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  6. Chinese cabbage vs. Taro

Chinese cabbage vs. Taro — In-Depth Nutrition Comparison

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The main differences between Chinese cabbage and taro

  • Chinese cabbage is richer in vitamin A, vitamin C, vitamin K, and folate, yet taro is richer in copper, vitamin E, fiber, potassium, manganese, and vitamin B6.
  • Daily need coverage for vitamin A for Chinese cabbage is 88% higher.
  • Chinese cabbage contains 46 times more vitamin K than taro. Chinese cabbage contains 45.5µg of vitamin K, while taro contains 1µg.
  • Chinese cabbage has a lower glycemic index than taro.

Food types used in this article are Cabbage, chinese (pak-choi), raw and Taro, raw.

Infographic

Chinese cabbage vs Taro 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%
Taro
Taro
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 13% 52% 21% 57% 6.3% 36% 1.4% 50% 3.8%
Contains more CalciumCalcium +144.2%
Contains more IronIron +45.5%
Contains more MagnesiumMagnesium +73.7%
Contains more PotassiumPotassium +134.5%
Contains more CopperCopper +719%
Contains more ZincZinc +21.1%
Contains more PhosphorusPhosphorus +127%
Contains less SodiumSodium -83.1%
Contains more ManganeseManganese +140.9%
Contains more SeleniumSelenium +40%

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%
Taro
Taro
6
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% 1.3% 48% 0% 24% 5.8% 11% 18% 65% 0% 2.5% 17% 9.4%
Contains more Vitamin CVitamin C +900%
Contains more Vitamin AVitamin A +5475%
Contains more Vitamin B2Vitamin B2 +180%
Contains more Vitamin KVitamin K +4450%
Contains more FolateFolate +200%
Contains more Vitamin EVitamin E +2544.4%
Contains more Vitamin B1Vitamin B1 +137.5%
Contains more Vitamin B3Vitamin B3 +20%
Contains more Vitamin B5Vitamin B5 +244.3%
Contains more Vitamin B6Vitamin B6 +45.9%
Contains more CholineCholine +170.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Taro DV% diff.
Vitamin C 45mg 4.5mg 45%
Vitamin K 45.5µg 1µg 37%
Vitamin A 223µg 4µg 24%
Copper 0.021mg 0.172mg 17%
Vitamin E 0.09mg 2.38mg 15%
Fiber 1g 4.1g 12%
Folate 66µg 22µg 11%
Potassium 252mg 591mg 10%
Manganese 0.159mg 0.383mg 10%
Carbs 2.18g 26.46g 8%
Phosphorus 37mg 84mg 7%
Vitamin B6 0.194mg 0.283mg 7%
Calcium 105mg 43mg 6%
Calories 13kcal 112kcal 5%
Vitamin B1 0.04mg 0.095mg 5%
Vitamin B5 0.088mg 0.303mg 4%
Magnesium 19mg 33mg 3%
Vitamin B2 0.07mg 0.025mg 3%
Iron 0.8mg 0.55mg 3%
Sodium 65mg 11mg 2%
Choline 6.4mg 17.3mg 2%
Vitamin B3 0.5mg 0.6mg 1%
Protein 1.5g 1.5g 0%
Fats 0.2g 0.2g 0%
Net carbs 1.18g 22.36g N/A
Sugar 1.18g 0.4g N/A
Zinc 0.19mg 0.23mg 0%
Selenium 0.5µg 0.7µg 0%
Saturated fat 0.027g 0.041g 0%
Monounsaturated fat 0.015g 0.016g 0%
Polyunsaturated fat 0.096g 0.083g 0%
Tryptophan 0.015mg 0.023mg 0%
Threonine 0.049mg 0.069mg 0%
Isoleucine 0.085mg 0.054mg 0%
Leucine 0.088mg 0.111mg 0%
Lysine 0.089mg 0.067mg 0%
Methionine 0.009mg 0.02mg 0%
Phenylalanine 0.044mg 0.082mg 0%
Valine 0.066mg 0.082mg 0%
Histidine 0.026mg 0.034mg 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
Taro
Taro
2
26% 71%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 26.46 g
Water: 70.64 g
Other: 1.2 g
Contains more WaterWater +34.9%
Contains more CarbsCarbs +1113.8%
Contains more OtherOther +50%
~equal in Protein ~1.5g
~equal in Fats ~0.2g

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
Taro
Taro
1
29% 11% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.083 g
Contains less Sat. FatSaturated fat -34.1%
Contains more Poly. FatPolyunsaturated fat +15.7%
~equal in Monounsaturated fat ~0.016g

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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. Taro - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169308/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.