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Orange vs. Chinese cabbage — In-Depth Nutrition Comparison

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What are the main differences between oranges and Chinese cabbage?

  • Oranges are richer in vitamin C and fiber, yet Chinese cabbage is richer in vitamin A, vitamin K, vitamin B6, folate, iron, calcium, and manganese.
  • Chinese cabbage's daily need coverage for vitamin A is 85% higher.
  • Oranges have 2 times more fiber than Chinese cabbage. Oranges have 2.4g of fiber, while Chinese cabbage has 1g.
  • Chinese cabbage has a lower glycemic index than oranges.

We used Oranges, raw, all commercial varieties and Cabbage, chinese (pak-choi), raw types in this comparison.

Infographic

Orange 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.
Orange
Orange
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
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 CopperCopper +114.3%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +90%
Contains more CalciumCalcium +162.5%
Contains more PotassiumPotassium +39.2%
Contains more IronIron +700%
Contains more ZincZinc +171.4%
Contains more PhosphorusPhosphorus +164.3%
Contains more ManganeseManganese +536%
~equal in Selenium ~0.5µg

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.
Orange
Orange
5
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
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 +18.2%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +117.5%
Contains more Vitamin B5Vitamin B5 +184.1%
Contains more CholineCholine +31.3%
Contains more Vitamin AVitamin A +1927.3%
Contains more Vitamin B2Vitamin B2 +75%
Contains more Vitamin B3Vitamin B3 +77.3%
Contains more Vitamin B6Vitamin B6 +223.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +120%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Orange Chinese cabbage DV% diff.
Vitamin K 0µg 45.5µg 38%
Vitamin A 11µg 223µg 24%
Vitamin B6 0.06mg 0.194mg 10%
Folate 30µg 66µg 9%
Vitamin C 53.2mg 45mg 9%
Iron 0.1mg 0.8mg 9%
Calcium 40mg 105mg 7%
Fiber 2.4g 1g 6%
Manganese 0.025mg 0.159mg 6%
Vitamin B1 0.087mg 0.04mg 4%
Carbs 11.75g 2.18g 3%
Vitamin B5 0.25mg 0.088mg 3%
Copper 0.045mg 0.021mg 3%
Phosphorus 14mg 37mg 3%
Sodium 0mg 65mg 3%
Vitamin B2 0.04mg 0.07mg 2%
Calories 47kcal 13kcal 2%
Potassium 181mg 252mg 2%
Magnesium 10mg 19mg 2%
Vitamin E 0.18mg 0.09mg 1%
Zinc 0.07mg 0.19mg 1%
Protein 0.94g 1.5g 1%
Vitamin B3 0.282mg 0.5mg 1%
Fats 0.12g 0.2g 0%
Net carbs 9.35g 1.18g N/A
Sugar 9.35g 1.18g N/A
Selenium 0.5µg 0.5µg 0%
Saturated fat 0.015g 0.027g 0%
Choline 8.4mg 6.4mg 0%
Monounsaturated fat 0.023g 0.015g 0%
Polyunsaturated fat 0.025g 0.096g 0%
Tryptophan 0.009mg 0.015mg 0%
Threonine 0.015mg 0.049mg 0%
Isoleucine 0.025mg 0.085mg 0%
Leucine 0.023mg 0.088mg 0%
Lysine 0.047mg 0.089mg 0%
Methionine 0.02mg 0.009mg 0%
Phenylalanine 0.031mg 0.044mg 0%
Valine 0.04mg 0.066mg 0%
Histidine 0.018mg 0.026mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 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 CarbsCarbs +439%
Contains more ProteinProtein +59.6%
Contains more FatsFats +66.7%
Contains more OtherOther +81.8%
~equal in Water ~95.32g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
Orange
2
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 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 less Sat. FatSaturated fat -44.4%
Contains more Mono. FatMonounsaturated fat +53.3%
Contains more Poly. FatPolyunsaturated fat +284%

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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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.