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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, 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 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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +33.7%
Contains more Magnesium +31.6%
Contains more Copper +619%
Contains more Zinc +57.9%
Contains more Phosphorus +27%
Contains less Sodium -15.4%
Contains more Iron +31.1%
Contains more Calcium +250%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 9% 30% 18% 51% 9% 21% 8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 32% 23% 14% 7% 6% 16% 9%
Contains more Potassium +33.7%
Contains more Magnesium +31.6%
Contains more Copper +619%
Contains more Zinc +57.9%
Contains more Phosphorus +27%
Contains less Sodium -15.4%
Contains more Iron +31.1%
Contains more Calcium +250%

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
:
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 Vitamin K +2427.8%
Contains more Folate +500%
Equal in Vitamin B6 - 0.194
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 8% 852% 6% 0% 20% 15% 11% 48% 49% 0% 5% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 150% 269% 2% 0% 10% 17% 10% 6% 45% 0% 114% 50%
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 Vitamin K +2427.8%
Contains more Folate +500%
Equal in Vitamin B6 - 0.194

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
85
Sweet potato
56
Chinese cabbage
Mineral Summary Score
21
Sweet potato
17
Chinese cabbage

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Sweet potato
9%
Chinese cabbage
Carbohydrates
20%
Sweet potato
2%
Chinese cabbage
Fats
0%
Sweet potato
1%
Chinese cabbage

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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

Nutrient Sweet potato Chinese cabbage Opinion
Calories 86 13 Sweet potato
Protein 1.57 1.5 Sweet potato
Fats 0.05 0.2 Chinese cabbage
Vitamin C 2.4 45 Chinese cabbage
Net carbs 17.1200008392334 1.1799999475479126 Sweet potato
Carbs 20.12 2.18 Sweet potato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.61 0.8 Chinese cabbage
Calcium 30 105 Chinese cabbage
Potassium 337 252 Sweet potato
Magnesium 25 19 Sweet potato
Sugar 4.18 1.18 Chinese cabbage
Fiber 3 1 Sweet potato
Copper 0.151 0.021 Sweet potato
Zinc 0.3 0.19 Sweet potato
Starch 12.65 Sweet potato
Phosphorus 47 37 Sweet potato
Sodium 55 65 Sweet potato
Vitamin A 14187 4468 Sweet potato
Vitamin E 0.26 0.09 Sweet potato
Vitamin D 0 0
Vitamin B1 0.078 0.04 Sweet potato
Vitamin B2 0.061 0.07 Chinese cabbage
Vitamin B3 0.557 0.5 Sweet potato
Vitamin B5 0.8 0.088 Sweet potato
Vitamin B6 0.209 0.194 Sweet potato
Vitamin B12 0 0
Vitamin K 1.8 45.5 Chinese cabbage
Folate 11 66 Chinese cabbage
Trans Fat 0 0
Saturated Fat 0.018 0.027 Sweet potato
Monounsaturated Fat 0.001 0.015 Chinese cabbage
Polyunsaturated fat 0.014 0.096 Chinese cabbage
Tryptophan 0.031 0.015 Sweet potato
Threonine 0.083 0.049 Sweet potato
Isoleucine 0.055 0.085 Chinese cabbage
Leucine 0.092 0.088 Sweet potato
Lysine 0.066 0.089 Chinese cabbage
Methionine 0.029 0.009 Sweet potato
Phenylalanine 0.089 0.044 Sweet potato
Valine 0.086 0.066 Sweet potato
Histidine 0.031 0.026 Sweet potato
Fructose 0.7 Sweet potato

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.