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Chinese broccoli vs Chinese cabbage - In-Depth Nutrition Comparison

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A recap on differences between Chinese broccoli and Chinese cabbage

  • Chinese broccoli is higher in Vitamin K, Folate, Fiber, and Vitamin B2, yet Chinese cabbage is higher in Vitamin C, Vitamin A RAE, and Vitamin B6.
  • Chinese broccoli covers your daily Vitamin K needs 33% more than Chinese cabbage.
  • Chinese broccoli contains 4 times more Choline than Chinese cabbage. While Chinese broccoli contains 25.3mg of Choline, Chinese cabbage contains only 6.4mg.

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

Infographic

Chinese broccoli 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Phosphorus +10.8%
Contains less Sodium -89.2%
Contains more Zinc +105.3%
Contains more Copper +190.5%
Contains more Iron +42.9%
Equal in Calcium - 105
Equal in Magnesium - 19
Equal in Phosphorus - 37
Equal in Potassium - 252
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 22% 13% 18% 24% 1% 11% 21%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 32% 30% 14% 16% 23% 9% 6% 7%
Contains more Phosphorus +10.8%
Contains less Sodium -89.2%
Contains more Zinc +105.3%
Contains more Copper +190.5%
Contains more Iron +42.9%
Equal in Calcium - 105
Equal in Magnesium - 19
Equal in Phosphorus - 37
Equal in Potassium - 252

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 E +433.3%
Contains more Vitamin B1 +137.5%
Contains more Vitamin B2 +108.6%
Contains more Vitamin B5 +80.7%
Contains more Folate +50%
Contains more Vitamin K +86.4%
Contains more Vitamin A +172.8%
Contains more Vitamin C +59.6%
Contains more Vitamin B3 +14.4%
Contains more Vitamin B6 +177.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
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 E +433.3%
Contains more Vitamin B1 +137.5%
Contains more Vitamin B2 +108.6%
Contains more Vitamin B5 +80.7%
Contains more Folate +50%
Contains more Vitamin K +86.4%
Contains more Vitamin A +172.8%
Contains more Vitamin C +59.6%
Contains more Vitamin B3 +14.4%
Contains more Vitamin B6 +177.1%

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

All nutrients comparison - raw data values

Nutrient Chinese broccoli Chinese cabbage Opinion
Net carbs 1.31g 1.18g Chinese broccoli
Protein 1.14g 1.5g Chinese cabbage
Fats 0.72g 0.2g Chinese broccoli
Carbs 3.81g 2.18g Chinese broccoli
Calories 22kcal 13kcal Chinese broccoli
Starch g g
Fructose g g
Sugar 0.84g 1.18g Chinese broccoli
Fiber 2.5g 1g Chinese broccoli
Calcium 100mg 105mg Chinese cabbage
Iron 0.56mg 0.8mg Chinese cabbage
Magnesium 18mg 19mg Chinese cabbage
Phosphorus 41mg 37mg Chinese broccoli
Potassium 261mg 252mg Chinese broccoli
Sodium 7mg 65mg Chinese broccoli
Zinc 0.39mg 0.19mg Chinese broccoli
Copper 0.061mg 0.021mg Chinese broccoli
Vitamin A 1638IU 4468IU Chinese cabbage
Vitamin E 0.48mg 0.09mg Chinese broccoli
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 28.2mg 45mg Chinese cabbage
Vitamin B1 0.095mg 0.04mg Chinese broccoli
Vitamin B2 0.146mg 0.07mg Chinese broccoli
Vitamin B3 0.437mg 0.5mg Chinese cabbage
Vitamin B5 0.159mg 0.088mg Chinese broccoli
Vitamin B6 0.07mg 0.194mg Chinese cabbage
Folate 99µg 66µg Chinese broccoli
Vitamin B12 0µg 0µg
Vitamin K 84.8µg 45.5µg Chinese broccoli
Tryptophan mg 0.015mg Chinese cabbage
Threonine mg 0.049mg Chinese cabbage
Isoleucine mg 0.085mg Chinese cabbage
Leucine mg 0.088mg Chinese cabbage
Lysine mg 0.089mg Chinese cabbage
Methionine mg 0.009mg Chinese cabbage
Phenylalanine mg 0.044mg Chinese cabbage
Valine mg 0.066mg Chinese cabbage
Histidine mg 0.026mg Chinese cabbage
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.11g 0.027g Chinese cabbage
Monounsaturated Fat 0.05g 0.015g Chinese broccoli
Polyunsaturated fat 0.33g 0.096g Chinese broccoli

Which food is preferable for your diet?

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

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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
48
Chinese broccoli
56
Chinese cabbage
Mineral Summary Score
17
Chinese broccoli
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
7%
Chinese broccoli
9%
Chinese cabbage
Carbohydrates
4%
Chinese broccoli
2%
Chinese cabbage
Fats
3%
Chinese broccoli
1%
Chinese cabbage

Comparison summary

Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.083g)
Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 0.34g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 58mg)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.