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  6. Kale vs. Chinese cabbage

Kale vs. Chinese cabbage — In-Depth Nutrition Comparison

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Significant differences between Kale and Chinese cabbage

  • Kale has more Vitamin K, Vitamin A RAE, Copper, Manganese, and Vitamin E , however, Chinese cabbage is richer in Folate.
  • Kale covers your daily Vitamin K needs 643% more than Chinese cabbage.
  • Chinese cabbage has 9 times less Vitamin E than Kale. Kale has 0.85mg of Vitamin E , while Chinese cabbage has 0.09mg.

Specific food types used in this comparison are Kale, cooked, boiled, drained, without salt and Cabbage, chinese (pak-choi), raw.

Infographic

Kale 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.
Kale
Kale
6
:
4
Chinese cabbage
Chinese cabbage
Contains more Iron +12.5%
Contains less Sodium -64.6%
Contains more Zinc +26.3%
Contains more Copper +642.9%
Contains more Manganese +161.6%
Contains more Selenium +80%
Contains more Calcium +45.8%
Contains more Phosphorus +32.1%
Contains more Potassium +10.5%
Equal in Magnesium - 19
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 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 +12.5%
Contains less Sodium -64.6%
Contains more Zinc +26.3%
Contains more Copper +642.9%
Contains more Manganese +161.6%
Contains more Selenium +80%
Contains more Calcium +45.8%
Contains more Phosphorus +32.1%
Contains more Potassium +10.5%
Equal in Magnesium - 19

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.
Kale
Kale
4
:
4
Chinese cabbage
Chinese cabbage
Contains more Vitamin A +204.9%
Contains more Vitamin E +844.4%
Contains more Vitamin B1 +32.5%
Contains more Vitamin K +1695.6%
Contains more Vitamin B5 +79.6%
Contains more Vitamin B6 +40.6%
Contains more Folate +407.7%
Equal in Vitamin C - 45
Equal in Vitamin B2 - 0.07
Equal in Vitamin B3 - 0.5
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
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 +204.9%
Contains more Vitamin E +844.4%
Contains more Vitamin B1 +32.5%
Contains more Vitamin K +1695.6%
Contains more Vitamin B5 +79.6%
Contains more Vitamin B6 +40.6%
Contains more Folate +407.7%
Equal in Vitamin C - 45
Equal in Vitamin B2 - 0.07
Equal in Vitamin B3 - 0.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
Kale
4
:
1
Chinese cabbage
Chinese cabbage
Contains more Protein +26.7%
Contains more Fats +100%
Contains more Carbs +158.3%
Equal in Water - 95.32
Equal in Other - 0.8
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 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 +26.7%
Contains more Fats +100%
Contains more Carbs +158.3%
Equal in Water - 95.32
Equal in Other - 0.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
Kale
2
:
1
Chinese cabbage
Chinese cabbage
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +101%
Contains less Saturated Fat -48.1%
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 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 +100%
Contains more Polyunsaturated fat +101%
Contains less Saturated Fat -48.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kale Chinese cabbage Opinion
Net carbs 3.63g 1.18g Kale
Protein 1.9g 1.5g Kale
Fats 0.4g 0.2g Kale
Carbs 5.63g 2.18g Kale
Calories 28kcal 13kcal Kale
Sugar 1.25g 1.18g Chinese cabbage
Fiber 2g 1g Kale
Calcium 72mg 105mg Chinese cabbage
Iron 0.9mg 0.8mg Kale
Magnesium 18mg 19mg Chinese cabbage
Phosphorus 28mg 37mg Chinese cabbage
Potassium 228mg 252mg Chinese cabbage
Sodium 23mg 65mg Kale
Zinc 0.24mg 0.19mg Kale
Copper 0.156mg 0.021mg Kale
Manganese 0.416mg 0.159mg Kale
Selenium 0.9µg 0.5µg Kale
Vitamin A 13621IU 4468IU Kale
Vitamin A RAE 681µg 223µg Kale
Vitamin E 0.85mg 0.09mg Kale
Vitamin C 41mg 45mg Chinese cabbage
Vitamin B1 0.053mg 0.04mg Kale
Vitamin B2 0.07mg 0.07mg
Vitamin B3 0.5mg 0.5mg
Vitamin B5 0.049mg 0.088mg Chinese cabbage
Vitamin B6 0.138mg 0.194mg Chinese cabbage
Folate 13µg 66µg Chinese cabbage
Vitamin K 817µg 45.5µg Kale
Tryptophan 0.023mg 0.015mg Kale
Threonine 0.085mg 0.049mg Kale
Isoleucine 0.114mg 0.085mg Kale
Leucine 0.133mg 0.088mg Kale
Lysine 0.114mg 0.089mg Kale
Methionine 0.018mg 0.009mg Kale
Phenylalanine 0.097mg 0.044mg Kale
Valine 0.104mg 0.066mg Kale
Histidine 0.04mg 0.026mg Kale
Saturated Fat 0.052g 0.027g Chinese cabbage
Monounsaturated Fat 0.03g 0.015g Kale
Polyunsaturated fat 0.193g 0.096g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale 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
258%
Kale
56%
Chinese cabbage
Minerals Daily Need Coverage Score
22%
Kale
16%
Chinese cabbage

Comparison summary

Which food contains less Sodium?
Kale
Kale contains less Sodium (difference - 42mg)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 32)
Which food is cheaper?
Kale
Kale is cheaper (difference - $0.4)
Which food is lower in Sugar?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 0.07g)
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.025g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.