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Potato vs. Chinese cabbage — In-Depth Nutrition Comparison

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Significant differences between potatoes and Chinese cabbage

  • Potatoes have more copper, vitamin B6, potassium, vitamin B5, and vitamin B3; however, Chinese cabbage is richer in vitamin A, vitamin C, vitamin K, folate, and calcium.
  • Chinese cabbage covers your daily vitamin A needs 89% more than potatoes.
  • Chinese cabbage has 6 times less copper than potatoes. Potatoes have 0.118mg of copper, while Chinese cabbage has 0.021mg.
  • Potatoes have a higher glycemic index. The glycemic index of potatoes is 86, while the glycemic index of Chinese cabbage is 32.

Specific food types used in this comparison are Potatoes, baked, flesh, and skin, without salt and Cabbage, chinese (pak-choi), raw.

Infographic

Potato vs Chinese cabbage 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.
Potato
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 4.5% 47% 41% 39% 9.8% 30% 1.3% 29% 2.2%
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 MagnesiumMagnesium +47.4%
Contains more PotassiumPotassium +112.3%
Contains more IronIron +35%
Contains more CopperCopper +461.9%
Contains more ZincZinc +89.5%
Contains more PhosphorusPhosphorus +89.2%
Contains less SodiumSodium -84.6%
Contains more ManganeseManganese +37.7%
Contains more CalciumCalcium +600%
Contains more SeleniumSelenium +25%

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
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 32% 0.33% 0.8% 0% 16% 11% 26% 23% 72% 0% 5% 21% 8.1%
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 B1Vitamin B1 +60%
Contains more Vitamin B3Vitamin B3 +182%
Contains more Vitamin B5Vitamin B5 +327.3%
Contains more Vitamin B6Vitamin B6 +60.3%
Contains more CholineCholine +131.3%
Contains more Vitamin CVitamin C +368.8%
Contains more Vitamin AVitamin A +22200%
Contains more Vitamin EVitamin E +125%
Contains more Vitamin B2Vitamin B2 +45.8%
Contains more Vitamin KVitamin K +2175%
Contains more FolateFolate +135.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Potato Chinese cabbage DV% diff.
Vitamin C 9.6mg 45mg 39%
Vitamin K 2µg 45.5µg 36%
Vitamin A 1µg 223µg 25%
Copper 0.118mg 0.021mg 11%
Folate 28µg 66µg 10%
Vitamin B6 0.311mg 0.194mg 9%
Calcium 15mg 105mg 9%
Potassium 535mg 252mg 8%
Starch 17.27g 7%
Carbs 21.15g 2.18g 6%
Vitamin B3 1.41mg 0.5mg 6%
Vitamin B5 0.376mg 0.088mg 6%
Phosphorus 70mg 37mg 5%
Fiber 2.2g 1g 5%
Calories 93kcal 13kcal 4%
Iron 1.08mg 0.8mg 4%
Manganese 0.219mg 0.159mg 3%
Protein 2.5g 1.5g 2%
Choline 14.8mg 6.4mg 2%
Vitamin B2 0.048mg 0.07mg 2%
Vitamin B1 0.064mg 0.04mg 2%
Sodium 10mg 65mg 2%
Zinc 0.36mg 0.19mg 2%
Magnesium 28mg 19mg 2%
Fats 0.13g 0.2g 0%
Net carbs 18.95g 1.18g N/A
Sugar 1.18g 1.18g N/A
Vitamin E 0.04mg 0.09mg 0%
Selenium 0.4µg 0.5µg 0%
Saturated fat 0.034g 0.027g 0%
Monounsaturated fat 0.003g 0.015g 0%
Polyunsaturated fat 0.057g 0.096g 0%
Tryptophan 0.025mg 0.015mg 0%
Threonine 0.081mg 0.049mg 0%
Isoleucine 0.08mg 0.085mg 0%
Leucine 0.119mg 0.088mg 0%
Lysine 0.13mg 0.089mg 0%
Methionine 0.038mg 0.009mg 0%
Phenylalanine 0.099mg 0.044mg 0%
Valine 0.125mg 0.066mg 0%
Histidine 0.042mg 0.026mg 0%
Fructose 0.34g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
3
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 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 ProteinProtein +66.7%
Contains more CarbsCarbs +870.2%
Contains more OtherOther +66.3%
Contains more FatsFats +53.8%
Contains more WaterWater +27.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
0
36% 3% 61%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.057 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 -20.6%
Contains more Mono. FatMonounsaturated fat +400%
Contains more Poly. FatPolyunsaturated fat +68.4%

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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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.