Chinese cabbage vs. Water chestnuts — In-Depth Nutrition Comparison
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The main differences between Chinese cabbage and Water chestnuts
- Chinese cabbage is richer in Vitamin C, Vitamin K, Vitamin A RAE, Folate, Calcium, and Iron, yet Water chestnuts are richer in Copper, Vitamin B6, Vitamin B2, and Potassium.
- Daily need coverage for Vitamin C from Chinese cabbage is 46% higher.
Food types used in this article are Cabbage, chinese (pak-choi), raw and Waterchestnuts, chinese, (matai), raw.
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
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Calcium
+854.5%
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Iron
+1233.3%
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Magnesium
+15.8%
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Phosphorus
+70.3%
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Potassium
+131.7%
Contains
less
Sodium
-78.5%
Contains
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Zinc
+163.2%
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Copper
+1452.4%
Contains
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Manganese
+108.2%
Contains
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Selenium
+40%
Contains
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Calcium
+854.5%
Contains
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Iron
+1233.3%
Contains
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Magnesium
+15.8%
Contains
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Phosphorus
+70.3%
Contains
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Potassium
+131.7%
Contains
less
Sodium
-78.5%
Contains
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Zinc
+163.2%
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Copper
+1452.4%
Contains
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Manganese
+108.2%
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Selenium
+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.
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Contains
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Vitamin A
+∞%
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Vitamin C
+1025%
Contains
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Folate
+312.5%
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Vitamin K
+15066.7%
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Vitamin E
+1233.3%
Contains
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Vitamin B1
+250%
Contains
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Vitamin B2
+185.7%
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Vitamin B3
+100%
Contains
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Vitamin B5
+444.3%
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Vitamin B6
+69.1%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+1025%
Contains
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Folate
+312.5%
Contains
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Vitamin K
+15066.7%
Contains
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Vitamin E
+1233.3%
Contains
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Vitamin B1
+250%
Contains
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Vitamin B2
+185.7%
Contains
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Vitamin B3
+100%
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Vitamin B5
+444.3%
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Vitamin B6
+69.1%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+100%
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Water
+29.8%
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Carbs
+998.2%
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Other
+37.5%
Equal in Protein - 1.4
Protein:
1.5 g
Fats:
0.2 g
Carbs:
2.18 g
Water:
95.32 g
Other:
0.8 g
Protein:
1.4 g
Fats:
0.1 g
Carbs:
23.94 g
Water:
73.46 g
Other:
1.1 g
Contains
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Fats
+100%
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Water
+29.8%
Contains
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Carbs
+998.2%
Contains
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Other
+37.5%
Equal in Protein - 1.4
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+650%
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Polyunsaturated fat
+123.3%
Equal in Saturated Fat - 0.026
Saturated Fat:
0.027 g
Monounsaturated Fat:
0.015 g
Polyunsaturated fat:
0.096 g
Saturated Fat:
0.026 g
Monounsaturated Fat:
0.002 g
Polyunsaturated fat:
0.043 g
Contains
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Monounsaturated Fat
+650%
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Polyunsaturated fat
+123.3%
Equal in Saturated Fat - 0.026
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 Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.18g | 20.94g |
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| Protein | 1.5g | 1.4g |
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| Fats | 0.2g | 0.1g |
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| Carbs | 2.18g | 23.94g |
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| Calories | 13kcal | 97kcal |
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| Sugar | 1.18g | 4.8g |
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| Fiber | 1g | 3g |
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| Calcium | 105mg | 11mg |
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| Iron | 0.8mg | 0.06mg |
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| Magnesium | 19mg | 22mg |
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| Phosphorus | 37mg | 63mg |
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| Potassium | 252mg | 584mg |
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| Sodium | 65mg | 14mg |
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| Zinc | 0.19mg | 0.5mg |
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| Copper | 0.021mg | 0.326mg |
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| Manganese | 0.159mg | 0.331mg |
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| Selenium | 0.5µg | 0.7µg |
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| Vitamin A | 4468IU | 0IU |
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| Vitamin A RAE | 223µg | 0µg |
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| Vitamin E | 0.09mg | 1.2mg |
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| Vitamin C | 45mg | 4mg |
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| Vitamin B1 | 0.04mg | 0.14mg |
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| Vitamin B2 | 0.07mg | 0.2mg |
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| Vitamin B3 | 0.5mg | 1mg |
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| Vitamin B5 | 0.088mg | 0.479mg |
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| Vitamin B6 | 0.194mg | 0.328mg |
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| Folate | 66µg | 16µg |
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| Vitamin K | 45.5µg | 0.3µg |
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| Tryptophan | 0.015mg |
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| Threonine | 0.049mg |
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| Isoleucine | 0.085mg |
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| Leucine | 0.088mg |
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| Lysine | 0.089mg |
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| Methionine | 0.009mg |
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| Phenylalanine | 0.044mg |
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| Valine | 0.066mg |
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| Histidine | 0.026mg |
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| Saturated Fat | 0.027g | 0.026g |
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| Monounsaturated Fat | 0.015g | 0.002g |
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| Polyunsaturated fat | 0.096g | 0.043g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
56%
21%
Minerals Daily Need Coverage Score
16%
27%
Comparison summary
Which food contains less Sodium?
Water chestnuts contains less Sodium (difference - 51mg)
Which food is lower in Saturated Fat?
Water chestnuts is lower in Saturated Fat (difference - 0.001g)
Which food is lower in glycemic index?
Water chestnuts is lower in glycemic index (difference - 32)
Which food is cheaper?
Water chestnuts is cheaper (difference - $0.4)
Which food is richer in minerals?
Water chestnuts is relatively richer in minerals
Which food is lower in Sugar?
Chinese cabbage is lower in Sugar (difference - 3.62g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
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.