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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 RAE, Copper, Vitamin B5, and Fiber, however Chinese cabbage is higher in Vitamin C, Vitamin K, Folate, and Calcium.
  • Sweet potato covers your daily need of Vitamin A RAE 54% 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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Sweet potato
Sweet potato
6
:
2
Chinese cabbage
Chinese cabbage
Contains more Magnesium +31.6%
Contains more Phosphorus +27%
Contains more Potassium +33.7%
Contains less Sodium -15.4%
Contains more Zinc +57.9%
Contains more Copper +619%
Contains more Calcium +250%
Contains more Iron +31.1%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 23% 18% 21% 30% 8% 9% 51%
Chinese cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 32% 30% 14% 16% 23% 9% 6% 7%
Contains more Magnesium +31.6%
Contains more Phosphorus +27%
Contains more Potassium +33.7%
Contains less Sodium -15.4%
Contains more Zinc +57.9%
Contains more Copper +619%
Contains more Calcium +250%
Contains more Iron +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" chart below show how much of the daily needs can be covered by 300 grams of the food
Sweet potato
Sweet potato
6
:
4
Chinese cabbage
Chinese cabbage
Contains more Vitamin A +217.5%
Contains more Vitamin E +188.9%
Contains more Vitamin B1 +95%
Contains more Vitamin B3 +11.4%
Contains more Vitamin B5 +809.1%
Contains more Vitamin C +1775%
Contains more Vitamin B2 +14.8%
Contains more Folate +500%
Contains more Vitamin K +2427.8%
Equal in Vitamin B6 - 0.194
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
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 A +217.5%
Contains more Vitamin E +188.9%
Contains more Vitamin B1 +95%
Contains more Vitamin B3 +11.4%
Contains more Vitamin B5 +809.1%
Contains more Vitamin C +1775%
Contains more Vitamin B2 +14.8%
Contains more Folate +500%
Contains more Vitamin K +2427.8%
Equal in Vitamin B6 - 0.194

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet potato
Sweet potato
3
:
2
Chinese cabbage
Chinese cabbage
Contains more Carbs +822.9%
Contains more Other +22.5%
Contains more Fats +300%
Contains more Water +23.3%
Equal in Protein - 1.5
Sweet potato
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 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 Carbs +822.9%
Contains more Other +22.5%
Contains more Fats +300%
Contains more Water +23.3%
Equal in Protein - 1.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sweet potato
Sweet potato
1
:
2
Chinese cabbage
Chinese cabbage
Contains less Saturated Fat -33.3%
Contains more Monounsaturated Fat +1400%
Contains more Polyunsaturated fat +585.7%
Sweet potato
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 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 -33.3%
Contains more Monounsaturated Fat +1400%
Contains more Polyunsaturated fat +585.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sweet potato Chinese cabbage
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Chinese cabbage Opinion
Net carbs 17.12g 1.18g Sweet potato
Protein 1.57g 1.5g Sweet potato
Fats 0.05g 0.2g Chinese cabbage
Carbs 20.12g 2.18g Sweet potato
Calories 86kcal 13kcal Sweet potato
Starch 12.65g Sweet potato
Fructose 0.7g Sweet potato
Sugar 4.18g 1.18g Chinese cabbage
Fiber 3g 1g Sweet potato
Calcium 30mg 105mg Chinese cabbage
Iron 0.61mg 0.8mg Chinese cabbage
Magnesium 25mg 19mg Sweet potato
Phosphorus 47mg 37mg Sweet potato
Potassium 337mg 252mg Sweet potato
Sodium 55mg 65mg Sweet potato
Zinc 0.3mg 0.19mg Sweet potato
Copper 0.151mg 0.021mg Sweet potato
Vitamin A 14187IU 4468IU Sweet potato
Vitamin A RAE 709µg 223µg Sweet potato
Vitamin E 0.26mg 0.09mg Sweet potato
Vitamin C 2.4mg 45mg Chinese cabbage
Vitamin B1 0.078mg 0.04mg Sweet potato
Vitamin B2 0.061mg 0.07mg Chinese cabbage
Vitamin B3 0.557mg 0.5mg Sweet potato
Vitamin B5 0.8mg 0.088mg Sweet potato
Vitamin B6 0.209mg 0.194mg Sweet potato
Folate 11µg 66µg Chinese cabbage
Vitamin K 1.8µg 45.5µg Chinese cabbage
Tryptophan 0.031mg 0.015mg Sweet potato
Threonine 0.083mg 0.049mg Sweet potato
Isoleucine 0.055mg 0.085mg Chinese cabbage
Leucine 0.092mg 0.088mg Sweet potato
Lysine 0.066mg 0.089mg Chinese cabbage
Methionine 0.029mg 0.009mg Sweet potato
Phenylalanine 0.089mg 0.044mg Sweet potato
Valine 0.086mg 0.066mg Sweet potato
Histidine 0.031mg 0.026mg Sweet potato
Saturated Fat 0.018g 0.027g Sweet potato
Monounsaturated Fat 0.001g 0.015g Chinese cabbage
Polyunsaturated fat 0.014g 0.096g Chinese cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Chinese cabbage
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
85%
Sweet potato
56%
Chinese cabbage
Minerals Daily Need Coverage Score
21%
Sweet potato
17%
Chinese cabbage

Comparison summary

Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.009g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.2)
Which food is lower in Sugar?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 3g)
Which food is lower in glycemic index?
Chinese cabbage
Chinese cabbage is lower in glycemic index (difference - 38)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.