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  6. Plum vs. Chinese cabbage

Plum vs. Chinese cabbage — In-Depth Nutrition Comparison

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A recap on differences between plums and Chinese cabbage

  • Chinese cabbage is higher than plums in vitamin A, vitamin C, vitamin K, folate, vitamin B6, calcium, and iron.
  • Chinese cabbage covers your daily vitamin A needs 82% more than plums.
  • The glycemic index of Chinese cabbage is lower.

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

Infographic

Plum 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.
Plum
Plum
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
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 +171.4%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +171.4%
Contains more CalciumCalcium +1650%
Contains more PotassiumPotassium +60.5%
Contains more IronIron +370.6%
Contains more ZincZinc +90%
Contains more PhosphorusPhosphorus +131.3%
Contains more ManganeseManganese +205.8%
Contains more SeleniumSelenium +∞%

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.
Plum
Plum
2
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 32% 5.7% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
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 +188.9%
Contains more Vitamin B5Vitamin B5 +53.4%
Contains more Vitamin CVitamin C +373.7%
Contains more Vitamin AVitamin A +1211.8%
Contains more Vitamin B1Vitamin B1 +42.9%
Contains more Vitamin B2Vitamin B2 +169.2%
Contains more Vitamin B3Vitamin B3 +19.9%
Contains more Vitamin B6Vitamin B6 +569%
Contains more Vitamin KVitamin K +610.9%
Contains more FolateFolate +1220%
Contains more CholineCholine +236.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plum Chinese cabbage DV% diff.
Vitamin C 9.5mg 45mg 39%
Vitamin K 6.4µg 45.5µg 33%
Vitamin A 17µg 223µg 23%
Folate 5µg 66µg 15%
Vitamin B6 0.029mg 0.194mg 13%
Calcium 6mg 105mg 10%
Iron 0.17mg 0.8mg 8%
Manganese 0.052mg 0.159mg 5%
Copper 0.057mg 0.021mg 4%
Fructose 3.07g 4%
Magnesium 7mg 19mg 3%
Vitamin B2 0.026mg 0.07mg 3%
Carbs 11.42g 2.18g 3%
Phosphorus 16mg 37mg 3%
Sodium 0mg 65mg 3%
Potassium 157mg 252mg 3%
Protein 0.7g 1.5g 2%
Calories 46kcal 13kcal 2%
Fiber 1.4g 1g 2%
Vitamin E 0.26mg 0.09mg 1%
Choline 1.9mg 6.4mg 1%
Selenium 0µg 0.5µg 1%
Vitamin B1 0.028mg 0.04mg 1%
Vitamin B5 0.135mg 0.088mg 1%
Vitamin B3 0.417mg 0.5mg 1%
Zinc 0.1mg 0.19mg 1%
Fats 0.28g 0.2g 0%
Net carbs 10.02g 1.18g N/A
Sugar 9.92g 1.18g N/A
Saturated fat 0.017g 0.027g 0%
Monounsaturated fat 0.134g 0.015g 0%
Polyunsaturated fat 0.044g 0.096g 0%
Tryptophan 0.009mg 0.015mg 0%
Threonine 0.01mg 0.049mg 0%
Isoleucine 0.014mg 0.085mg 0%
Leucine 0.015mg 0.088mg 0%
Lysine 0.016mg 0.089mg 0%
Methionine 0.008mg 0.009mg 0%
Phenylalanine 0.014mg 0.044mg 0%
Valine 0.016mg 0.066mg 0%
Histidine 0.009mg 0.026mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plum
Plum
2
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 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 +40%
Contains more CarbsCarbs +423.9%
Contains more ProteinProtein +114.3%
Contains more OtherOther +116.2%
~equal in Water ~95.32g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plum
Plum
2
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 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 less Sat. FatSaturated fat -37%
Contains more Mono. FatMonounsaturated fat +793.3%
Contains more Poly. FatPolyunsaturated fat +118.2%

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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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.