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Chinese cabbage vs Welsh onion - In-Depth Nutrition Comparison

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How are Chinese cabbage and Welsh onion different?

  • Chinese cabbage is higher in Vitamin C, Folate, Vitamin B6, and Calcium, however Welsh onion is richer in Vitamin K, Fiber, Copper, and Iron.
  • Daily need coverage for Vitamin K from Welsh onion is 123% higher.
  • Chinese cabbage contains 6 times more Calcium than Welsh onion. While Chinese cabbage contains 105mg of Calcium, Welsh onion contains only 18mg.

Cabbage, chinese (pak-choi), raw and Onions, welsh, raw are the varieties used in this article.

Infographic

Chinese cabbage vs Welsh onion 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +483.3%
Contains more Potassium +18.9%
Contains more Iron +52.5%
Contains more Magnesium +21.1%
Contains more Phosphorus +32.4%
Contains less Sodium -73.8%
Contains more Zinc +173.7%
Contains more Copper +233.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 32% 30% 14% 16% 23% 9% 6% 7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 46% 17% 22% 19% 3% 15% 24%
Contains more Calcium +483.3%
Contains more Potassium +18.9%
Contains more Iron +52.5%
Contains more Magnesium +21.1%
Contains more Phosphorus +32.4%
Contains less Sodium -73.8%
Contains more Zinc +173.7%
Contains more Copper +233.3%

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
:
Contains more Vitamin A +285.2%
Contains more Vitamin C +66.7%
Contains more Vitamin B3 +25%
Contains more Vitamin B6 +169.4%
Contains more Folate +312.5%
Contains more Vitamin E +466.7%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +28.6%
Contains more Vitamin B5 +92%
Contains more Vitamin K +325.1%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
Contains more Vitamin A +285.2%
Contains more Vitamin C +66.7%
Contains more Vitamin B3 +25%
Contains more Vitamin B6 +169.4%
Contains more Folate +312.5%
Contains more Vitamin E +466.7%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +28.6%
Contains more Vitamin B5 +92%
Contains more Vitamin K +325.1%

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

All nutrients comparison - raw data values

Nutrient Chinese cabbage Welsh onion Opinion
Net carbs 1.18g 4.1g Welsh onion
Protein 1.5g 1.9g Welsh onion
Fats 0.2g 0.4g Welsh onion
Carbs 2.18g 6.5g Welsh onion
Calories 13kcal 34kcal Welsh onion
Starch g g
Fructose g g
Sugar 1.18g 2.18g Chinese cabbage
Fiber 1g 2.4g Welsh onion
Calcium 105mg 18mg Chinese cabbage
Iron 0.8mg 1.22mg Welsh onion
Magnesium 19mg 23mg Welsh onion
Phosphorus 37mg 49mg Welsh onion
Potassium 252mg 212mg Chinese cabbage
Sodium 65mg 17mg Welsh onion
Zinc 0.19mg 0.52mg Welsh onion
Copper 0.021mg 0.07mg Welsh onion
Vitamin A 4468IU 1160IU Chinese cabbage
Vitamin E 0.09mg 0.51mg Welsh onion
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 45mg 27mg Chinese cabbage
Vitamin B1 0.04mg 0.05mg Welsh onion
Vitamin B2 0.07mg 0.09mg Welsh onion
Vitamin B3 0.5mg 0.4mg Chinese cabbage
Vitamin B5 0.088mg 0.169mg Welsh onion
Vitamin B6 0.194mg 0.072mg Chinese cabbage
Folate 66µg 16µg Chinese cabbage
Vitamin B12 0µg 0µg
Vitamin K 45.5µg 193.4µg Welsh onion
Tryptophan 0.015mg 0.021mg Welsh onion
Threonine 0.049mg 0.074mg Welsh onion
Isoleucine 0.085mg 0.081mg Chinese cabbage
Leucine 0.088mg 0.113mg Welsh onion
Lysine 0.089mg 0.095mg Welsh onion
Methionine 0.009mg 0.021mg Welsh onion
Phenylalanine 0.044mg 0.061mg Welsh onion
Valine 0.066mg 0.084mg Welsh onion
Histidine 0.026mg 0.033mg Welsh onion
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.027g 0.067g Chinese cabbage
Monounsaturated Fat 0.015g 0.056g Welsh onion
Polyunsaturated fat 0.096g 0.156g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese cabbage Welsh onion
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
56
Chinese cabbage
61
Welsh onion
Mineral Summary Score
17
Chinese cabbage
18
Welsh onion

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Chinese cabbage
11%
Welsh onion
Carbohydrates
2%
Chinese cabbage
7%
Welsh onion
Fats
1%
Chinese cabbage
2%
Welsh onion

Comparison summary

Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 48mg)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $0.2)
Which food is lower in Sugar?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 1g)
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.04g)
Which food is lower in glycemic index?
Chinese cabbage
Chinese cabbage is lower in glycemic index (difference - 7)
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.
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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.