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  6. Sweet potato vs. Chinese cabbage

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

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The main differences between Sweet potato and Chinese cabbage

  • Sweet potato is richer in Vitamin A RAE, Vitamin B5, Copper, Manganese, Fiber, and Vitamin B6, yet Chinese cabbage is richer in Vitamin K, Vitamin C, Folate, and Calcium.
  • Daily need coverage for Vitamin A RAE from Sweet potato is 82% higher.
  • Sweet potato contains 10 times more Vitamin B5 than Chinese cabbage. Sweet potato contains 0.884mg of Vitamin B5, while Chinese cabbage contains 0.088mg.

Food types used in this article are Sweet potato, cooked, baked in skin, flesh, without salt 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.
Sweet potato
Sweet potato
7
:
3
Chinese cabbage
Chinese cabbage
Contains more Magnesium +42.1%
Contains more Phosphorus +45.9%
Contains more Potassium +88.5%
Contains less Sodium -44.6%
Contains more Zinc +68.4%
Contains more Copper +666.7%
Contains more Manganese +212.6%
Contains more Calcium +176.3%
Contains more Iron +15.9%
Contains more Selenium +150%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
Chinese cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Contains more Magnesium +42.1%
Contains more Phosphorus +45.9%
Contains more Potassium +88.5%
Contains less Sodium -44.6%
Contains more Zinc +68.4%
Contains more Copper +666.7%
Contains more Manganese +212.6%
Contains more Calcium +176.3%
Contains more Iron +15.9%
Contains more Selenium +150%

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.
Sweet potato
Sweet potato
7
:
3
Chinese cabbage
Chinese cabbage
Contains more Vitamin A +330.1%
Contains more Vitamin E +688.9%
Contains more Vitamin B1 +167.5%
Contains more Vitamin B2 +51.4%
Contains more Vitamin B3 +197.4%
Contains more Vitamin B5 +904.5%
Contains more Vitamin B6 +47.4%
Contains more Vitamin C +129.6%
Contains more Folate +1000%
Contains more Vitamin K +1878.3%
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 1154% 15% 0% 66% 27% 25% 28% 54% 66% 5% 0% 6%
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 +330.1%
Contains more Vitamin E +688.9%
Contains more Vitamin B1 +167.5%
Contains more Vitamin B2 +51.4%
Contains more Vitamin B3 +197.4%
Contains more Vitamin B5 +904.5%
Contains more Vitamin B6 +47.4%
Contains more Vitamin C +129.6%
Contains more Folate +1000%
Contains more Vitamin K +1878.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet potato
Sweet potato
3
:
2
Chinese cabbage
Chinese cabbage
Contains more Protein +34%
Contains more Carbs +850%
Contains more Other +68.8%
Contains more Fats +33.3%
Contains more Water +25.8%
Sweet potato
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 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 Protein +34%
Contains more Carbs +850%
Contains more Other +68.8%
Contains more Fats +33.3%
Contains more Water +25.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sweet potato
Sweet potato
0
:
3
Chinese cabbage
Chinese cabbage
Contains less Saturated Fat -48.1%
Contains more Monounsaturated Fat +650%
Equal in Polyunsaturated fat - 0.096
Sweet potato
36% 63%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.092 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 -48.1%
Contains more Monounsaturated Fat +650%
Equal in Polyunsaturated fat - 0.096

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sweet potato Chinese cabbage Opinion
Net carbs 17.41g 1.18g Sweet potato
Protein 2.01g 1.5g Sweet potato
Fats 0.15g 0.2g Chinese cabbage
Carbs 20.71g 2.18g Sweet potato
Calories 90kcal 13kcal Sweet potato
Starch 7.05g Sweet potato
Fructose 0.5g Sweet potato
Sugar 6.48g 1.18g Chinese cabbage
Fiber 3.3g 1g Sweet potato
Calcium 38mg 105mg Chinese cabbage
Iron 0.69mg 0.8mg Chinese cabbage
Magnesium 27mg 19mg Sweet potato
Phosphorus 54mg 37mg Sweet potato
Potassium 475mg 252mg Sweet potato
Sodium 36mg 65mg Sweet potato
Zinc 0.32mg 0.19mg Sweet potato
Copper 0.161mg 0.021mg Sweet potato
Manganese 0.497mg 0.159mg Sweet potato
Selenium 0.2µg 0.5µg Chinese cabbage
Vitamin A 19218IU 4468IU Sweet potato
Vitamin A RAE 961µg 223µg Sweet potato
Vitamin E 0.71mg 0.09mg Sweet potato
Vitamin C 19.6mg 45mg Chinese cabbage
Vitamin B1 0.107mg 0.04mg Sweet potato
Vitamin B2 0.106mg 0.07mg Sweet potato
Vitamin B3 1.487mg 0.5mg Sweet potato
Vitamin B5 0.884mg 0.088mg Sweet potato
Vitamin B6 0.286mg 0.194mg Sweet potato
Folate 6µg 66µg Chinese cabbage
Vitamin K 2.3µg 45.5µg Chinese cabbage
Tryptophan 0.04mg 0.015mg Sweet potato
Threonine 0.107mg 0.049mg Sweet potato
Isoleucine 0.07mg 0.085mg Chinese cabbage
Leucine 0.118mg 0.088mg Sweet potato
Lysine 0.084mg 0.089mg Chinese cabbage
Methionine 0.037mg 0.009mg Sweet potato
Phenylalanine 0.114mg 0.044mg Sweet potato
Valine 0.11mg 0.066mg Sweet potato
Histidine 0.039mg 0.026mg Sweet potato
Saturated Fat 0.052g 0.027g Chinese cabbage
Monounsaturated Fat 0.002g 0.015g Chinese cabbage
Polyunsaturated fat 0.092g 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

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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
120%
Sweet potato
56%
Chinese cabbage
Minerals Daily Need Coverage Score
25%
Sweet potato
16%
Chinese cabbage

Comparison summary

Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 29mg)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.2)
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 5.3g)
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.025g)
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.

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/168483/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.