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 C, Vitamin K, Vitamin A RAE, Folate, Calcium, Iron, and Vitamin B6.
- Chinese cabbage covers your daily Vitamin C needs 50% 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.
Food varieties used in this article are Fast foods, potato, mashed and Cabbage, chinese (pak-choi), raw.
Infographic
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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.
Contains
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Phosphorus
+59.5%
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Potassium
+13.5%
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Zinc
+15.8%
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Copper
+66.7%
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Selenium
+60%
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Calcium
+483.3%
Contains
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Iron
+158.1%
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Magnesium
+26.7%
Contains
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Sodium
-78.8%
Contains
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Manganese
+62.2%
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Phosphorus
+59.5%
Contains
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Potassium
+13.5%
Contains
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Zinc
+15.8%
Contains
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Copper
+66.7%
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Selenium
+60%
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Calcium
+483.3%
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Iron
+158.1%
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Magnesium
+26.7%
Contains
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Sodium
-78.8%
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Manganese
+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.
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Contains
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Vitamin E
+366.7%
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Vitamin B3
+116%
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Vitamin B12
+∞%
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Vitamin A
+2315.1%
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Vitamin C
+∞%
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Vitamin B1
+166.7%
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Vitamin B2
+366.7%
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Vitamin B6
+61.7%
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Folate
+633.3%
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Vitamin K
+671.2%
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Vitamin E
+366.7%
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Vitamin B3
+116%
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Vitamin B12
+∞%
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Vitamin A
+2315.1%
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Vitamin C
+∞%
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Vitamin B1
+166.7%
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Vitamin B2
+366.7%
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Vitamin B6
+61.7%
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Folate
+633.3%
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Vitamin K
+671.2%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+1310%
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Carbs
+572%
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Other
+57.5%
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Water
+19.7%
Equal in Protein - 1.5
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
Protein:
1.5 g
Fats:
0.2 g
Carbs:
2.18 g
Water:
95.32 g
Other:
0.8 g
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Fats
+1310%
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Carbs
+572%
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Other
+57.5%
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Water
+19.7%
Equal in Protein - 1.5
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+4700%
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Polyunsaturated fat
+1297.9%
Contains
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Saturated Fat
-95.3%
Saturated Fat:
0.577 g
Monounsaturated Fat:
0.72 g
Polyunsaturated fat:
1.342 g
Saturated Fat:
0.027 g
Monounsaturated Fat:
0.015 g
Polyunsaturated fat:
0.096 g
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Monounsaturated Fat
+4700%
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Polyunsaturated fat
+1297.9%
Contains
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Saturated Fat
-95.3%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 13.35g | 1.18g |
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| Protein | 1.65g | 1.5g |
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| Fats | 2.82g | 0.2g |
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| Carbs | 14.65g | 2.18g |
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| Calories | 89kcal | 13kcal |
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| Starch | 12.1g |
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| Fructose | 0.2g |
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| Sugar | 0.5g | 1.18g |
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| Fiber | 1.3g | 1g |
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| Calcium | 18mg | 105mg |
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| Iron | 0.31mg | 0.8mg |
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| Magnesium | 15mg | 19mg |
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| Phosphorus | 59mg | 37mg |
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| Potassium | 286mg | 252mg |
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| Sodium | 306mg | 65mg |
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| Zinc | 0.22mg | 0.19mg |
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| Copper | 0.035mg | 0.021mg |
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| Manganese | 0.098mg | 0.159mg |
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| Selenium | 0.8µg | 0.5µg |
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| Vitamin A | 185IU | 4468IU |
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| Vitamin A RAE | 43µg | 223µg |
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| Vitamin E | 0.42mg | 0.09mg |
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| Vitamin C | 0mg | 45mg |
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| Vitamin B1 | 0.015mg | 0.04mg |
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| Vitamin B2 | 0.015mg | 0.07mg |
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| Vitamin B3 | 1.08mg | 0.5mg |
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| Vitamin B5 | 0.088mg |
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| Vitamin B6 | 0.12mg | 0.194mg |
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| Folate | 9µg | 66µg |
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| Vitamin B12 | 0.07µg | 0µg |
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| Vitamin K | 5.9µg | 45.5µg |
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| Tryptophan | 0.015mg |
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| Threonine | 0.049mg |
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| Isoleucine | 0.085mg |
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| Leucine | 0.088mg |
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| Lysine | 0.089mg |
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| Methionine | 0.009mg |
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| Phenylalanine | 0.044mg |
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| Valine | 0.066mg |
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| Histidine | 0.026mg |
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| Trans Fat | 0.105g | 0g |
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| Saturated Fat | 0.577g | 0.027g |
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| Omega-3 - EPA | 0.001g | 0g |
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| Omega-3 - DPA | 0.001g | 0g |
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| Monounsaturated Fat | 0.72g | 0.015g |
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| Polyunsaturated fat | 1.342g | 0.096g |
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| Omega-6 - Eicosadienoic acid | 0.001g |
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| Omega-6 - Linoleic acid | 1.146g |
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| Omega-3 - ALA | 0.174g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
9%
56%
Minerals Daily Need Coverage Score
15%
16%
Comparison summary
Which food is lower in Sugar?
Mashed potato is lower in Sugar (difference - 0.68g)
Which food is cheaper?
Mashed potato is cheaper (difference - $0.4)
Which food contains less Sodium?
Chinese cabbage contains less Sodium (difference - 241mg)
Which food is lower in Saturated Fat?
Chinese cabbage is lower in Saturated Fat (difference - 0.55g)
Which food is lower in glycemic index?
Chinese cabbage is lower in glycemic index (difference - 55)
Which food is richer in vitamins?
Chinese cabbage is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.