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Chinese cabbage vs Sweet potato - In-Depth Nutrition Comparison

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Summary of differences between Chinese cabbage and Sweet potato

  • Chinese cabbage has more Vitamin C, Vitamin K, Folate, and Calcium, however Sweet potato is higher in Vitamin A, Copper, Vitamin B5, and Fiber.
  • Sweet potato covers your daily need of Vitamin A 54% more than Chinese cabbage.
  • Chinese cabbage has 25 times more Vitamin K than Sweet potato. While Chinese cabbage has 45.5µg of Vitamin K, Sweet potato has only 1.8µg.

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

Infographic

Chinese cabbage vs Sweet 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +31.1%
Contains more Calcium +250%
Contains more Potassium +33.7%
Contains more Magnesium +31.6%
Contains more Copper +619%
Contains more Zinc +57.9%
Contains more Phosphorus +27%
Contains less Sodium -15.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 32% 23% 14% 7% 6% 16% 9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 9% 30% 18% 51% 9% 21% 8%
Contains more Iron +31.1%
Contains more Calcium +250%
Contains more Potassium +33.7%
Contains more Magnesium +31.6%
Contains more Copper +619%
Contains more Zinc +57.9%
Contains more Phosphorus +27%
Contains less Sodium -15.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +1775%
Contains more Vitamin B2 +14.8%
Contains more Vitamin K +2427.8%
Contains more Folate +500%
Contains more Vitamin A +217.5%
Contains more Vitamin E +188.9%
Contains more Vitamin B1 +95%
Contains more Vitamin B3 +11.4%
Contains more Vitamin B5 +809.1%
Equal in Vitamin B6 - 0.209
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 150% 269% 2% 0% 10% 17% 10% 6% 45% 0% 114% 50%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 8% 852% 6% 0% 20% 15% 11% 48% 49% 0% 5% 9%
Contains more Vitamin C +1775%
Contains more Vitamin B2 +14.8%
Contains more Vitamin K +2427.8%
Contains more Folate +500%
Contains more Vitamin A +217.5%
Contains more Vitamin E +188.9%
Contains more Vitamin B1 +95%
Contains more Vitamin B3 +11.4%
Contains more Vitamin B5 +809.1%
Equal in Vitamin B6 - 0.209

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
56
Chinese cabbage
85
Sweet potato
Mineral Summary Score
17
Chinese cabbage
21
Sweet potato

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Chinese cabbage
9%
Sweet potato
Carbohydrates
2%
Chinese cabbage
20%
Sweet potato
Fats
1%
Chinese cabbage
0%
Sweet potato

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chinese cabbage Sweet potato
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese cabbage Sweet potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.009g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.2)
Which food is lower in Sugar?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 3g)
Which food is lower in glycemic index?
Chinese cabbage
Chinese cabbage is lower in glycemic index (difference - 38)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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.

All nutrients comparison - raw data values

Nutrient Chinese cabbage Sweet potato Opinion
Calories 13 86 Sweet potato
Protein 1.5 1.57 Sweet potato
Fats 0.2 0.05 Chinese cabbage
Vitamin C 45 2.4 Chinese cabbage
Net carbs 1.1799999475479126 17.1200008392334 Sweet potato
Carbs 2.18 20.12 Sweet potato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 0.61 Chinese cabbage
Calcium 105 30 Chinese cabbage
Potassium 252 337 Sweet potato
Magnesium 19 25 Sweet potato
Sugar 1.18 4.18 Chinese cabbage
Fiber 1 3 Sweet potato
Copper 0.021 0.151 Sweet potato
Zinc 0.19 0.3 Sweet potato
Starch 12.65 Sweet potato
Phosphorus 37 47 Sweet potato
Sodium 65 55 Sweet potato
Vitamin A 4468 14187 Sweet potato
Vitamin E 0.09 0.26 Sweet potato
Vitamin D 0 0
Vitamin B1 0.04 0.078 Sweet potato
Vitamin B2 0.07 0.061 Chinese cabbage
Vitamin B3 0.5 0.557 Sweet potato
Vitamin B5 0.088 0.8 Sweet potato
Vitamin B6 0.194 0.209 Sweet potato
Vitamin B12 0 0
Vitamin K 45.5 1.8 Chinese cabbage
Folate 66 11 Chinese cabbage
Trans Fat 0 0
Saturated Fat 0.027 0.018 Sweet potato
Monounsaturated Fat 0.015 0.001 Chinese cabbage
Polyunsaturated fat 0.096 0.014 Chinese cabbage
Tryptophan 0.015 0.031 Sweet potato
Threonine 0.049 0.083 Sweet potato
Isoleucine 0.085 0.055 Chinese cabbage
Leucine 0.088 0.092 Sweet potato
Lysine 0.089 0.066 Chinese cabbage
Methionine 0.009 0.029 Sweet potato
Phenylalanine 0.044 0.089 Sweet potato
Valine 0.066 0.086 Sweet potato
Histidine 0.026 0.031 Sweet potato
Fructose 0.7 Sweet potato

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/nutrients
  2. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.