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Cauliflower vs Chinese cabbage - In-Depth Nutrition Comparison

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Differences between Cauliflower and Chinese cabbage

  • Cauliflower has more Vitamin B5, and Choline, while Chinese cabbage has more Vitamin K, Vitamin A RAE, and Calcium.
  • Chinese cabbage's daily need coverage for Vitamin K is 25% higher.
  • Chinese cabbage contains 8 times less Vitamin B5 than Cauliflower. Cauliflower contains 0.667mg of Vitamin B5, while Chinese cabbage contains 0.088mg.

The food types used in this comparison are Cauliflower, raw and Cabbage, chinese (pak-choi), raw.

Infographic

Cauliflower vs Chinese cabbage 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 Phosphorus +18.9%
Contains more Potassium +18.7%
Contains less Sodium -53.8%
Contains more Zinc +42.1%
Contains more Copper +85.7%
Contains more Calcium +377.3%
Contains more Iron +90.5%
Contains more Magnesium +26.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 16% 11% 19% 27% 4% 8% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 32% 30% 14% 16% 23% 9% 6% 7%
Contains more Phosphorus +18.9%
Contains more Potassium +18.7%
Contains less Sodium -53.8%
Contains more Zinc +42.1%
Contains more Copper +85.7%
Contains more Calcium +377.3%
Contains more Iron +90.5%
Contains more Magnesium +26.7%

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 B1 +25%
Contains more Vitamin B5 +658%
Contains more Vitamin A +∞%
Contains more Vitamin E +12.5%
Contains more Vitamin B2 +16.7%
Contains more Folate +15.8%
Contains more Vitamin K +193.5%
Equal in Vitamin C - 45
Equal in Vitamin B3 - 0.5
Equal in Vitamin B6 - 0.194
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
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%
Contains more Vitamin B1 +25%
Contains more Vitamin B5 +658%
Contains more Vitamin A +∞%
Contains more Vitamin E +12.5%
Contains more Vitamin B2 +16.7%
Contains more Folate +15.8%
Contains more Vitamin K +193.5%
Equal in Vitamin C - 45
Equal in Vitamin B3 - 0.5
Equal in Vitamin B6 - 0.194

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.
Cauliflower Chinese cabbage
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cauliflower Chinese cabbage Opinion
Net carbs 2.97g 1.18g Cauliflower
Protein 1.92g 1.5g Cauliflower
Fats 0.28g 0.2g Cauliflower
Carbs 4.97g 2.18g Cauliflower
Calories 25kcal 13kcal Cauliflower
Starch g g
Fructose 0.97g g Cauliflower
Sugar 1.91g 1.18g Chinese cabbage
Fiber 2g 1g Cauliflower
Calcium 22mg 105mg Chinese cabbage
Iron 0.42mg 0.8mg Chinese cabbage
Magnesium 15mg 19mg Chinese cabbage
Phosphorus 44mg 37mg Cauliflower
Potassium 299mg 252mg Cauliflower
Sodium 30mg 65mg Cauliflower
Zinc 0.27mg 0.19mg Cauliflower
Copper 0.039mg 0.021mg Cauliflower
Vitamin A 0IU 4468IU Chinese cabbage
Vitamin E 0.08mg 0.09mg Chinese cabbage
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 48.2mg 45mg Cauliflower
Vitamin B1 0.05mg 0.04mg Cauliflower
Vitamin B2 0.06mg 0.07mg Chinese cabbage
Vitamin B3 0.507mg 0.5mg Cauliflower
Vitamin B5 0.667mg 0.088mg Cauliflower
Vitamin B6 0.184mg 0.194mg Chinese cabbage
Folate 57µg 66µg Chinese cabbage
Vitamin B12 0µg 0µg
Vitamin K 15.5µg 45.5µg Chinese cabbage
Tryptophan 0.02mg 0.015mg Cauliflower
Threonine 0.076mg 0.049mg Cauliflower
Isoleucine 0.071mg 0.085mg Chinese cabbage
Leucine 0.106mg 0.088mg Cauliflower
Lysine 0.217mg 0.089mg Cauliflower
Methionine 0.02mg 0.009mg Cauliflower
Phenylalanine 0.065mg 0.044mg Cauliflower
Valine 0.125mg 0.066mg Cauliflower
Histidine 0.056mg 0.026mg Cauliflower
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.13g 0.027g Chinese cabbage
Monounsaturated Fat 0.034g 0.015g Cauliflower
Polyunsaturated fat 0.031g 0.096g Chinese cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Chinese cabbage
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
30
Cauliflower
56
Chinese cabbage
Mineral Summary Score
13
Cauliflower
17
Chinese cabbage

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
12%
Cauliflower
9%
Chinese cabbage
Carbohydrates
5%
Cauliflower
2%
Chinese cabbage
Fats
1%
Cauliflower
1%
Chinese cabbage

Comparison summary

Which food is lower in Sugar?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 0.73g)
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.103g)
Which food is lower in glycemic index?
Chinese cabbage
Chinese cabbage is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 35mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)
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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.