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  6. Cabbage vs. Chinese cabbage

Cabbage vs. Chinese cabbage — In-Depth Nutrition Comparison

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A recap on the differences between cabbage and Chinese cabbage

  • Cabbage is higher in vitamin K and fiber, yet Chinese cabbage is higher in vitamin A, vitamin C, calcium, folate, and vitamin B6.
  • Chinese cabbage covers your daily vitamin A needs 87% more than cabbage.
  • Cabbage contains 3 times more sugar than Chinese cabbage. While cabbage contains 3.2g of sugar, Chinese cabbage contains only 1.18g.

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

Infographic

Cabbage vs Chinese cabbage 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 8.6% 12% 15% 18% 6.3% 4.9% 11% 2.3% 21% 1.6%
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%
Contains less SodiumSodium -72.3%
Contains more MagnesiumMagnesium +58.3%
Contains more CalciumCalcium +162.5%
Contains more PotassiumPotassium +48.2%
Contains more IronIron +70.2%
Contains more CopperCopper +10.5%
Contains more PhosphorusPhosphorus +42.3%
Contains more SeleniumSelenium +66.7%
~equal in Zinc ~0.19mg
~equal in Manganese ~0.159mg

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 122% 1.7% 3% 0% 15% 9.2% 4.4% 13% 29% 0% 190% 32% 5.8%
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%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin B1Vitamin B1 +52.5%
Contains more Vitamin B5Vitamin B5 +140.9%
Contains more Vitamin KVitamin K +67%
Contains more CholineCholine +67.2%
Contains more Vitamin CVitamin C +23%
Contains more Vitamin AVitamin A +4360%
Contains more Vitamin B2Vitamin B2 +75%
Contains more Vitamin B3Vitamin B3 +113.7%
Contains more Vitamin B6Vitamin B6 +56.5%
Contains more FolateFolate +53.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cabbage Chinese cabbage DV% diff.
Vitamin K 76µg 45.5µg 25%
Vitamin A 5µg 223µg 24%
Vitamin C 36.6mg 45mg 9%
Calcium 40mg 105mg 7%
Folate 43µg 66µg 6%
Fiber 2.5g 1g 6%
Vitamin B6 0.124mg 0.194mg 5%
Iron 0.47mg 0.8mg 4%
Fructose 1.45g 2%
Sodium 18mg 65mg 2%
Vitamin B5 0.212mg 0.088mg 2%
Vitamin B3 0.234mg 0.5mg 2%
Vitamin B2 0.04mg 0.07mg 2%
Vitamin B1 0.061mg 0.04mg 2%
Phosphorus 26mg 37mg 2%
Potassium 170mg 252mg 2%
Magnesium 12mg 19mg 2%
Polyunsaturated fat 0.017g 0.096g 1%
Carbs 5.8g 2.18g 1%
Choline 10.7mg 6.4mg 1%
Calories 25kcal 13kcal 1%
Protein 1.28g 1.5g 0%
Fats 0.1g 0.2g 0%
Net carbs 3.3g 1.18g N/A
Sugar 3.2g 1.18g N/A
Copper 0.019mg 0.021mg 0%
Zinc 0.18mg 0.19mg 0%
Vitamin E 0.15mg 0.09mg 0%
Manganese 0.16mg 0.159mg 0%
Selenium 0.3µg 0.5µg 0%
Saturated fat 0.034g 0.027g 0%
Monounsaturated fat 0.017g 0.015g 0%
Tryptophan 0.011mg 0.015mg 0%
Threonine 0.035mg 0.049mg 0%
Isoleucine 0.03mg 0.085mg 0%
Leucine 0.041mg 0.088mg 0%
Lysine 0.044mg 0.089mg 0%
Methionine 0.012mg 0.009mg 0%
Phenylalanine 0.032mg 0.044mg 0%
Valine 0.042mg 0.066mg 0%
Histidine 0.022mg 0.026mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 92%
Protein: 1.28 g
Fats: 0.1 g
Carbs: 5.8 g
Water: 92.18 g
Other: 0.64 g
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more CarbsCarbs +166.1%
Contains more ProteinProtein +17.2%
Contains more FatsFats +100%
Contains more OtherOther +25%
~equal in Water ~95.32g

Fat Type Comparison

Fat type breakdown side-by-side comparison
50% 25% 25%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.017 g
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains more Mono. FatMonounsaturated fat +13.3%
Contains less Sat. FatSaturated fat -20.6%
Contains more Poly. FatPolyunsaturated fat +464.7%

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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. Cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169975/nutrients
  2. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.