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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 differences between Chinese cabbage and Turnip greens

  • Chinese cabbage is higher in Vitamin C, yet Turnip greens is higher in Vitamin K, Copper, Vitamin A RAE, 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.
Chinese cabbage
Chinese cabbage
3
:
6
Turnip greens
Turnip greens
Contains more Phosphorus +27.6%
Contains more Potassium +24.1%
Contains more Zinc +35.7%
Contains more Calcium +30.5%
Contains more Magnesium +15.8%
Contains less Sodium -55.4%
Contains more Copper +1104.8%
Contains more Manganese +111.9%
Contains more Selenium +80%
Equal in Iron - 0.8
Chinese cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Turnip greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 30% 16% 13% 18% 4% 4% 85% 44% 5%
Contains more Phosphorus +27.6%
Contains more Potassium +24.1%
Contains more Zinc +35.7%
Contains more Calcium +30.5%
Contains more Magnesium +15.8%
Contains less Sodium -55.4%
Contains more Copper +1104.8%
Contains more Manganese +111.9%
Contains more Selenium +80%
Equal in Iron - 0.8

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.
Chinese cabbage
Chinese cabbage
3
:
7
Turnip greens
Turnip greens
Contains more Vitamin C +64.2%
Contains more Vitamin B3 +21.7%
Contains more Vitamin A +70.7%
Contains more Vitamin E +1988.9%
Contains more Vitamin B1 +12.5%
Contains more Vitamin B5 +211.4%
Contains more Folate +78.8%
Contains more Vitamin K +707.9%
Equal in Vitamin B2 - 0.072
Equal in Vitamin B6 - 0.18
Chinese cabbage
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%
Turnip greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 458% 38% 0% 92% 12% 17% 8% 17% 42% 89% 0% 920%
Contains more Vitamin C +64.2%
Contains more Vitamin B3 +21.7%
Contains more Vitamin A +70.7%
Contains more Vitamin E +1988.9%
Contains more Vitamin B1 +12.5%
Contains more Vitamin B5 +211.4%
Contains more Folate +78.8%
Contains more Vitamin K +707.9%
Equal in Vitamin B2 - 0.072
Equal in Vitamin B6 - 0.18

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chinese cabbage
Chinese cabbage
2
:
3
Turnip greens
Turnip greens
Contains more Protein +31.6%
Contains more Fats +15%
Contains more Carbs +100%
Contains more Other +33.8%
Equal in Water - 93.2
Chinese cabbage
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Turnip greens
4% 93%
Protein: 1.14 g
Fats: 0.23 g
Carbs: 4.36 g
Water: 93.2 g
Other: 1.07 g
Contains more Protein +31.6%
Contains more Fats +15%
Contains more Carbs +100%
Contains more Other +33.8%
Equal in Water - 93.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chinese cabbage
Chinese cabbage
2
:
0
Turnip greens
Turnip greens
Contains less Saturated Fat -49.1%
Equal in Monounsaturated Fat - 0.015
Equal in Polyunsaturated fat - 0.091
Chinese cabbage
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
Turnip greens
33% 9% 57%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.091 g
Contains less Saturated Fat -49.1%
Equal in Monounsaturated Fat - 0.015
Equal in Polyunsaturated fat - 0.091

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

All nutrients comparison - raw data values

Nutrient Chinese cabbage Turnip greens Opinion
Net carbs 1.18g 0.86g Chinese cabbage
Protein 1.5g 1.14g Chinese cabbage
Fats 0.2g 0.23g Turnip greens
Carbs 2.18g 4.36g Turnip greens
Calories 13kcal 20kcal Turnip greens
Sugar 1.18g 0.53g Turnip greens
Fiber 1g 3.5g Turnip greens
Calcium 105mg 137mg Turnip greens
Iron 0.8mg 0.8mg
Magnesium 19mg 22mg Turnip greens
Phosphorus 37mg 29mg Chinese cabbage
Potassium 252mg 203mg Chinese cabbage
Sodium 65mg 29mg Turnip greens
Zinc 0.19mg 0.14mg Chinese cabbage
Copper 0.021mg 0.253mg Turnip greens
Manganese 0.159mg 0.337mg Turnip greens
Selenium 0.5µg 0.9µg Turnip greens
Vitamin A 4468IU 7625IU Turnip greens
Vitamin A RAE 223µg 381µg Turnip greens
Vitamin E 0.09mg 1.88mg Turnip greens
Vitamin C 45mg 27.4mg Chinese cabbage
Vitamin B1 0.04mg 0.045mg Turnip greens
Vitamin B2 0.07mg 0.072mg Turnip greens
Vitamin B3 0.5mg 0.411mg Chinese cabbage
Vitamin B5 0.088mg 0.274mg Turnip greens
Vitamin B6 0.194mg 0.18mg Chinese cabbage
Folate 66µg 118µg Turnip greens
Vitamin K 45.5µg 367.6µg Turnip greens
Tryptophan 0.015mg 0.02mg Turnip greens
Threonine 0.049mg 0.063mg Turnip greens
Isoleucine 0.085mg 0.059mg Chinese cabbage
Leucine 0.088mg 0.105mg Turnip greens
Lysine 0.089mg 0.074mg Chinese cabbage
Methionine 0.009mg 0.026mg Turnip greens
Phenylalanine 0.044mg 0.07mg Turnip greens
Valine 0.066mg 0.078mg Turnip greens
Histidine 0.026mg 0.028mg Turnip greens
Saturated Fat 0.027g 0.053g Chinese cabbage
Monounsaturated Fat 0.015g 0.015g
Polyunsaturated fat 0.096g 0.091g Chinese cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese cabbage Turnip greens
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
56%
Chinese cabbage
141%
Turnip greens
Minerals Daily Need Coverage Score
16%
Chinese cabbage
26%
Turnip greens

Comparison summary

Which food is lower in Sugar?
Turnip greens
Turnip greens is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Turnip greens
Turnip greens contains less Sodium (difference - 36mg)
Which food is lower in glycemic index?
Turnip greens
Turnip greens is lower in glycemic index (difference - 32)
Which food is cheaper?
Turnip greens
Turnip greens is cheaper (difference - $0.4)
Which food is richer in vitamins?
Turnip greens
Turnip greens is relatively richer in vitamins
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.026g)
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.

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.