +464.2%
Contains more Selenium +100%
Equal in Calcium - 99
Chinese cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains less Sodium -17.7%
Contains more Iron +238.8%
Contains more Magnesium +315.8%
Contains more Phosphorus +32.4%
Contains more Potassium +121.4%
Contains more Zinc +178.9%
Contains more Copper +519%
Contains more Manganese +464.2%
Contains more Selenium +100%
Equal in Calcium - 99

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
2
:
8
Spinach raw
Spinach raw
Contains more Vitamin C +60.1%
Contains more Vitamin B5 +35.4%
Contains more Vitamin A +109.9%
Contains more Vitamin E +2155.6%
Contains more Vitamin B1 +95%
Contains more Vitamin B2 +170%
Contains more Vitamin B3 +44.8%
Contains more Folate +193.9%
Contains more Vitamin K +961.3%
Equal in Vitamin B6 - 0.195
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%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Contains more Vitamin C +60.1%
Contains more Vitamin B5 +35.4%
Contains more Vitamin A +109.9%
Contains more Vitamin E +2155.6%
Contains more Vitamin B1 +95%
Contains more Vitamin B2 +170%
Contains more Vitamin B3 +44.8%
Contains more Folate +193.9%
Contains more Vitamin K +961.3%
Equal in Vitamin B6 - 0.195

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chinese cabbage
Chinese cabbage
1
:
4
Spinach raw
Spinach raw
Contains more Protein +90.7%
Contains more Fats +95%
Contains more Carbs +66.5%
Contains more Other +115%
Equal in Water - 91.4
Chinese cabbage
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more Protein +90.7%
Contains more Fats +95%
Contains more Carbs +66.5%
Contains more Other +115%
Equal in Water - 91.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chinese cabbage
Chinese cabbage
2
:
1
Spinach raw
Spinach raw
Contains less Saturated Fat -57.1%
Contains more Monounsaturated Fat +50%
Contains more Polyunsaturated fat +71.9%
Chinese cabbage
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Contains less Saturated Fat -57.1%
Contains more Monounsaturated Fat +50%
Contains more Polyunsaturated fat +71.9%

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 Spinach raw
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Chinese cabbage Spinach raw Opinion
Net carbs 1.18g 1.43g Spinach raw
Protein 1.5g 2.86g Spinach raw
Fats 0.2g 0.39g Spinach raw
Carbs 2.18g 3.63g Spinach raw
Calories 13kcal 23kcal Spinach raw
Fructose 0.15g Spinach raw
Sugar 1.18g 0.42g Spinach raw
Fiber 1g 2.2g Spinach raw
Calcium 105mg 99mg Chinese cabbage
Iron 0.8mg 2.71mg Spinach raw
Magnesium 19mg 79mg Spinach raw
Phosphorus 37mg 49mg Spinach raw
Potassium 252mg 558mg Spinach raw
Sodium 65mg 79mg Chinese cabbage
Zinc 0.19mg 0.53mg Spinach raw
Copper 0.021mg 0.13mg Spinach raw
Manganese 0.159mg 0.897mg Spinach raw
Selenium 0.5µg 1µg Spinach raw
Vitamin A 4468IU 9377IU Spinach raw
Vitamin A RAE 223µg 469µg Spinach raw
Vitamin E 0.09mg 2.03mg Spinach raw
Vitamin C 45mg 28.1mg Chinese cabbage
Vitamin B1 0.04mg 0.078mg Spinach raw
Vitamin B2 0.07mg 0.189mg Spinach raw
Vitamin B3 0.5mg 0.724mg Spinach raw
Vitamin B5 0.088mg 0.065mg Chinese cabbage
Vitamin B6 0.194mg 0.195mg Spinach raw
Folate 66µg 194µg Spinach raw
Vitamin K 45.5µg 482.9µg Spinach raw
Tryptophan 0.015mg 0.039mg Spinach raw
Threonine 0.049mg 0.122mg Spinach raw
Isoleucine 0.085mg 0.147mg Spinach raw
Leucine 0.088mg 0.223mg Spinach raw
Lysine 0.089mg 0.174mg Spinach raw
Methionine 0.009mg 0.053mg Spinach raw
Phenylalanine 0.044mg 0.129mg Spinach raw
Valine 0.066mg 0.161mg Spinach raw
Histidine 0.026mg 0.064mg Spinach raw
Saturated Fat 0.027g 0.063g Chinese cabbage
Monounsaturated Fat 0.015g 0.01g Chinese cabbage
Polyunsaturated fat 0.096g 0.165g Spinach raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese cabbage Spinach raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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
181%
Spinach raw
Minerals Daily Need Coverage Score
16%
Chinese cabbage
45%
Spinach raw

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 0.76g)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $0.2)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food contains less Sodium?
Chinese cabbage
Chinese cabbage contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.036g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.