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Chinese cabbage vs. Spirulina — In-Depth Nutrition Comparison

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Important differences between Chinese cabbage and Spirulina

  • Chinese cabbage has more Vitamin C, Vitamin K, Vitamin A RAE, Folate, Vitamin B6, and Calcium, however, Spirulina has more Copper, Iron, Vitamin B2, and Vitamin B1.
  • Spirulina's daily need coverage for Copper is 64% more.
  • Chinese cabbage has 74 times more Vitamin A RAE than Spirulina. Chinese cabbage has 223µg of Vitamin A RAE, while Spirulina has 3µg.

The food varieties used in the comparison are Cabbage, chinese (pak-choi), raw and Seaweed, spirulina, raw.

Infographic

Chinese cabbage vs Spirulina 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 Calcium +775%
Contains more Phosphorus +236.4%
Contains more Potassium +98.4%
Contains less Sodium -33.7%
Contains more Iron +248.8%
Contains more Copper +2742.9%
Contains more Manganese +17%
Contains more Selenium +40%
Equal in Magnesium - 19
Equal in Zinc - 0.2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 105% 14% 5% 12% 13% 6% 199% 25% 4%
Contains more Calcium +775%
Contains more Phosphorus +236.4%
Contains more Potassium +98.4%
Contains less Sodium -33.7%
Contains more Iron +248.8%
Contains more Copper +2742.9%
Contains more Manganese +17%
Contains more Selenium +40%
Equal in Magnesium - 19
Equal in Zinc - 0.2

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 A +7878.6%
Contains more Vitamin C +4900%
Contains more Vitamin B6 +470.6%
Contains more Folate +633.3%
Contains more Vitamin K +1720%
Contains more Vitamin E +444.4%
Contains more Vitamin B1 +455%
Contains more Vitamin B2 +388.6%
Contains more Vitamin B3 +139.2%
Contains more Vitamin B5 +269.3%
Equal in Choline - 6.5
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 269% 2% 0% 150% 10% 17% 10% 6% 45% 50% 0% 4% 114%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 10% 0% 3% 56% 79% 23% 20% 8% 7% 0% 4% 7%
Contains more Vitamin A +7878.6%
Contains more Vitamin C +4900%
Contains more Vitamin B6 +470.6%
Contains more Folate +633.3%
Contains more Vitamin K +1720%
Contains more Vitamin E +444.4%
Contains more Vitamin B1 +455%
Contains more Vitamin B2 +388.6%
Contains more Vitamin B3 +139.2%
Contains more Vitamin B5 +269.3%
Equal in Choline - 6.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Other +33.3%
Contains more Protein +294.7%
Contains more Fats +95%
Contains more Carbs +11%
Equal in Water - 90.67
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
Contains more Other +33.3%
Contains more Protein +294.7%
Contains more Fats +95%
Contains more Carbs +11%
Equal in Water - 90.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -80%
Contains more Monounsaturated Fat +126.7%
Contains more Polyunsaturated fat +10.4%
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
49% 12% 39%
Saturated Fat: 0.135 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.106 g
Contains less Saturated Fat -80%
Contains more Monounsaturated Fat +126.7%
Contains more Polyunsaturated fat +10.4%

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

All nutrients comparison - raw data values

Nutrient Chinese cabbage Spirulina Opinion
Net carbs 1.18g 2.02g Spirulina
Protein 1.5g 5.92g Spirulina
Fats 0.2g 0.39g Spirulina
Carbs 2.18g 2.42g Spirulina
Calories 13kcal 26kcal Spirulina
Sugar 1.18g 0.3g Spirulina
Fiber 1g 0.4g Chinese cabbage
Calcium 105mg 12mg Chinese cabbage
Iron 0.8mg 2.79mg Spirulina
Magnesium 19mg 19mg
Phosphorus 37mg 11mg Chinese cabbage
Potassium 252mg 127mg Chinese cabbage
Sodium 65mg 98mg Chinese cabbage
Zinc 0.19mg 0.2mg Spirulina
Copper 0.021mg 0.597mg Spirulina
Manganese 0.159mg 0.186mg Spirulina
Selenium 0.5µg 0.7µg Spirulina
Vitamin A 4468IU 56IU Chinese cabbage
Vitamin A RAE 223µg 3µg Chinese cabbage
Vitamin E 0.09mg 0.49mg Spirulina
Vitamin C 45mg 0.9mg Chinese cabbage
Vitamin B1 0.04mg 0.222mg Spirulina
Vitamin B2 0.07mg 0.342mg Spirulina
Vitamin B3 0.5mg 1.196mg Spirulina
Vitamin B5 0.088mg 0.325mg Spirulina
Vitamin B6 0.194mg 0.034mg Chinese cabbage
Folate 66µg 9µg Chinese cabbage
Choline 6.4mg 6.5mg Spirulina
Vitamin K 45.5µg 2.5µg Chinese cabbage
Tryptophan 0.015mg 0.096mg Spirulina
Threonine 0.049mg 0.306mg Spirulina
Isoleucine 0.085mg 0.331mg Spirulina
Leucine 0.088mg 0.509mg Spirulina
Lysine 0.089mg 0.312mg Spirulina
Methionine 0.009mg 0.118mg Spirulina
Phenylalanine 0.044mg 0.286mg Spirulina
Valine 0.066mg 0.362mg Spirulina
Histidine 0.026mg 0.112mg Spirulina
Saturated Fat 0.027g 0.135g Chinese cabbage
Monounsaturated Fat 0.015g 0.034g Spirulina
Polyunsaturated fat 0.096g 0.106g Spirulina

Which food is preferable for your diet?

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

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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
52%
Chinese cabbage
17%
Spirulina
Minerals Daily Need Coverage Score
16%
Chinese cabbage
38%
Spirulina

Comparison summary

Which food is lower in Sugar?
Spirulina
Spirulina is lower in Sugar (difference - 0.88g)
Which food is lower in glycemic index?
Spirulina
Spirulina is lower in glycemic index (difference - 32)
Which food is cheaper?
Spirulina
Spirulina is cheaper (difference - $0.4)
Which food is richer in minerals?
Spirulina
Spirulina is relatively richer in minerals
Which food contains less Sodium?
Chinese cabbage
Chinese cabbage contains less Sodium (difference - 33mg)
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.108g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/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.