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  6. Leek vs. Chinese cabbage

Leek vs. Chinese cabbage — In-Depth Nutrition Comparison

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Important differences between Leek and Chinese cabbage

  • Leek has more Iron, Manganese, Copper, and Vitamin E , however, Chinese cabbage has more Vitamin C, and Vitamin A RAE.
  • Chinese cabbage's daily need coverage for Vitamin C is 37% more.
  • Leek has 10 times more Vitamin E than Chinese cabbage. Leek has 0.92mg of Vitamin E , while Chinese cabbage has 0.09mg.

The food varieties used in the comparison are Leeks, (bulb and lower leaf-portion), raw and Cabbage, chinese (pak-choi), raw.

Infographic

Leek 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.
Leek
Leek
6
:
4
Chinese cabbage
Chinese cabbage
Contains more Iron +162.5%
Contains more Magnesium +47.4%
Contains less Sodium -69.2%
Contains more Copper +471.4%
Contains more Manganese +202.5%
Contains more Selenium +100%
Contains more Calcium +78%
Contains more Potassium +40%
Contains more Zinc +58.3%
Equal in Phosphorus - 37
Leek
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 79% 20% 15% 16% 3% 4% 40% 63% 6%
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 +162.5%
Contains more Magnesium +47.4%
Contains less Sodium -69.2%
Contains more Copper +471.4%
Contains more Manganese +202.5%
Contains more Selenium +100%
Contains more Calcium +78%
Contains more Potassium +40%
Contains more Zinc +58.3%
Equal in Phosphorus - 37

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.
Leek
Leek
5
:
5
Chinese cabbage
Chinese cabbage
Contains more Vitamin E +922.2%
Contains more Vitamin B1 +50%
Contains more Vitamin B5 +59.1%
Contains more Vitamin B6 +20.1%
Contains more Vitamin A +168%
Contains more Vitamin C +275%
Contains more Vitamin B2 +133.3%
Contains more Vitamin B3 +25%
Equal in Folate - 66
Equal in Vitamin K - 45.5
Leek
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 101% 19% 0% 40% 15% 7% 8% 9% 54% 48% 0% 118%
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 +922.2%
Contains more Vitamin B1 +50%
Contains more Vitamin B5 +59.1%
Contains more Vitamin B6 +20.1%
Contains more Vitamin A +168%
Contains more Vitamin C +275%
Contains more Vitamin B2 +133.3%
Contains more Vitamin B3 +25%
Equal in Folate - 66
Equal in Vitamin K - 45.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
3
:
1
Chinese cabbage
Chinese cabbage
Contains more Fats +50%
Contains more Carbs +549.1%
Contains more Other +31.3%
Contains more Water +14.8%
Equal in Protein - 1.5
Leek
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 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 Fats +50%
Contains more Carbs +549.1%
Contains more Other +31.3%
Contains more Water +14.8%
Equal in Protein - 1.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Leek
Leek
1
:
2
Chinese cabbage
Chinese cabbage
Contains more Polyunsaturated fat +72.9%
Contains less Saturated Fat -32.5%
Contains more Monounsaturated Fat +275%
Leek
19% 2% 79%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.166 g
Chinese cabbage
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
Contains more Polyunsaturated fat +72.9%
Contains less Saturated Fat -32.5%
Contains more Monounsaturated Fat +275%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Leek Chinese cabbage Opinion
Net carbs 12.35g 1.18g Leek
Protein 1.5g 1.5g
Fats 0.3g 0.2g Leek
Carbs 14.15g 2.18g Leek
Calories 61kcal 13kcal Leek
Sugar 3.9g 1.18g Chinese cabbage
Fiber 1.8g 1g Leek
Calcium 59mg 105mg Chinese cabbage
Iron 2.1mg 0.8mg Leek
Magnesium 28mg 19mg Leek
Phosphorus 35mg 37mg Chinese cabbage
Potassium 180mg 252mg Chinese cabbage
Sodium 20mg 65mg Leek
Zinc 0.12mg 0.19mg Chinese cabbage
Copper 0.12mg 0.021mg Leek
Manganese 0.481mg 0.159mg Leek
Selenium 1µg 0.5µg Leek
Vitamin A 1667IU 4468IU Chinese cabbage
Vitamin A RAE 83µg 223µg Chinese cabbage
Vitamin E 0.92mg 0.09mg Leek
Vitamin C 12mg 45mg Chinese cabbage
Vitamin B1 0.06mg 0.04mg Leek
Vitamin B2 0.03mg 0.07mg Chinese cabbage
Vitamin B3 0.4mg 0.5mg Chinese cabbage
Vitamin B5 0.14mg 0.088mg Leek
Vitamin B6 0.233mg 0.194mg Leek
Folate 64µg 66µg Chinese cabbage
Vitamin K 47µg 45.5µg Leek
Tryptophan 0.012mg 0.015mg Chinese cabbage
Threonine 0.063mg 0.049mg Leek
Isoleucine 0.052mg 0.085mg Chinese cabbage
Leucine 0.096mg 0.088mg Leek
Lysine 0.078mg 0.089mg Chinese cabbage
Methionine 0.018mg 0.009mg Leek
Phenylalanine 0.055mg 0.044mg Leek
Valine 0.056mg 0.066mg Chinese cabbage
Histidine 0.025mg 0.026mg Chinese cabbage
Saturated Fat 0.04g 0.027g Chinese cabbage
Monounsaturated Fat 0.004g 0.015g Chinese cabbage
Polyunsaturated fat 0.166g 0.096g Leek

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Chinese cabbage
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
35%
Leek
56%
Chinese cabbage
Minerals Daily Need Coverage Score
26%
Leek
16%
Chinese cabbage

Comparison summary

Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 45mg)
Which food is lower in Sugar?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 2.72g)
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.013g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)
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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.