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  6. Mashed potato vs. Chinese cabbage

Mashed potato vs. Chinese cabbage — In-Depth Nutrition Comparison

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A recap on differences between mashed potato and Chinese cabbage

  • Chinese cabbage is higher than mashed potato in vitamin A, vitamin C, vitamin K, folate, calcium, iron, and vitamin B6.
  • Chinese cabbage covers your daily vitamin A needs 86% more than mashed potato.
  • Mashed potato contains 5 times more sodium than Chinese cabbage. While mashed potato contains 306mg of sodium, Chinese cabbage contains only 65mg.
  • The glycemic index of Chinese cabbage is lower.

Food varieties used in this article are Fast foods, potato, mashed and Cabbage, chinese (pak-choi), raw.

Infographic

Mashed potato 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
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 +13.5%
Contains more CopperCopper +66.7%
Contains more ZincZinc +15.8%
Contains more PhosphorusPhosphorus +59.5%
Contains more SeleniumSelenium +60%
Contains more MagnesiumMagnesium +26.7%
Contains more CalciumCalcium +483.3%
Contains more IronIron +158.1%
Contains less SodiumSodium -78.8%
Contains more ManganeseManganese +62.2%

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.
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 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
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 EVitamin E +366.7%
Contains more Vitamin B3Vitamin B3 +116%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +109.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +418.6%
Contains more Vitamin B1Vitamin B1 +166.7%
Contains more Vitamin B2Vitamin B2 +366.7%
Contains more Vitamin B6Vitamin B6 +61.7%
Contains more Vitamin KVitamin K +671.2%
Contains more FolateFolate +633.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mashed potato Chinese cabbage DV% diff.
Vitamin C 0mg 45mg 50%
Vitamin K 5.9µg 45.5µg 33%
Vitamin A 43µg 223µg 20%
Folate 9µg 66µg 14%
Sodium 306mg 65mg 10%
Calcium 18mg 105mg 9%
Polyunsaturated fat 1.342g 0.096g 8%
Iron 0.31mg 0.8mg 6%
Vitamin B6 0.12mg 0.194mg 6%
Starch 12.1g 5%
Vitamin B3 1.08mg 0.5mg 4%
Calories 89kcal 13kcal 4%
Vitamin B2 0.015mg 0.07mg 4%
Carbs 14.65g 2.18g 4%
Fats 2.82g 0.2g 4%
Vitamin B12 0.07µg 0µg 3%
Saturated fat 0.577g 0.027g 3%
Phosphorus 59mg 37mg 3%
Manganese 0.098mg 0.159mg 3%
Monounsaturated fat 0.72g 0.015g 2%
Vitamin B5 0.088mg 2%
Vitamin B1 0.015mg 0.04mg 2%
Vitamin E 0.42mg 0.09mg 2%
Copper 0.035mg 0.021mg 2%
Selenium 0.8µg 0.5µg 1%
Fiber 1.3g 1g 1%
Choline 13.4mg 6.4mg 1%
Potassium 286mg 252mg 1%
Magnesium 15mg 19mg 1%
Protein 1.65g 1.5g 0%
Net carbs 13.35g 1.18g N/A
Sugar 0.5g 1.18g N/A
Zinc 0.22mg 0.19mg 0%
Trans fat 0.105g 0g N/A
Tryptophan 0.015mg 0%
Threonine 0.049mg 0%
Isoleucine 0.085mg 0%
Leucine 0.088mg 0%
Lysine 0.089mg 0%
Methionine 0.009mg 0%
Phenylalanine 0.044mg 0%
Valine 0.066mg 0%
Histidine 0.026mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.001g 0g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 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 +1310%
Contains more CarbsCarbs +572%
Contains more OtherOther +57.5%
Contains more WaterWater +19.7%
~equal in Protein ~1.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 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 +4700%
Contains more Poly. FatPolyunsaturated fat +1297.9%
Contains less Sat. FatSaturated fat -95.3%

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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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.