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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, 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 Potassium +18.7%
Contains more Copper +85.7%
Contains more Zinc +42.1%
Contains more Phosphorus +18.9%
Contains less Sodium -53.8%
Contains more Iron +90.5%
Contains more Calcium +377.3%
Contains more Magnesium +26.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 16% 7% 27% 11% 14% 8% 19% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 32% 23% 14% 7% 6% 16% 9%
Contains more Potassium +18.7%
Contains more Copper +85.7%
Contains more Zinc +42.1%
Contains more Phosphorus +18.9%
Contains less Sodium -53.8%
Contains more Iron +90.5%
Contains more Calcium +377.3%
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 Vitamin K +193.5%
Contains more Folate +15.8%
Equal in Vitamin C - 45
Equal in Vitamin B3 - 0.5
Equal in Vitamin B6 - 0.194
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 161% 0% 2% 0% 13% 14% 10% 41% 43% 0% 39% 43%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 150% 269% 2% 0% 10% 17% 10% 6% 45% 0% 114% 50%
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 Vitamin K +193.5%
Contains more Folate +15.8%
Equal in Vitamin C - 45
Equal in Vitamin B3 - 0.5
Equal in Vitamin B6 - 0.194

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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

Nutrient Cauliflower Chinese cabbage Opinion
Calories 25 13 Cauliflower
Protein 1.92 1.5 Cauliflower
Fats 0.28 0.2 Cauliflower
Vitamin C 48.2 45 Cauliflower
Net carbs 2.9700000286102295 1.1799999475479126 Cauliflower
Carbs 4.97 2.18 Cauliflower
Cholesterol 0 0
Vitamin D 0 0
Iron 0.42 0.8 Chinese cabbage
Calcium 22 105 Chinese cabbage
Potassium 299 252 Cauliflower
Magnesium 15 19 Chinese cabbage
Sugar 1.91 1.18 Chinese cabbage
Fiber 2 1 Cauliflower
Copper 0.039 0.021 Cauliflower
Zinc 0.27 0.19 Cauliflower
Starch
Phosphorus 44 37 Cauliflower
Sodium 30 65 Cauliflower
Vitamin A 0 4468 Chinese cabbage
Vitamin E 0.08 0.09 Chinese cabbage
Vitamin D 0 0
Vitamin B1 0.05 0.04 Cauliflower
Vitamin B2 0.06 0.07 Chinese cabbage
Vitamin B3 0.507 0.5 Cauliflower
Vitamin B5 0.667 0.088 Cauliflower
Vitamin B6 0.184 0.194 Chinese cabbage
Vitamin B12 0 0
Vitamin K 15.5 45.5 Chinese cabbage
Folate 57 66 Chinese cabbage
Trans Fat 0 0
Saturated Fat 0.13 0.027 Chinese cabbage
Monounsaturated Fat 0.034 0.015 Cauliflower
Polyunsaturated fat 0.031 0.096 Chinese cabbage
Tryptophan 0.02 0.015 Cauliflower
Threonine 0.076 0.049 Cauliflower
Isoleucine 0.071 0.085 Chinese cabbage
Leucine 0.106 0.088 Cauliflower
Lysine 0.217 0.089 Cauliflower
Methionine 0.02 0.009 Cauliflower
Phenylalanine 0.065 0.044 Cauliflower
Valine 0.125 0.066 Cauliflower
Histidine 0.056 0.026 Cauliflower
Fructose 0.97 Cauliflower

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.