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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 RAE, Copper, Vitamin B5, and Fiber.
  • Sweet potato covers your daily need of Vitamin A RAE 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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +250%
Contains more Iron +31.1%
Contains more Magnesium +31.6%
Contains more Phosphorus +27%
Contains more Potassium +33.7%
Contains less Sodium -15.4%
Contains more Zinc +57.9%
Contains more Copper +619%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 32% 30% 14% 16% 23% 9% 6% 7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 23% 18% 21% 30% 8% 9% 51%
Contains more Calcium +250%
Contains more Iron +31.1%
Contains more Magnesium +31.6%
Contains more Phosphorus +27%
Contains more Potassium +33.7%
Contains less Sodium -15.4%
Contains more Zinc +57.9%
Contains more Copper +619%

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 Folate +500%
Contains more Vitamin K +2427.8%
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 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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
Contains more Vitamin C +1775%
Contains more Vitamin B2 +14.8%
Contains more Folate +500%
Contains more Vitamin K +2427.8%
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

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

All nutrients comparison - raw data values

Nutrient Chinese cabbage Sweet potato Opinion
Net carbs 1.18g 17.12g Sweet potato
Protein 1.5g 1.57g Sweet potato
Fats 0.2g 0.05g Chinese cabbage
Carbs 2.18g 20.12g Sweet potato
Calories 13kcal 86kcal Sweet potato
Starch g 12.65g Sweet potato
Fructose g 0.7g Sweet potato
Sugar 1.18g 4.18g Chinese cabbage
Fiber 1g 3g Sweet potato
Calcium 105mg 30mg Chinese cabbage
Iron 0.8mg 0.61mg Chinese cabbage
Magnesium 19mg 25mg Sweet potato
Phosphorus 37mg 47mg Sweet potato
Potassium 252mg 337mg Sweet potato
Sodium 65mg 55mg Sweet potato
Zinc 0.19mg 0.3mg Sweet potato
Copper 0.021mg 0.151mg Sweet potato
Vitamin A 4468IU 14187IU Sweet potato
Vitamin E 0.09mg 0.26mg Sweet potato
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 45mg 2.4mg Chinese cabbage
Vitamin B1 0.04mg 0.078mg Sweet potato
Vitamin B2 0.07mg 0.061mg Chinese cabbage
Vitamin B3 0.5mg 0.557mg Sweet potato
Vitamin B5 0.088mg 0.8mg Sweet potato
Vitamin B6 0.194mg 0.209mg Sweet potato
Folate 66µg 11µg Chinese cabbage
Vitamin B12 0µg 0µg
Vitamin K 45.5µg 1.8µg Chinese cabbage
Tryptophan 0.015mg 0.031mg Sweet potato
Threonine 0.049mg 0.083mg Sweet potato
Isoleucine 0.085mg 0.055mg Chinese cabbage
Leucine 0.088mg 0.092mg Sweet potato
Lysine 0.089mg 0.066mg Chinese cabbage
Methionine 0.009mg 0.029mg Sweet potato
Phenylalanine 0.044mg 0.089mg Sweet potato
Valine 0.066mg 0.086mg Sweet potato
Histidine 0.026mg 0.031mg Sweet potato
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.027g 0.018g Sweet potato
Monounsaturated Fat 0.015g 0.001g Chinese cabbage
Polyunsaturated fat 0.096g 0.014g Chinese cabbage

Which food is preferable for your diet?

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

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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

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.

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.