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  6. Collard Greens vs. Chinese cabbage

Collard Greens vs. Chinese cabbage — In-Depth Nutrition Comparison

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How are Collard Greens and Chinese cabbage different?

  • Collard Greens is richer in Vitamin K, Vitamin A RAE, Manganese, Fiber, Choline, and Vitamin E , while Chinese cabbage is higher in Vitamin C, Folate, and Vitamin B6.
  • Collard Greens covers your daily need of Vitamin K 301% more than Chinese cabbage.
  • Collard Greens contains 10 times more Vitamin E than Chinese cabbage. Collard Greens contains 0.88mg of Vitamin E , while Chinese cabbage contains 0.09mg.

Collards, cooked, boiled, drained, without salt and Cabbage, chinese (pak-choi), raw types were used in this article.

Infographic

Collard Greens 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.
Collard Greens
Collard Greens
7
:
2
Chinese cabbage
Chinese cabbage
Contains more Calcium +34.3%
Contains more Iron +41.3%
Contains more Magnesium +10.5%
Contains less Sodium -76.9%
Contains more Zinc +21.1%
Contains more Copper +142.9%
Contains more Manganese +220.8%
Contains more Phosphorus +15.6%
Contains more Potassium +115.4%
Equal in Magnesium - 19
Equal in Selenium - 0.5
Collard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 43% 15% 14% 11% 2% 7% 17% 67% 3%
Chinese cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Contains more Calcium +34.3%
Contains more Iron +41.3%
Contains more Magnesium +10.5%
Contains less Sodium -76.9%
Contains more Zinc +21.1%
Contains more Copper +142.9%
Contains more Manganese +220.8%
Contains more Phosphorus +15.6%
Contains more Potassium +115.4%
Equal in Magnesium - 19
Equal in Selenium - 0.5

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.
Collard Greens
Collard Greens
6
:
3
Chinese cabbage
Chinese cabbage
Contains more Vitamin A +70.1%
Contains more Vitamin E +877.8%
Contains more Vitamin B2 +51.4%
Contains more Vitamin B3 +15%
Contains more Vitamin B5 +147.7%
Contains more Vitamin K +793.6%
Contains more Vitamin C +147.3%
Contains more Vitamin B6 +51.6%
Contains more Folate +312.5%
Equal in Vitamin B1 - 0.04
Collard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 456% 18% 0% 61% 10% 25% 11% 14% 30% 12% 0% 1017%
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 A +70.1%
Contains more Vitamin E +877.8%
Contains more Vitamin B2 +51.4%
Contains more Vitamin B3 +15%
Contains more Vitamin B5 +147.7%
Contains more Vitamin K +793.6%
Contains more Vitamin C +147.3%
Contains more Vitamin B6 +51.6%
Contains more Folate +312.5%
Equal in Vitamin B1 - 0.04

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Collard Greens
Collard Greens
3
:
2
Chinese cabbage
Chinese cabbage
Contains more Protein +80.7%
Contains more Fats +260%
Contains more Carbs +159.2%
Equal in Water - 95.32
Equal in Other - 0.8
Collard Greens
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 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 +80.7%
Contains more Fats +260%
Contains more Carbs +159.2%
Equal in Water - 95.32
Equal in Other - 0.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Collard Greens
Collard Greens
2
:
1
Chinese cabbage
Chinese cabbage
Contains more Monounsaturated Fat +73.3%
Contains more Polyunsaturated fat +80.2%
Contains less Saturated Fat -42.6%
Collard Greens
19% 11% 70%
Saturated Fat: 0.047 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.173 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 +73.3%
Contains more Polyunsaturated fat +80.2%
Contains less Saturated Fat -42.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Collard Greens Chinese cabbage
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Collard Greens Chinese cabbage Opinion
Net carbs 1.65g 1.18g Collard Greens
Protein 2.71g 1.5g Collard Greens
Fats 0.72g 0.2g Collard Greens
Carbs 5.65g 2.18g Collard Greens
Calories 33kcal 13kcal Collard Greens
Sugar 0.4g 1.18g Collard Greens
Fiber 4g 1g Collard Greens
Calcium 141mg 105mg Collard Greens
Iron 1.13mg 0.8mg Collard Greens
Magnesium 21mg 19mg Collard Greens
Phosphorus 32mg 37mg Chinese cabbage
Potassium 117mg 252mg Chinese cabbage
Sodium 15mg 65mg Collard Greens
Zinc 0.23mg 0.19mg Collard Greens
Copper 0.051mg 0.021mg Collard Greens
Manganese 0.51mg 0.159mg Collard Greens
Selenium 0.5µg 0.5µg
Vitamin A 7600IU 4468IU Collard Greens
Vitamin A RAE 380µg 223µg Collard Greens
Vitamin E 0.88mg 0.09mg Collard Greens
Vitamin C 18.2mg 45mg Chinese cabbage
Vitamin B1 0.04mg 0.04mg
Vitamin B2 0.106mg 0.07mg Collard Greens
Vitamin B3 0.575mg 0.5mg Collard Greens
Vitamin B5 0.218mg 0.088mg Collard Greens
Vitamin B6 0.128mg 0.194mg Chinese cabbage
Folate 16µg 66µg Chinese cabbage
Vitamin K 406.6µg 45.5µg Collard Greens
Tryptophan 0.027mg 0.015mg Collard Greens
Threonine 0.074mg 0.049mg Collard Greens
Isoleucine 0.086mg 0.085mg Collard Greens
Leucine 0.13mg 0.088mg Collard Greens
Lysine 0.101mg 0.089mg Collard Greens
Methionine 0.028mg 0.009mg Collard Greens
Phenylalanine 0.075mg 0.044mg Collard Greens
Valine 0.104mg 0.066mg Collard Greens
Histidine 0.04mg 0.026mg Collard Greens
Saturated Fat 0.047g 0.027g Chinese cabbage
Monounsaturated Fat 0.026g 0.015g Collard Greens
Polyunsaturated fat 0.173g 0.096g Collard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Collard Greens 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
138%
Collard Greens
56%
Chinese cabbage
Minerals Daily Need Coverage Score
22%
Collard Greens
16%
Chinese cabbage

Comparison summary

Which food is lower in Sugar?
Collard Greens
Collard Greens is lower in Sugar (difference - 0.78g)
Which food contains less Sodium?
Collard Greens
Collard Greens contains less Sodium (difference - 50mg)
Which food is lower in glycemic index?
Collard Greens
Collard Greens is lower in glycemic index (difference - 32)
Which food is cheaper?
Collard Greens
Collard Greens is cheaper (difference - $0.4)
Which food is richer in minerals?
Collard Greens
Collard Greens is relatively richer in minerals
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.02g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Collard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170407/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.