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  6. Edamame vs. Chinese cabbage

Edamame vs. Chinese cabbage — In-Depth Nutrition Comparison

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How are Edamame and Chinese cabbage different?

  • Edamame is richer in Folate, Manganese, Copper, Phosphorus, Iron, Fiber, and Vitamin B1, while Chinese cabbage is higher in Vitamin C, Vitamin A RAE, and Vitamin K.
  • Edamame covers your daily need of Folate 61% more than Chinese cabbage.
  • Edamame contains 16 times more Copper than Chinese cabbage. Edamame contains 0.345mg of Copper, while Chinese cabbage contains 0.021mg.

Edamame, frozen, prepared and Cabbage, chinese (pak-choi), raw types were used in this article.

Infographic

Edamame 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.
Edamame
Edamame
9
:
1
Chinese cabbage
Chinese cabbage
Contains more Iron +183.8%
Contains more Magnesium +236.8%
Contains more Phosphorus +356.8%
Contains more Potassium +73%
Contains less Sodium -90.8%
Contains more Zinc +621.1%
Contains more Copper +1542.9%
Contains more Manganese +544%
Contains more Selenium +60%
Contains more Calcium +66.7%
Edamame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Chinese cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Contains more Iron +183.8%
Contains more Magnesium +236.8%
Contains more Phosphorus +356.8%
Contains more Potassium +73%
Contains less Sodium -90.8%
Contains more Zinc +621.1%
Contains more Copper +1542.9%
Contains more Manganese +544%
Contains more Selenium +60%
Contains more Calcium +66.7%

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.
Edamame
Edamame
6
:
4
Chinese cabbage
Chinese cabbage
Contains more Vitamin E +655.6%
Contains more Vitamin B1 +400%
Contains more Vitamin B2 +121.4%
Contains more Vitamin B3 +83%
Contains more Vitamin B5 +348.9%
Contains more Folate +371.2%
Contains more Vitamin A +1399.3%
Contains more Vitamin C +637.7%
Contains more Vitamin B6 +94%
Contains more Vitamin K +70.4%
Edamame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 14% 0% 21% 50% 36% 18% 24% 24% 234% 0% 67%
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 E +655.6%
Contains more Vitamin B1 +400%
Contains more Vitamin B2 +121.4%
Contains more Vitamin B3 +83%
Contains more Vitamin B5 +348.9%
Contains more Folate +371.2%
Contains more Vitamin A +1399.3%
Contains more Vitamin C +637.7%
Contains more Vitamin B6 +94%
Contains more Vitamin K +70.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Edamame
Edamame
4
:
1
Chinese cabbage
Chinese cabbage
Contains more Protein +694%
Contains more Fats +2500%
Contains more Carbs +308.7%
Contains more Other +51.3%
Contains more Water +31%
Edamame
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 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 +694%
Contains more Fats +2500%
Contains more Carbs +308.7%
Contains more Other +51.3%
Contains more Water +31%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Edamame
Edamame
2
:
1
Chinese cabbage
Chinese cabbage
Contains more Monounsaturated Fat +8446.7%
Contains more Polyunsaturated fat +2145.8%
Contains less Saturated Fat -95.6%
Edamame
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 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 +8446.7%
Contains more Polyunsaturated fat +2145.8%
Contains less Saturated Fat -95.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Edamame Chinese cabbage Opinion
Net carbs 3.71g 1.18g Edamame
Protein 11.91g 1.5g Edamame
Fats 5.2g 0.2g Edamame
Carbs 8.91g 2.18g Edamame
Calories 121kcal 13kcal Edamame
Starch 1.51g Edamame
Fructose 0.12g Edamame
Sugar 2.18g 1.18g Chinese cabbage
Fiber 5.2g 1g Edamame
Calcium 63mg 105mg Chinese cabbage
Iron 2.27mg 0.8mg Edamame
Magnesium 64mg 19mg Edamame
Phosphorus 169mg 37mg Edamame
Potassium 436mg 252mg Edamame
Sodium 6mg 65mg Edamame
Zinc 1.37mg 0.19mg Edamame
Copper 0.345mg 0.021mg Edamame
Manganese 1.024mg 0.159mg Edamame
Selenium 0.8µg 0.5µg Edamame
Vitamin A 298IU 4468IU Chinese cabbage
Vitamin A RAE 15µg 223µg Chinese cabbage
Vitamin E 0.68mg 0.09mg Edamame
Vitamin C 6.1mg 45mg Chinese cabbage
Vitamin B1 0.2mg 0.04mg Edamame
Vitamin B2 0.155mg 0.07mg Edamame
Vitamin B3 0.915mg 0.5mg Edamame
Vitamin B5 0.395mg 0.088mg Edamame
Vitamin B6 0.1mg 0.194mg Chinese cabbage
Folate 311µg 66µg Edamame
Vitamin K 26.7µg 45.5µg Chinese cabbage
Tryptophan 0.126mg 0.015mg Edamame
Threonine 0.331mg 0.049mg Edamame
Isoleucine 0.3mg 0.085mg Edamame
Leucine 0.745mg 0.088mg Edamame
Lysine 0.745mg 0.089mg Edamame
Methionine 0.141mg 0.009mg Edamame
Phenylalanine 0.488mg 0.044mg Edamame
Valine 0.324mg 0.066mg Edamame
Histidine 0.267mg 0.026mg Edamame
Trans Fat 0.009g 0g Chinese cabbage
Saturated Fat 0.62g 0.027g Chinese cabbage
Omega-3 - EPA 0.003g 0g Edamame
Monounsaturated Fat 1.282g 0.015g Edamame
Polyunsaturated fat 2.156g 0.096g Edamame
Omega-6 - Eicosadienoic acid 0.002g Edamame
Omega-6 - Linoleic acid 1.789g Edamame
Omega-3 - ALA 0.358g Edamame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Edamame 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
42%
Edamame
56%
Chinese cabbage
Minerals Daily Need Coverage Score
55%
Edamame
16%
Chinese cabbage

Comparison summary

Which food contains less Sodium?
Edamame
Edamame contains less Sodium (difference - 59mg)
Which food is lower in glycemic index?
Edamame
Edamame is lower in glycemic index (difference - 32)
Which food is cheaper?
Edamame
Edamame is cheaper (difference - $0.4)
Which food is richer in minerals?
Edamame
Edamame is relatively richer in minerals
Which food is lower in Sugar?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 1g)
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.593g)
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. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/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.