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  6. Chinese cabbage vs. Yardlong beans

Chinese cabbage vs. Yardlong beans — In-Depth Nutrition Comparison

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What are the main differences between Chinese cabbage and yardlong beans?

  • Chinese cabbage is richer in vitamin A, vitamin C, vitamin B6, calcium, and folate, yet yardlong beans is richer in magnesium.
  • Chinese cabbage's daily need coverage for vitamin A is 80% higher.
  • Chinese cabbage has 8 times more vitamin B6 than yardlong beans. Chinese cabbage has 0.194mg of vitamin B6, while yardlong beans has 0.024mg.
  • Chinese cabbage has a lower glycemic index than yardlong beans.

We used Cabbage, chinese (pak-choi), raw and Yardlong bean, cooked, boiled, drained, without salt types in this comparison.

Infographic

Chinese cabbage vs Yardlong beans 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Contains more CalciumCalcium +138.6%
Contains more MagnesiumMagnesium +121.1%
Contains more PotassiumPotassium +15.1%
Contains more IronIron +22.5%
Contains more CopperCopper +123.8%
Contains more ZincZinc +89.5%
Contains more PhosphorusPhosphorus +54.1%
Contains less SodiumSodium -93.8%
Contains more ManganeseManganese +26.4%
Contains more SeleniumSelenium +200%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
Contains more Vitamin CVitamin C +177.8%
Contains more Vitamin AVitamin A +869.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +72.5%
Contains more Vitamin B6Vitamin B6 +708.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +46.7%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +112.5%
Contains more Vitamin B2Vitamin B2 +41.4%
Contains more Vitamin B3Vitamin B3 +26%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Yardlong beans DV% diff.
Vitamin K 45.5µg 38%
Vitamin C 45mg 16.2mg 32%
Vitamin A 223µg 23µg 22%
Vitamin B6 0.194mg 0.024mg 13%
Calcium 105mg 44mg 6%
Folate 66µg 45µg 5%
Magnesium 19mg 42mg 5%
Vitamin B1 0.04mg 0.085mg 4%
Fiber 1g 4%
Copper 0.021mg 0.047mg 3%
Phosphorus 37mg 57mg 3%
Sodium 65mg 4mg 3%
Vitamin B2 0.07mg 0.099mg 2%
Protein 1.5g 2.53g 2%
Selenium 0.5µg 1.5µg 2%
Manganese 0.159mg 0.201mg 2%
Calories 13kcal 47kcal 2%
Zinc 0.19mg 0.36mg 2%
Iron 0.8mg 0.98mg 2%
Carbs 2.18g 9.18g 2%
Vitamin E 0.09mg 1%
Potassium 252mg 290mg 1%
Vitamin B3 0.5mg 0.63mg 1%
Vitamin B5 0.088mg 0.051mg 1%
Choline 6.4mg 1%
Fats 0.2g 0.1g 0%
Net carbs 1.18g 9.18g N/A
Sugar 1.18g N/A
Saturated fat 0.027g 0.026g 0%
Monounsaturated fat 0.015g 0.009g 0%
Polyunsaturated fat 0.096g 0.042g 0%
Tryptophan 0.015mg 0.029mg 0%
Threonine 0.049mg 0.094mg 0%
Isoleucine 0.085mg 0.135mg 0%
Leucine 0.088mg 0.18mg 0%
Lysine 0.089mg 0.166mg 0%
Methionine 0.009mg 0.036mg 0%
Phenylalanine 0.044mg 0.139mg 0%
Valine 0.066mg 0.146mg 0%
Histidine 0.026mg 0.082mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more FatsFats +100%
Contains more ProteinProtein +68.7%
Contains more CarbsCarbs +321.1%
~equal in Water ~87.47g
~equal in Other ~0.72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +66.7%
Contains more Poly. FatPolyunsaturated fat +128.6%
~equal in Saturated fat ~0.026g

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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. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.