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  6. Spinach raw vs. Chinese cabbage

Spinach raw vs. Chinese cabbage — In-Depth Nutrition Comparison

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Summary of differences between spinach raw and Chinese cabbage

  • Spinach raw has more vitamin K, vitamin A, manganese, folate, iron, magnesium, vitamin E, copper, and vitamin B2; however, Chinese cabbage is higher in vitamin C.
  • Spinach raw covers your daily need for vitamin K, 365% more than Chinese cabbage.
  • Spinach raw has 23 times more vitamin E than Chinese cabbage. While spinach raw has 2.03mg of vitamin E, Chinese cabbage has only 0.09mg.

These are the specific foods used in this comparison Spinach, raw and Cabbage, chinese (pak-choi), raw.

Infographic

Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
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 +315.8%
Contains more PotassiumPotassium +121.4%
Contains more IronIron +238.8%
Contains more CopperCopper +519%
Contains more ZincZinc +178.9%
Contains more PhosphorusPhosphorus +32.4%
Contains more ManganeseManganese +464.2%
Contains more SeleniumSelenium +100%
Contains less SodiumSodium -17.7%
~equal in Calcium ~105mg

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
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 AVitamin A +110.3%
Contains more Vitamin EVitamin E +2155.6%
Contains more Vitamin B1Vitamin B1 +95%
Contains more Vitamin B2Vitamin B2 +170%
Contains more Vitamin B3Vitamin B3 +44.8%
Contains more Vitamin KVitamin K +961.3%
Contains more FolateFolate +193.9%
Contains more CholineCholine +201.6%
Contains more Vitamin CVitamin C +60.1%
Contains more Vitamin B5Vitamin B5 +35.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.194mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Chinese cabbage DV% diff.
Vitamin K 482.9µg 45.5µg 365%
Manganese 0.897mg 0.159mg 32%
Folate 194µg 66µg 32%
Vitamin A 469µg 223µg 27%
Iron 2.71mg 0.8mg 24%
Vitamin C 28.1mg 45mg 19%
Magnesium 79mg 19mg 14%
Vitamin E 2.03mg 0.09mg 13%
Copper 0.13mg 0.021mg 12%
Potassium 558mg 252mg 9%
Vitamin B2 0.189mg 0.07mg 9%
Fiber 2.2g 1g 5%
Zinc 0.53mg 0.19mg 3%
Protein 2.86g 1.5g 3%
Vitamin B1 0.078mg 0.04mg 3%
Phosphorus 49mg 37mg 2%
Choline 19.3mg 6.4mg 2%
Vitamin B3 0.724mg 0.5mg 1%
Calories 23kcal 13kcal 1%
Selenium 1µg 0.5µg 1%
Sodium 79mg 65mg 1%
Calcium 99mg 105mg 1%
Fats 0.39g 0.2g 0%
Carbs 3.63g 2.18g 0%
Net carbs 1.43g 1.18g N/A
Sugar 0.42g 1.18g N/A
Vitamin B5 0.065mg 0.088mg 0%
Vitamin B6 0.195mg 0.194mg 0%
Saturated fat 0.063g 0.027g 0%
Monounsaturated fat 0.01g 0.015g 0%
Polyunsaturated fat 0.165g 0.096g 0%
Tryptophan 0.039mg 0.015mg 0%
Threonine 0.122mg 0.049mg 0%
Isoleucine 0.147mg 0.085mg 0%
Leucine 0.223mg 0.088mg 0%
Lysine 0.174mg 0.089mg 0%
Methionine 0.053mg 0.009mg 0%
Phenylalanine 0.129mg 0.044mg 0%
Valine 0.161mg 0.066mg 0%
Histidine 0.064mg 0.026mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 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 +90.7%
Contains more FatsFats +95%
Contains more CarbsCarbs +66.5%
Contains more OtherOther +115%
~equal in Water ~95.32g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 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 Poly. FatPolyunsaturated fat +71.9%
Contains less Sat. FatSaturated fat -57.1%
Contains more Mono. FatMonounsaturated fat +50%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.