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Chinese cabbage vs Wakame - In-Depth Nutrition Comparison

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A recap on differences between Chinese cabbage and Wakame

  • Chinese cabbage is higher in Vitamin C, Vitamin K, Vitamin A RAE, and Vitamin B6, yet Wakame is higher in Manganese, Folate, Copper, Magnesium, and Iron.
  • Wakame covers your daily Manganese needs 54% more than Chinese cabbage.
  • Chinese cabbage contains 97 times more Vitamin B6 than Wakame. While Chinese cabbage contains 0.194mg of Vitamin B6, Wakame contains only 0.002mg.
  • The amount of Sodium in Chinese cabbage is lower.

Food varieties used in this article are Cabbage, chinese (pak-choi), raw and Seaweed, wakame, raw.

Infographic

Chinese cabbage vs Wakame 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
Chinese cabbage
Chinese cabbage
2
:
6
Wakame
Wakame
Contains more Potassium +404%
Contains less Sodium -92.5%
Contains more Calcium +42.9%
Contains more Iron +172.5%
Contains more Magnesium +463.2%
Contains more Phosphorus +116.2%
Contains more Zinc +100%
Contains more Copper +1252.4%
Chinese cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 32% 30% 14% 16% 23% 9% 6% 7%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 45% 82% 77% 35% 5% 114% 11% 95%
Contains more Potassium +404%
Contains less Sodium -92.5%
Contains more Calcium +42.9%
Contains more Iron +172.5%
Contains more Magnesium +463.2%
Contains more Phosphorus +116.2%
Contains more Zinc +100%
Contains more Copper +1252.4%

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
Chinese cabbage
Chinese cabbage
4
:
6
Wakame
Wakame
Contains more Vitamin A +1141.1%
Contains more Vitamin C +1400%
Contains more Vitamin B6 +9600%
Contains more Vitamin K +758.5%
Contains more Vitamin E +1011.1%
Contains more Vitamin B1 +50%
Contains more Vitamin B2 +228.6%
Contains more Vitamin B3 +220%
Contains more Vitamin B5 +692%
Contains more Folate +197%
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%
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Contains more Vitamin A +1141.1%
Contains more Vitamin C +1400%
Contains more Vitamin B6 +9600%
Contains more Vitamin K +758.5%
Contains more Vitamin E +1011.1%
Contains more Vitamin B1 +50%
Contains more Vitamin B2 +228.6%
Contains more Vitamin B3 +220%
Contains more Vitamin B5 +692%
Contains more Folate +197%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chinese cabbage
Chinese cabbage
1
:
4
Wakame
Wakame
Contains more Water +19.2%
Contains more Protein +102%
Contains more Fats +220%
Contains more Carbs +319.3%
Contains more Other +800%
Chinese cabbage
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more Water +19.2%
Contains more Protein +102%
Contains more Fats +220%
Contains more Carbs +319.3%
Contains more Other +800%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chinese cabbage
Chinese cabbage
1
:
2
Wakame
Wakame
Contains less Saturated Fat -79.2%
Contains more Monounsaturated Fat +286.7%
Contains more Polyunsaturated fat +127.1%
Chinese cabbage
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Contains less Saturated Fat -79.2%
Contains more Monounsaturated Fat +286.7%
Contains more Polyunsaturated fat +127.1%

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 Wakame
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chinese cabbage Wakame Opinion
Net carbs 1.18g 8.64g Wakame
Protein 1.5g 3.03g Wakame
Fats 0.2g 0.64g Wakame
Carbs 2.18g 9.14g Wakame
Calories 13kcal 45kcal Wakame
Sugar 1.18g 0.65g Wakame
Fiber 1g 0.5g Chinese cabbage
Calcium 105mg 150mg Wakame
Iron 0.8mg 2.18mg Wakame
Magnesium 19mg 107mg Wakame
Phosphorus 37mg 80mg Wakame
Potassium 252mg 50mg Chinese cabbage
Sodium 65mg 872mg Chinese cabbage
Zinc 0.19mg 0.38mg Wakame
Copper 0.021mg 0.284mg Wakame
Vitamin A 4468IU 360IU Chinese cabbage
Vitamin A RAE 223µg 18µg Chinese cabbage
Vitamin E 0.09mg 1mg Wakame
Vitamin C 45mg 3mg Chinese cabbage
Vitamin B1 0.04mg 0.06mg Wakame
Vitamin B2 0.07mg 0.23mg Wakame
Vitamin B3 0.5mg 1.6mg Wakame
Vitamin B5 0.088mg 0.697mg Wakame
Vitamin B6 0.194mg 0.002mg Chinese cabbage
Folate 66µg 196µg Wakame
Vitamin K 45.5µg 5.3µg Chinese cabbage
Tryptophan 0.015mg 0.035mg Wakame
Threonine 0.049mg 0.165mg Wakame
Isoleucine 0.085mg 0.087mg Wakame
Leucine 0.088mg 0.257mg Wakame
Lysine 0.089mg 0.112mg Wakame
Methionine 0.009mg 0.063mg Wakame
Phenylalanine 0.044mg 0.112mg Wakame
Valine 0.066mg 0.209mg Wakame
Histidine 0.026mg 0.015mg Chinese cabbage
Saturated Fat 0.027g 0.13g Chinese cabbage
Omega-3 - EPA 0g 0.186g Wakame
Monounsaturated Fat 0.015g 0.058g Wakame
Polyunsaturated fat 0.096g 0.218g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese cabbage Wakame
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
56%
Chinese cabbage
29%
Wakame
Minerals Daily Need Coverage Score
17%
Chinese cabbage
58%
Wakame

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 0.53g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 32)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $0.4)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food contains less Sodium?
Chinese cabbage
Chinese cabbage contains less Sodium (difference - 807mg)
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.103g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.