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  6. Potato vs. Chinese cabbage

Potato vs. Chinese cabbage — In-Depth Nutrition Comparison

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How are Potato and Chinese cabbage different?

  • Potato is richer in Copper, Vitamin B6, and Potassium, while Chinese cabbage is higher in Vitamin K, Vitamin C, Vitamin A RAE, Folate, and Calcium.
  • Chinese cabbage covers your daily need of Vitamin K 36% more than Potato.
  • Potato contains 5 times more Copper than Chinese cabbage. Potato contains 0.11mg of Copper, while Chinese cabbage contains 0.021mg.

Potatoes, flesh and skin, raw and Cabbage, chinese (pak-choi), raw types were used in this article.

Infographic

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.
Potato
Potato
8
:
2
Chinese cabbage
Chinese cabbage
Contains more Magnesium +21.1%
Contains more Phosphorus +54.1%
Contains more Potassium +68.7%
Contains less Sodium -90.8%
Contains more Zinc +57.9%
Contains more Copper +423.8%
Contains more Manganese +25.8%
Contains more Calcium +775%
Contains more Selenium +25%
Equal in Iron - 0.8
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 31% 17% 25% 38% 1% 9% 37% 27% 3%
Chinese cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Contains more Magnesium +21.1%
Contains more Phosphorus +54.1%
Contains more Potassium +68.7%
Contains less Sodium -90.8%
Contains more Zinc +57.9%
Contains more Copper +423.8%
Contains more Manganese +25.8%
Contains more Calcium +775%
Contains more Selenium +25%
Equal in Iron - 0.8

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.
Potato
Potato
4
:
6
Chinese cabbage
Chinese cabbage
Contains more Vitamin B1 +102.5%
Contains more Vitamin B3 +112.2%
Contains more Vitamin B5 +235.2%
Contains more Vitamin B6 +53.6%
Contains more Vitamin A +223300%
Contains more Vitamin E +800%
Contains more Vitamin C +128.4%
Contains more Vitamin B2 +118.8%
Contains more Folate +340%
Contains more Vitamin K +2175%
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5%
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 B1 +102.5%
Contains more Vitamin B3 +112.2%
Contains more Vitamin B5 +235.2%
Contains more Vitamin B6 +53.6%
Contains more Vitamin A +223300%
Contains more Vitamin E +800%
Contains more Vitamin C +128.4%
Contains more Vitamin B2 +118.8%
Contains more Folate +340%
Contains more Vitamin K +2175%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
Potato
3
:
2
Chinese cabbage
Chinese cabbage
Contains more Protein +36.7%
Contains more Carbs +702.3%
Contains more Other +40%
Contains more Fats +122.2%
Contains more Water +20.3%
Potato
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 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 Protein +36.7%
Contains more Carbs +702.3%
Contains more Other +40%
Contains more Fats +122.2%
Contains more Water +20.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
Potato
1
:
2
Chinese cabbage
Chinese cabbage
Contains more Monounsaturated Fat +650%
Contains more Polyunsaturated fat +128.6%
Equal in Saturated Fat - 0.027
Potato
36% 3% 61%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.042 g
Chinese cabbage
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
Contains more Monounsaturated Fat +650%
Contains more Polyunsaturated fat +128.6%
Equal in Saturated Fat - 0.027

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato Chinese cabbage Opinion
Net carbs 15.39g 1.18g Potato
Protein 2.05g 1.5g Potato
Fats 0.09g 0.2g Chinese cabbage
Carbs 17.49g 2.18g Potato
Calories 77kcal 13kcal Potato
Starch 15.29g Potato
Fructose 0.26g Potato
Sugar 0.82g 1.18g Potato
Fiber 2.1g 1g Potato
Calcium 12mg 105mg Chinese cabbage
Iron 0.81mg 0.8mg Potato
Magnesium 23mg 19mg Potato
Phosphorus 57mg 37mg Potato
Potassium 425mg 252mg Potato
Sodium 6mg 65mg Potato
Zinc 0.3mg 0.19mg Potato
Copper 0.11mg 0.021mg Potato
Manganese 0.2mg 0.159mg Potato
Selenium 0.4µg 0.5µg Chinese cabbage
Vitamin A 2IU 4468IU Chinese cabbage
Vitamin A RAE 0µg 223µg Chinese cabbage
Vitamin E 0.01mg 0.09mg Chinese cabbage
Vitamin C 19.7mg 45mg Chinese cabbage
Vitamin B1 0.081mg 0.04mg Potato
Vitamin B2 0.032mg 0.07mg Chinese cabbage
Vitamin B3 1.061mg 0.5mg Potato
Vitamin B5 0.295mg 0.088mg Potato
Vitamin B6 0.298mg 0.194mg Potato
Folate 15µg 66µg Chinese cabbage
Vitamin K 2µg 45.5µg Chinese cabbage
Tryptophan 0.021mg 0.015mg Potato
Threonine 0.067mg 0.049mg Potato
Isoleucine 0.066mg 0.085mg Chinese cabbage
Leucine 0.098mg 0.088mg Potato
Lysine 0.107mg 0.089mg Potato
Methionine 0.032mg 0.009mg Potato
Phenylalanine 0.081mg 0.044mg Potato
Valine 0.103mg 0.066mg Potato
Histidine 0.035mg 0.026mg Potato
Saturated Fat 0.025g 0.027g Potato
Monounsaturated Fat 0.002g 0.015g Chinese cabbage
Polyunsaturated fat 0.042g 0.096g Chinese cabbage

Which food is preferable for your diet?

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

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
18%
Potato
56%
Chinese cabbage
Minerals Daily Need Coverage Score
19%
Potato
16%
Chinese cabbage

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 0.36g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 59mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.002g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $0.2)
Which food is richer in minerals?
Potato
Potato is relatively richer in minerals
Which food is lower in glycemic index?
Chinese cabbage
Chinese cabbage is lower in glycemic index (difference - 54)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.