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  6. Salsify vs. Chinese cabbage

Salsify vs. Chinese cabbage — In-Depth Nutrition Comparison

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The main differences between Salsify and Chinese cabbage

  • Salsify is richer in Fiber, Vitamin B2, and Copper, yet Chinese cabbage is richer in Vitamin C, Vitamin K, Vitamin A RAE, Folate, and Calcium.
  • Daily need coverage for Vitamin C from Chinese cabbage is 45% higher.
  • Salsify contains 4 times more Choline than Chinese cabbage. Salsify contains 25.9mg of Choline, while Chinese cabbage contains 6.4mg.
  • Chinese cabbage contains less Sugar.

Food types used in this article are Salsify, cooked, boiled, drained, without salt and Cabbage, chinese (pak-choi), raw.

Infographic

Salsify 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.
Salsify
Salsify
7
:
3
Chinese cabbage
Chinese cabbage
Contains more Phosphorus +51.4%
Contains more Potassium +12.3%
Contains less Sodium -75.4%
Contains more Zinc +57.9%
Contains more Copper +233.3%
Contains more Manganese +32.1%
Contains more Selenium +20%
Contains more Calcium +123.4%
Contains more Iron +45.5%
Equal in Magnesium - 19
Salsify
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 21% 13% 24% 25% 3% 9% 24% 28% 4%
Chinese cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Contains more Phosphorus +51.4%
Contains more Potassium +12.3%
Contains less Sodium -75.4%
Contains more Zinc +57.9%
Contains more Copper +233.3%
Contains more Manganese +32.1%
Contains more Selenium +20%
Contains more Calcium +123.4%
Contains more Iron +45.5%
Equal in Magnesium - 19

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.
Salsify
Salsify
5
:
5
Chinese cabbage
Chinese cabbage
Contains more Vitamin E +111.1%
Contains more Vitamin B1 +40%
Contains more Vitamin B2 +147.1%
Contains more Vitamin B5 +213.6%
Contains more Vitamin B6 +12.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +878.3%
Contains more Vitamin B3 +27.6%
Contains more Folate +340%
Contains more Vitamin K +15066.7%
Salsify
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 16% 14% 40% 8% 17% 51% 12% 0% 1%
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 E +111.1%
Contains more Vitamin B1 +40%
Contains more Vitamin B2 +147.1%
Contains more Vitamin B5 +213.6%
Contains more Vitamin B6 +12.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +878.3%
Contains more Vitamin B3 +27.6%
Contains more Folate +340%
Contains more Vitamin K +15066.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salsify
Salsify
2
:
3
Chinese cabbage
Chinese cabbage
Contains more Protein +82%
Contains more Carbs +604.6%
Contains more Fats +17.6%
Contains more Water +17.7%
Equal in Other - 0.8
Salsify
3% 15% 81%
Protein: 2.73 g
Fats: 0.17 g
Carbs: 15.36 g
Water: 81 g
Other: 0.74 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 +82%
Contains more Carbs +604.6%
Contains more Fats +17.6%
Contains more Water +17.7%
Equal in Other - 0.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salsify
Salsify
0
:
3
Chinese cabbage
Chinese cabbage
Contains less Saturated Fat -34.1%
Contains more Monounsaturated Fat +400%
Contains more Polyunsaturated fat +29.7%
Salsify
35% 3% 63%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.074 g
Chinese cabbage
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
Contains less Saturated Fat -34.1%
Contains more Monounsaturated Fat +400%
Contains more Polyunsaturated fat +29.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salsify Chinese cabbage Opinion
Net carbs 12.26g 1.18g Salsify
Protein 2.73g 1.5g Salsify
Fats 0.17g 0.2g Chinese cabbage
Carbs 15.36g 2.18g Salsify
Calories 68kcal 13kcal Salsify
Sugar 2.9g 1.18g Chinese cabbage
Fiber 3.1g 1g Salsify
Calcium 47mg 105mg Chinese cabbage
Iron 0.55mg 0.8mg Chinese cabbage
Magnesium 18mg 19mg Chinese cabbage
Phosphorus 56mg 37mg Salsify
Potassium 283mg 252mg Salsify
Sodium 16mg 65mg Salsify
Zinc 0.3mg 0.19mg Salsify
Copper 0.07mg 0.021mg Salsify
Manganese 0.21mg 0.159mg Salsify
Selenium 0.6µg 0.5µg Salsify
Vitamin A 0IU 4468IU Chinese cabbage
Vitamin A RAE 0µg 223µg Chinese cabbage
Vitamin E 0.19mg 0.09mg Salsify
Vitamin C 4.6mg 45mg Chinese cabbage
Vitamin B1 0.056mg 0.04mg Salsify
Vitamin B2 0.173mg 0.07mg Salsify
Vitamin B3 0.392mg 0.5mg Chinese cabbage
Vitamin B5 0.276mg 0.088mg Salsify
Vitamin B6 0.218mg 0.194mg Salsify
Folate 15µg 66µg Chinese cabbage
Vitamin K 0.3µg 45.5µg Chinese cabbage
Tryptophan 0.015mg Chinese cabbage
Threonine 0.049mg Chinese cabbage
Isoleucine 0.085mg Chinese cabbage
Leucine 0.088mg Chinese cabbage
Lysine 0.089mg Chinese cabbage
Methionine 0.009mg Chinese cabbage
Phenylalanine 0.044mg Chinese cabbage
Valine 0.066mg Chinese cabbage
Histidine 0.026mg Chinese cabbage
Saturated Fat 0.041g 0.027g Chinese cabbage
Monounsaturated Fat 0.003g 0.015g Chinese cabbage
Polyunsaturated fat 0.074g 0.096g Chinese cabbage

Which food is preferable for your diet?

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

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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
13%
Salsify
56%
Chinese cabbage
Minerals Daily Need Coverage Score
16%
Salsify
16%
Chinese cabbage

Comparison summary

Which food contains less Sodium?
Salsify
Salsify contains less Sodium (difference - 49mg)
Which food is lower in glycemic index?
Salsify
Salsify is lower in glycemic index (difference - 32)
Which food is cheaper?
Salsify
Salsify is cheaper (difference - $0.4)
Which food is lower in Sugar?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 1.72g)
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.014g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Salsify - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169278/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.