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Spinach vs. Chinese cabbage — In-Depth Nutrition Comparison

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The main differences between Spinach and Chinese cabbage

  • Spinach is richer in Vitamin K, Iron, Manganese, Vitamin A RAE, Folate, Copper, Magnesium, Vitamin E , and Vitamin B2, yet Chinese cabbage is richer in Vitamin C.
  • Daily need coverage for Vitamin K from Spinach is 373% higher.
  • Spinach contains 23 times more Vitamin E than Chinese cabbage. Spinach contains 2.08mg of Vitamin E , while Chinese cabbage contains 0.09mg.

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

Infographic

Spinach 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.
Contains more Calcium +29.5%
Contains more Iron +346.3%
Contains more Magnesium +357.9%
Contains more Phosphorus +51.4%
Contains more Potassium +84.9%
Contains more Zinc +300%
Contains more Copper +728.6%
Contains more Manganese +488.1%
Contains more Selenium +200%
Equal in Sodium - 65
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Contains more Calcium +29.5%
Contains more Iron +346.3%
Contains more Magnesium +357.9%
Contains more Phosphorus +51.4%
Contains more Potassium +84.9%
Contains more Zinc +300%
Contains more Copper +728.6%
Contains more Manganese +488.1%
Contains more Selenium +200%
Equal in Sodium - 65

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.
:
Contains more Vitamin A +134.6%
Contains more Vitamin E +2211.1%
Contains more Vitamin B1 +137.5%
Contains more Vitamin B2 +237.1%
Contains more Vitamin B5 +64.8%
Contains more Vitamin B6 +24.7%
Contains more Folate +121.2%
Contains more Vitamin K +984.8%
Contains more Vitamin C +359.2%
Equal in Vitamin B3 - 0.5
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
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 A +134.6%
Contains more Vitamin E +2211.1%
Contains more Vitamin B1 +137.5%
Contains more Vitamin B2 +237.1%
Contains more Vitamin B5 +64.8%
Contains more Vitamin B6 +24.7%
Contains more Folate +121.2%
Contains more Vitamin K +984.8%
Contains more Vitamin C +359.2%
Equal in Vitamin B3 - 0.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +98%
Contains more Fats +30%
Contains more Carbs +72%
Contains more Other +126.3%
Equal in Water - 95.32
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 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 Protein +98%
Contains more Fats +30%
Contains more Carbs +72%
Contains more Other +126.3%
Equal in Water - 95.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +13.5%
Contains less Saturated Fat -37.2%
Contains more Monounsaturated Fat +150%
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
Contains more Polyunsaturated fat +13.5%
Contains less Saturated Fat -37.2%
Contains more Monounsaturated Fat +150%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach Chinese cabbage Opinion
Net carbs 1.35g 1.18g Spinach
Protein 2.97g 1.5g Spinach
Fats 0.26g 0.2g Spinach
Carbs 3.75g 2.18g Spinach
Calories 23kcal 13kcal Spinach
Sugar 0.43g 1.18g Spinach
Fiber 2.4g 1g Spinach
Calcium 136mg 105mg Spinach
Iron 3.57mg 0.8mg Spinach
Magnesium 87mg 19mg Spinach
Phosphorus 56mg 37mg Spinach
Potassium 466mg 252mg Spinach
Sodium 70mg 65mg Chinese cabbage
Zinc 0.76mg 0.19mg Spinach
Copper 0.174mg 0.021mg Spinach
Manganese 0.935mg 0.159mg Spinach
Selenium 1.5µg 0.5µg Spinach
Vitamin A 10481IU 4468IU Spinach
Vitamin A RAE 524µg 223µg Spinach
Vitamin E 2.08mg 0.09mg Spinach
Vitamin C 9.8mg 45mg Chinese cabbage
Vitamin B1 0.095mg 0.04mg Spinach
Vitamin B2 0.236mg 0.07mg Spinach
Vitamin B3 0.49mg 0.5mg Chinese cabbage
Vitamin B5 0.145mg 0.088mg Spinach
Vitamin B6 0.242mg 0.194mg Spinach
Folate 146µg 66µg Spinach
Vitamin K 493.6µg 45.5µg Spinach
Tryptophan 0.04mg 0.015mg Spinach
Threonine 0.127mg 0.049mg Spinach
Isoleucine 0.152mg 0.085mg Spinach
Leucine 0.231mg 0.088mg Spinach
Lysine 0.182mg 0.089mg Spinach
Methionine 0.055mg 0.009mg Spinach
Phenylalanine 0.134mg 0.044mg Spinach
Valine 0.168mg 0.066mg Spinach
Histidine 0.066mg 0.026mg Spinach
Saturated Fat 0.043g 0.027g Chinese cabbage
Monounsaturated Fat 0.006g 0.015g Chinese cabbage
Polyunsaturated fat 0.109g 0.096g Spinach

Which food is preferable for your diet?

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

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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
183%
Spinach
56%
Chinese cabbage
Minerals Daily Need Coverage Score
52%
Spinach
16%
Chinese cabbage

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 0.75g)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $0.2)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food contains less Sodium?
Chinese cabbage
Chinese cabbage contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.016g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.