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  6. Sweet potato vs. Chinese cabbage

Sweet potato vs. Chinese cabbage — In-Depth Nutrition Comparison

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Summary of differences between sweet potato and Chinese cabbage

  • Sweet potato has more vitamin A, copper, vitamin B5, and fiber; however, Chinese cabbage is higher in vitamin C, vitamin K, folate, and calcium.
  • Sweet potato covers your daily need for vitamin A, 194% more than Chinese cabbage.
  • Sweet potato has 9 times more vitamin B5 than Chinese cabbage. While sweet potato has 0.8mg of vitamin B5, Chinese cabbage has only 0.088mg.
  • The glycemic index of sweet potato is higher.

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

Infographic

Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
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 +31.6%
Contains more PotassiumPotassium +33.7%
Contains more CopperCopper +619%
Contains more ZincZinc +57.9%
Contains more PhosphorusPhosphorus +27%
Contains less SodiumSodium -15.4%
Contains more ManganeseManganese +62.3%
Contains more SeleniumSelenium +20%
Contains more CalciumCalcium +250%
Contains more IronIron +31.1%

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
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 AVitamin A +217.9%
Contains more Vitamin EVitamin E +188.9%
Contains more Vitamin B1Vitamin B1 +95%
Contains more Vitamin B3Vitamin B3 +11.4%
Contains more Vitamin B5Vitamin B5 +809.1%
Contains more CholineCholine +92.2%
Contains more Vitamin CVitamin C +1775%
Contains more Vitamin B2Vitamin B2 +14.8%
Contains more Vitamin KVitamin K +2427.8%
Contains more FolateFolate +500%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.194mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Chinese cabbage DV% diff.
Vitamin A 709µg 223µg 54%
Vitamin C 2.4mg 45mg 47%
Vitamin K 1.8µg 45.5µg 36%
Copper 0.151mg 0.021mg 14%
Folate 11µg 66µg 14%
Vitamin B5 0.8mg 0.088mg 14%
Calcium 30mg 105mg 8%
Fiber 3g 1g 8%
Carbs 20.12g 2.18g 6%
Starch 12.65g 5%
Calories 86kcal 13kcal 4%
Manganese 0.258mg 0.159mg 4%
Vitamin B1 0.078mg 0.04mg 3%
Potassium 337mg 252mg 3%
Iron 0.61mg 0.8mg 2%
Zinc 0.3mg 0.19mg 1%
Vitamin B2 0.061mg 0.07mg 1%
Polyunsaturated fat 0.014g 0.096g 1%
Choline 12.3mg 6.4mg 1%
Vitamin B6 0.209mg 0.194mg 1%
Magnesium 25mg 19mg 1%
Fructose 0.7g 1%
Phosphorus 47mg 37mg 1%
Vitamin E 0.26mg 0.09mg 1%
Protein 1.57g 1.5g 0%
Fats 0.05g 0.2g 0%
Net carbs 17.12g 1.18g N/A
Sugar 4.18g 1.18g N/A
Sodium 55mg 65mg 0%
Selenium 0.6µg 0.5µg 0%
Vitamin B3 0.557mg 0.5mg 0%
Saturated fat 0.018g 0.027g 0%
Monounsaturated fat 0.001g 0.015g 0%
Tryptophan 0.031mg 0.015mg 0%
Threonine 0.083mg 0.049mg 0%
Isoleucine 0.055mg 0.085mg 0%
Leucine 0.092mg 0.088mg 0%
Lysine 0.066mg 0.089mg 0%
Methionine 0.029mg 0.009mg 0%
Phenylalanine 0.089mg 0.044mg 0%
Valine 0.086mg 0.066mg 0%
Histidine 0.031mg 0.026mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 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 +822.9%
Contains more OtherOther +22.5%
Contains more FatsFats +300%
Contains more WaterWater +23.3%
~equal in Protein ~1.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 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 less Sat. FatSaturated fat -33.3%
Contains more Mono. FatMonounsaturated fat +1400%
Contains more Poly. FatPolyunsaturated fat +585.7%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.