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Kiwi vs. Chinese cabbage — In-Depth Nutrition Comparison

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The main differences between kiwi and Chinese cabbage

  • Kiwi is richer in vitamin C, copper, vitamin E, and fiber, yet Chinese cabbage is richer in vitamin A, folate, vitamin B6, calcium, and iron.
  • Daily need coverage for vitamin A for Chinese cabbage is 88% higher.
  • Kiwi contains 16 times more vitamin E than Chinese cabbage. Kiwi contains 1.46mg of vitamin E, while Chinese cabbage contains 0.09mg.
  • Chinese cabbage has a lower glycemic index than kiwi.

Food types used in this article are Kiwifruit, green, raw and Cabbage, chinese (pak-choi), raw.

Infographic

Kiwi 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.
Kiwi
Kiwi
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
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 PotassiumPotassium +23.8%
Contains more CopperCopper +519%
Contains less SodiumSodium -95.4%
Contains more MagnesiumMagnesium +11.8%
Contains more CalciumCalcium +208.8%
Contains more IronIron +158.1%
Contains more ZincZinc +35.7%
Contains more ManganeseManganese +62.2%
Contains more SeleniumSelenium +150%
~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.
Kiwi
Kiwi
4
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
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 CVitamin C +106%
Contains more Vitamin EVitamin E +1522.2%
Contains more Vitamin B5Vitamin B5 +108%
Contains more CholineCholine +21.9%
Contains more Vitamin AVitamin A +5475%
Contains more Vitamin B1Vitamin B1 +48.1%
Contains more Vitamin B2Vitamin B2 +180%
Contains more Vitamin B3Vitamin B3 +46.6%
Contains more Vitamin B6Vitamin B6 +207.9%
Contains more Vitamin KVitamin K +12.9%
Contains more FolateFolate +164%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kiwi Chinese cabbage DV% diff.
Vitamin C 92.7mg 45mg 53%
Vitamin A 4µg 223µg 24%
Copper 0.13mg 0.021mg 12%
Folate 25µg 66µg 10%
Vitamin B6 0.063mg 0.194mg 10%
Vitamin E 1.46mg 0.09mg 9%
Fiber 3g 1g 8%
Calcium 34mg 105mg 7%
Iron 0.31mg 0.8mg 6%
Fructose 4.35g 5%
Vitamin K 40.3µg 45.5µg 4%
Carbs 14.66g 2.18g 4%
Vitamin B2 0.025mg 0.07mg 3%
Manganese 0.098mg 0.159mg 3%
Sodium 3mg 65mg 3%
Vitamin B5 0.183mg 0.088mg 2%
Calories 61kcal 13kcal 2%
Potassium 312mg 252mg 2%
Vitamin B1 0.027mg 0.04mg 1%
Selenium 0.2µg 0.5µg 1%
Protein 1.14g 1.5g 1%
Vitamin B3 0.341mg 0.5mg 1%
Polyunsaturated fat 0.287g 0.096g 1%
Fats 0.52g 0.2g 0%
Net carbs 11.66g 1.18g N/A
Magnesium 17mg 19mg 0%
Sugar 8.99g 1.18g N/A
Zinc 0.14mg 0.19mg 0%
Phosphorus 34mg 37mg 0%
Saturated fat 0.029g 0.027g 0%
Choline 7.8mg 6.4mg 0%
Monounsaturated fat 0.047g 0.015g 0%
Tryptophan 0.015mg 0.015mg 0%
Threonine 0.047mg 0.049mg 0%
Isoleucine 0.051mg 0.085mg 0%
Leucine 0.066mg 0.088mg 0%
Lysine 0.061mg 0.089mg 0%
Methionine 0.024mg 0.009mg 0%
Phenylalanine 0.044mg 0.044mg 0%
Valine 0.057mg 0.066mg 0%
Histidine 0.027mg 0.026mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
Kiwi
2
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 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 +160%
Contains more CarbsCarbs +572.5%
Contains more ProteinProtein +31.6%
Contains more WaterWater +14.7%
Contains more OtherOther +31.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kiwi
Kiwi
2
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 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 +213.3%
Contains more Poly. FatPolyunsaturated fat +199%
~equal in Saturated fat ~0.027g

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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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.