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  6. Chinese cabbage vs. Turnip greens

Chinese cabbage vs. Turnip greens — In-Depth Nutrition Comparison

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A recap on the differences between Chinese cabbage and turnip greens

  • Chinese cabbage is higher in vitamin C, yet turnip greens is higher in vitamin K, vitamin A, copper, folate, vitamin E, fiber, and manganese.
  • Turnip greens covers your daily vitamin K needs 268% more than Chinese cabbage.
  • Chinese cabbage contains 2 times more vitamin C than turnip greens. While Chinese cabbage contains 45mg of vitamin C, turnip greens contains only 27.4mg.

Food varieties used in this article are Cabbage, chinese (pak-choi), raw and Turnip greens, cooked, boiled, drained, without salt.

Infographic

Chinese cabbage vs Turnip greens 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 41% 18% 30% 84% 3.8% 12% 3.8% 44% 4.9%
Contains more PotassiumPotassium +24.1%
Contains more ZincZinc +35.7%
Contains more PhosphorusPhosphorus +27.6%
Contains more MagnesiumMagnesium +15.8%
Contains more CalciumCalcium +30.5%
Contains more CopperCopper +1104.8%
Contains less SodiumSodium -55.4%
Contains more ManganeseManganese +111.9%
Contains more SeleniumSelenium +80%
~equal in Iron ~0.8mg

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%
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 91% 127% 38% 0% 11% 17% 7.7% 16% 42% 0% 919% 89% 0.16%
Contains more Vitamin CVitamin C +64.2%
Contains more Vitamin B3Vitamin B3 +21.7%
Contains more CholineCholine +2033.3%
Contains more Vitamin AVitamin A +70.9%
Contains more Vitamin EVitamin E +1988.9%
Contains more Vitamin B1Vitamin B1 +12.5%
Contains more Vitamin B5Vitamin B5 +211.4%
Contains more Vitamin KVitamin K +707.9%
Contains more FolateFolate +78.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.072mg
~equal in Vitamin B6 ~0.18mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Turnip greens DV% diff.
Vitamin K 45.5µg 367.6µg 268%
Copper 0.021mg 0.253mg 26%
Vitamin C 45mg 27.4mg 20%
Vitamin A 223µg 381µg 18%
Folate 66µg 118µg 13%
Vitamin E 0.09mg 1.88mg 12%
Fiber 1g 3.5g 10%
Manganese 0.159mg 0.337mg 8%
Vitamin B5 0.088mg 0.274mg 4%
Calcium 105mg 137mg 3%
Sodium 65mg 29mg 2%
Phosphorus 37mg 29mg 1%
Choline 6.4mg 0.3mg 1%
Protein 1.5g 1.14g 1%
Vitamin B3 0.5mg 0.411mg 1%
Potassium 252mg 203mg 1%
Magnesium 19mg 22mg 1%
Carbs 2.18g 4.36g 1%
Vitamin B6 0.194mg 0.18mg 1%
Selenium 0.5µg 0.9µg 1%
Calories 13kcal 20kcal 0%
Fats 0.2g 0.23g 0%
Net carbs 1.18g 0.86g N/A
Iron 0.8mg 0.8mg 0%
Sugar 1.18g 0.53g N/A
Zinc 0.19mg 0.14mg 0%
Vitamin B1 0.04mg 0.045mg 0%
Vitamin B2 0.07mg 0.072mg 0%
Saturated fat 0.027g 0.053g 0%
Monounsaturated fat 0.015g 0.015g 0%
Polyunsaturated fat 0.096g 0.091g 0%
Tryptophan 0.015mg 0.02mg 0%
Threonine 0.049mg 0.063mg 0%
Isoleucine 0.085mg 0.059mg 0%
Leucine 0.088mg 0.105mg 0%
Lysine 0.089mg 0.074mg 0%
Methionine 0.009mg 0.026mg 0%
Phenylalanine 0.044mg 0.07mg 0%
Valine 0.066mg 0.078mg 0%
Histidine 0.026mg 0.028mg 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
4% 93%
Protein: 1.14 g
Fats: 0.23 g
Carbs: 4.36 g
Water: 93.2 g
Other: 1.07 g
Contains more ProteinProtein +31.6%
Contains more FatsFats +15%
Contains more CarbsCarbs +100%
Contains more OtherOther +33.8%
~equal in Water ~93.2g

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
33% 9% 57%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains less Sat. FatSaturated fat -49.1%
~equal in Monounsaturated fat ~0.015g
~equal in Polyunsaturated fat ~0.091g

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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. Turnip greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170466/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.