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  6. Chinese broccoli vs. Chinese cabbage

Chinese broccoli vs. Chinese cabbage — In-Depth Nutrition Comparison

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A recap on the 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 A, vitamin C, and vitamin B6.
  • Chinese cabbage covers your daily vitamin A needs 57% more than chinese broccoli.
  • 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" 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
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 more CopperCopper +190.5%
Contains more ZincZinc +105.3%
Contains less SodiumSodium -89.2%
Contains more ManganeseManganese +66%
Contains more SeleniumSelenium +160%
Contains more IronIron +42.9%
~equal in Magnesium ~19mg
~equal in Calcium ~105mg
~equal in Potassium ~252mg
~equal in Phosphorus ~37mg

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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
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 +433.3%
Contains more Vitamin B1Vitamin B1 +137.5%
Contains more Vitamin B2Vitamin B2 +108.6%
Contains more Vitamin B5Vitamin B5 +80.7%
Contains more Vitamin KVitamin K +86.4%
Contains more FolateFolate +50%
Contains more CholineCholine +295.3%
Contains more Vitamin CVitamin C +59.6%
Contains more Vitamin AVitamin A +172%
Contains more Vitamin B3Vitamin B3 +14.4%
Contains more Vitamin B6Vitamin B6 +177.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese broccoli Chinese cabbage DV% diff.
Vitamin K 84.8µg 45.5µg 33%
Vitamin C 28.2mg 45mg 19%
Vitamin A 82µg 223µg 16%
Vitamin B6 0.07mg 0.194mg 10%
Folate 99µg 66µg 8%
Vitamin B2 0.146mg 0.07mg 6%
Fiber 2.5g 1g 6%
Manganese 0.264mg 0.159mg 5%
Vitamin B1 0.095mg 0.04mg 5%
Copper 0.061mg 0.021mg 4%
Choline 25.3mg 6.4mg 3%
Iron 0.56mg 0.8mg 3%
Sodium 7mg 65mg 3%
Vitamin E 0.48mg 0.09mg 3%
Zinc 0.39mg 0.19mg 2%
Polyunsaturated fat 0.33g 0.096g 2%
Calcium 100mg 105mg 1%
Carbs 3.81g 2.18g 1%
Vitamin B5 0.159mg 0.088mg 1%
Phosphorus 41mg 37mg 1%
Selenium 1.3µg 0.5µg 1%
Protein 1.14g 1.5g 1%
Fats 0.72g 0.2g 1%
Calories 22kcal 13kcal 0%
Net carbs 1.31g 1.18g N/A
Magnesium 18mg 19mg 0%
Potassium 261mg 252mg 0%
Sugar 0.84g 1.18g N/A
Vitamin B3 0.437mg 0.5mg 0%
Saturated fat 0.11g 0.027g 0%
Monounsaturated fat 0.05g 0.015g 0%
Tryptophan 0.015mg 0%
Threonine 0.049mg 0%
Isoleucine 0.085mg 0%
Leucine 0.088mg 0%
Lysine 0.089mg 0%
Methionine 0.009mg 0%
Phenylalanine 0.044mg 0%
Valine 0.066mg 0%
Histidine 0.026mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 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 FatsFats +260%
Contains more CarbsCarbs +74.8%
Contains more ProteinProtein +31.6%
~equal in Water ~95.32g
~equal in Other ~0.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 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 +233.3%
Contains more Poly. FatPolyunsaturated fat +243.8%
Contains less Sat. FatSaturated fat -75.5%

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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. 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.