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  6. Rutabagas vs. Chinese cabbage

Rutabagas vs. Chinese cabbage — In-Depth Nutrition Comparison

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Differences between rutabagas and Chinese cabbage

  • Rutabagas have more fiber, while Chinese cabbage has more vitamin A, vitamin K, vitamin C, folate, vitamin B6, and calcium.
  • Chinese cabbage's daily need coverage for vitamin A is 89% higher.
  • Chinese cabbage contains 4 times less sugar than rutabagas. Rutabagas contain 4.46g of sugar, while Chinese cabbage contains 1.18g.
  • Chinese cabbage has a lower glycemic index. The glycemic index of Chinese cabbage is 32, while the glycemic index of rutabagas is 72.

The food types used in this comparison are Rutabagas, raw and Cabbage, chinese (pak-choi), raw.

Infographic

Rutabagas 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 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
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 +21%
Contains more CopperCopper +52.4%
Contains more ZincZinc +26.3%
Contains more PhosphorusPhosphorus +43.2%
Contains less SodiumSodium -81.5%
Contains more SeleniumSelenium +40%
Contains more CalciumCalcium +144.2%
Contains more IronIron +81.8%
Contains more ManganeseManganese +21.4%
~equal in Magnesium ~19mg

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 83% 0% 6% 0% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16% 7.7%
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 +233.3%
Contains more Vitamin B1Vitamin B1 +125%
Contains more Vitamin B3Vitamin B3 +40%
Contains more Vitamin B5Vitamin B5 +81.8%
Contains more CholineCholine +120.3%
Contains more Vitamin CVitamin C +80%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +75%
Contains more Vitamin B6Vitamin B6 +94%
Contains more Vitamin KVitamin K +15066.7%
Contains more FolateFolate +214.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rutabagas Chinese cabbage DV% diff.
Vitamin K 0.3µg 45.5µg 38%
Vitamin A 0µg 223µg 25%
Vitamin C 25mg 45mg 22%
Folate 21µg 66µg 11%
Vitamin B6 0.1mg 0.194mg 7%
Calcium 43mg 105mg 6%
Iron 0.44mg 0.8mg 5%
Fiber 2.3g 1g 5%
Vitamin B1 0.09mg 0.04mg 4%
Phosphorus 53mg 37mg 2%
Vitamin B2 0.04mg 0.07mg 2%
Sodium 12mg 65mg 2%
Fructose 1.61g 2%
Potassium 305mg 252mg 2%
Carbs 8.62g 2.18g 2%
Calories 37kcal 13kcal 1%
Vitamin B3 0.7mg 0.5mg 1%
Copper 0.032mg 0.021mg 1%
Choline 14.1mg 6.4mg 1%
Vitamin E 0.3mg 0.09mg 1%
Manganese 0.131mg 0.159mg 1%
Protein 1.08g 1.5g 1%
Vitamin B5 0.16mg 0.088mg 1%
Fats 0.16g 0.2g 0%
Net carbs 6.32g 1.18g N/A
Magnesium 20mg 19mg 0%
Sugar 4.46g 1.18g N/A
Zinc 0.24mg 0.19mg 0%
Starch 0.4g 0%
Selenium 0.7µg 0.5µg 0%
Saturated fat 0.027g 0.027g 0%
Monounsaturated fat 0.025g 0.015g 0%
Polyunsaturated fat 0.088g 0.096g 0%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 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 +295.4%
Contains more ProteinProtein +38.9%
Contains more FatsFats +25%
Contains more OtherOther +12.7%
~equal in Water ~95.32g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 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 +66.7%
~equal in Saturated fat ~0.027g
~equal in Polyunsaturated fat ~0.096g

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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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.