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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, vitamin A, iron, manganese, folate, copper, magnesium, vitamin E, and vitamin B2, yet Chinese cabbage is richer in vitamin C.
  • Daily need coverage for vitamin K for 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 62% 41% 41% 134% 58% 21% 24% 9.1% 122% 8.2%
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 +357.9%
Contains more CalciumCalcium +29.5%
Contains more PotassiumPotassium +84.9%
Contains more IronIron +346.3%
Contains more CopperCopper +728.6%
Contains more ZincZinc +300%
Contains more PhosphorusPhosphorus +51.4%
Contains more ManganeseManganese +488.1%
Contains more SeleniumSelenium +200%
~equal in Sodium ~65mg

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 33% 175% 42% 0% 24% 54% 9.2% 8.7% 56% 0% 1234% 110% 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 +135%
Contains more Vitamin EVitamin E +2211.1%
Contains more Vitamin B1Vitamin B1 +137.5%
Contains more Vitamin B2Vitamin B2 +237.1%
Contains more Vitamin B5Vitamin B5 +64.8%
Contains more Vitamin B6Vitamin B6 +24.7%
Contains more Vitamin KVitamin K +984.8%
Contains more FolateFolate +121.2%
Contains more CholineCholine +207.8%
Contains more Vitamin CVitamin C +359.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.5mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach Chinese cabbage DV% diff.
Vitamin K 493.6µg 45.5µg 373%
Vitamin C 9.8mg 45mg 39%
Iron 3.57mg 0.8mg 35%
Manganese 0.935mg 0.159mg 34%
Vitamin A 524µg 223µg 33%
Folate 146µg 66µg 20%
Copper 0.174mg 0.021mg 17%
Magnesium 87mg 19mg 16%
Vitamin E 2.08mg 0.09mg 13%
Vitamin B2 0.236mg 0.07mg 13%
Potassium 466mg 252mg 6%
Fiber 2.4g 1g 6%
Vitamin B1 0.095mg 0.04mg 5%
Zinc 0.76mg 0.19mg 5%
Vitamin B6 0.242mg 0.194mg 4%
Phosphorus 56mg 37mg 3%
Calcium 136mg 105mg 3%
Protein 2.97g 1.5g 3%
Choline 19.7mg 6.4mg 2%
Selenium 1.5µg 0.5µg 2%
Vitamin B5 0.145mg 0.088mg 1%
Calories 23kcal 13kcal 1%
Carbs 3.75g 2.18g 1%
Fats 0.26g 0.2g 0%
Net carbs 1.35g 1.18g N/A
Sugar 0.43g 1.18g N/A
Sodium 70mg 65mg 0%
Vitamin B3 0.49mg 0.5mg 0%
Saturated fat 0.043g 0.027g 0%
Monounsaturated fat 0.006g 0.015g 0%
Polyunsaturated fat 0.109g 0.096g 0%
Tryptophan 0.04mg 0.015mg 0%
Threonine 0.127mg 0.049mg 0%
Isoleucine 0.152mg 0.085mg 0%
Leucine 0.231mg 0.088mg 0%
Lysine 0.182mg 0.089mg 0%
Methionine 0.055mg 0.009mg 0%
Phenylalanine 0.134mg 0.044mg 0%
Valine 0.168mg 0.066mg 0%
Histidine 0.066mg 0.026mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 ProteinProtein +98%
Contains more FatsFats +30%
Contains more CarbsCarbs +72%
Contains more OtherOther +126.3%
~equal in Water ~95.32g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 4% 69%
Saturated fat: Sat. Fat 0.043 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.109 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 +13.5%
Contains less Sat. FatSaturated fat -37.2%
Contains more Mono. FatMonounsaturated fat +150%

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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. 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.