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, 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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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% |
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.
| Contains more Vitamin CVitamin C | +64.2% |
| Contains more Vitamin B3Vitamin B3 | +21.7% |
| Contains more CholineCholine | +2033.3% |
| Contains more Vitamin AVitamin A | +70.7% |
| 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
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.5 g
Fats:
0.2 g
Carbs:
2.18 g
Water:
95.32 g
Other:
0.8 g
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
Saturated Fat:
Sat. Fat
0.027 g
Monounsaturated Fat:
Mono. Fat
0.015 g
Polyunsaturated fat:
Poly. Fat
0.096 g
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 13kcal | 20kcal |
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| Protein | 1.5g | 1.14g |
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| Fats | 0.2g | 0.23g |
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| Vitamin C | 45mg | 27.4mg |
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| Net carbs | 1.18g | 0.86g |
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| Carbs | 2.18g | 4.36g |
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| Magnesium | 19mg | 22mg |
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| Calcium | 105mg | 137mg |
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| Potassium | 252mg | 203mg |
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| Iron | 0.8mg | 0.8mg | |
| Sugar | 1.18g | 0.53g |
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| Fiber | 1g | 3.5g |
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| Copper | 0.021mg | 0.253mg |
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| Zinc | 0.19mg | 0.14mg |
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| Phosphorus | 37mg | 29mg |
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| Sodium | 65mg | 29mg |
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| Vitamin A | 4468IU | 7625IU |
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| Vitamin A | 223µg | 381µg |
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| Vitamin E | 0.09mg | 1.88mg |
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| Manganese | 0.159mg | 0.337mg |
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| Selenium | 0.5µg | 0.9µg |
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| Vitamin B1 | 0.04mg | 0.045mg |
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| Vitamin B2 | 0.07mg | 0.072mg |
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| Vitamin B3 | 0.5mg | 0.411mg |
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| Vitamin B5 | 0.088mg | 0.274mg |
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| Vitamin B6 | 0.194mg | 0.18mg |
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| Vitamin K | 45.5µg | 367.6µg |
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| Folate | 66µg | 118µg |
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| Choline | 6.4mg | 0.3mg |
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| Saturated Fat | 0.027g | 0.053g |
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| Monounsaturated Fat | 0.015g | 0.015g | |
| Polyunsaturated fat | 0.096g | 0.091g |
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| Tryptophan | 0.015mg | 0.02mg |
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| Threonine | 0.049mg | 0.063mg |
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| Isoleucine | 0.085mg | 0.059mg |
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| Leucine | 0.088mg | 0.105mg |
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| Lysine | 0.089mg | 0.074mg |
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| Methionine | 0.009mg | 0.026mg |
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| Phenylalanine | 0.044mg | 0.07mg |
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| Valine | 0.066mg | 0.078mg |
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| Histidine | 0.026mg | 0.028mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
52%
130%
Minerals Daily Need Coverage Score
16%
26%
Comparison summary
Which food is lower in Sugar?
Turnip greens is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Turnip greens contains less Sodium (difference - 36mg)
Which food is lower in glycemic index?
Turnip greens is lower in glycemic index (difference - 32)
Which food is cheaper?
Turnip greens is cheaper (difference - $0.4)
Which food is lower in Saturated Fat?
Chinese cabbage is lower in Saturated Fat (difference - 0.026g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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?
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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.