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  6. Cauliflower vs. Chinese cabbage

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
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.
Cauliflower
Cauliflower
6
:
4
Chinese cabbage
Chinese cabbage
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 Selenium +20%
Contains more Calcium +377.3%
Contains more Iron +90.5%
Contains more Magnesium +26.7%
Equal in Manganese - 0.159
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Chinese cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
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 Selenium +20%
Contains more Calcium +377.3%
Contains more Iron +90.5%
Contains more Magnesium +26.7%
Equal in Manganese - 0.159

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.
Cauliflower
Cauliflower
4
:
6
Chinese cabbage
Chinese cabbage
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
Cauliflower
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%
Chinese cabbage
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cauliflower
Cauliflower
3
:
2
Chinese cabbage
Chinese cabbage
Contains more Protein +28%
Contains more Fats +40%
Contains more Carbs +128%
Equal in Water - 95.32
Equal in Other - 0.8
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Chinese cabbage
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more Protein +28%
Contains more Fats +40%
Contains more Carbs +128%
Equal in Water - 95.32
Equal in Other - 0.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cauliflower
Cauliflower
1
:
2
Chinese cabbage
Chinese cabbage
Contains more Monounsaturated Fat +126.7%
Contains less Saturated Fat -79.2%
Contains more Polyunsaturated fat +209.7%
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Chinese cabbage
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
Contains more Monounsaturated Fat +126.7%
Contains less Saturated Fat -79.2%
Contains more Polyunsaturated fat +209.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Fructose 0.97g 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
Manganese 0.155mg 0.159mg Chinese cabbage
Selenium 0.6µg 0.5µg Cauliflower
Vitamin A 0IU 4468IU Chinese cabbage
Vitamin A RAE 0µg 223µg Chinese cabbage
Vitamin E 0.08mg 0.09mg Chinese cabbage
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 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
Saturated Fat 0.13g 0.027g Chinese cabbage
Monounsaturated Fat 0.034g 0.015g Cauliflower
Polyunsaturated fat 0.031g 0.096g Chinese cabbage
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

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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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
30%
Cauliflower
56%
Chinese cabbage
Minerals Daily Need Coverage Score
13%
Cauliflower
16%
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

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. 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.