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Tart vs. Chinese cabbage — In-Depth Nutrition Comparison

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A recap on differences between tart and Chinese cabbage

  • Tart is higher in vitamin B2, iron, selenium, vitamin B3, vitamin B1, and vitamin B6, yet Chinese cabbage is higher in vitamin A, vitamin C, and vitamin K.
  • Chinese cabbage covers your daily vitamin A needs 70% more than tart.
  • Tart contains 26 times more selenium than Chinese cabbage. While tart contains 12.9µg of selenium, Chinese cabbage contains only 0.5µg.
  • The amount of sodium in Chinese cabbage is lower.
  • The glycemic index of Chinese cabbage is lower.

Food varieties used in this article are Breakfast tart, low fat and Cabbage, chinese (pak-choi), raw.

Infographic

Tart 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.
Tart
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 13% 5.8% 128% 24% 7.6% 40% 47% 0% 70%
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 +131.6%
Contains more IronIron +327.5%
Contains more CopperCopper +247.6%
Contains more ZincZinc +47.4%
Contains more PhosphorusPhosphorus +151.4%
Contains more SeleniumSelenium +2480%
Contains more CalciumCalcium +138.6%
Contains more PotassiumPotassium +281.8%
Contains less SodiumSodium -82%

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.
Tart
8
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 13% 95% 11% 0% 71% 127% 71% 0% 88% 0% 1% 75% 4.6%
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 +27.8%
Contains more Vitamin EVitamin E +488.9%
Contains more Vitamin B1Vitamin B1 +612.5%
Contains more Vitamin B2Vitamin B2 +684.3%
Contains more Vitamin B3Vitamin B3 +660%
Contains more Vitamin B6Vitamin B6 +95.9%
Contains more FolateFolate +51.5%
Contains more CholineCholine +31.3%
Contains more Vitamin CVitamin C +1084.2%
Contains more Vitamin KVitamin K +11275%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tart
4
4% 6% 77% 12%
Protein: 3.99 g
Fats: 5.99 g
Carbs: 76.8 g
Water: 12.04 g
Other: 1.18 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 +166%
Contains more FatsFats +2895%
Contains more CarbsCarbs +3422.9%
Contains more OtherOther +47.5%
Contains more WaterWater +691.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tart
2
25% 60% 16%
Saturated fat: Sat. Fat 1.393 g
Monounsaturated fat: Mono. Fat 3.338 g
Polyunsaturated fat: Poly. Fat 0.878 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 Mono. FatMonounsaturated fat +22153.3%
Contains more Poly. FatPolyunsaturated fat +814.6%
Contains less Sat. FatSaturated fat -98.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tart Chinese cabbage DV% diff.
Vitamin C 3.8mg 45mg 46%
Vitamin K 0.4µg 45.5µg 38%
Vitamin B2 0.549mg 0.07mg 37%
Iron 3.42mg 0.8mg 33%
Carbs 76.8g 2.18g 25%
Selenium 12.9µg 0.5µg 23%
Vitamin B3 3.8mg 0.5mg 21%
Vitamin B1 0.285mg 0.04mg 20%
Calories 372kcal 13kcal 18%
Vitamin B6 0.38mg 0.194mg 14%
Sodium 361mg 65mg 13%
Fats 5.99g 0.2g 9%
Folate 100µg 66µg 9%
Monounsaturated fat 3.338g 0.015g 8%
Phosphorus 93mg 37mg 8%
Vitamin A 285µg 223µg 7%
Manganese 0.159mg 7%
Copper 0.073mg 0.021mg 6%
Saturated fat 1.393g 0.027g 6%
Calcium 44mg 105mg 6%
Magnesium 44mg 19mg 6%
Polyunsaturated fat 0.878g 0.096g 5%
Potassium 66mg 252mg 5%
Protein 3.99g 1.5g 5%
Vitamin E 0.53mg 0.09mg 3%
Vitamin B5 0.088mg 2%
Fiber 1.5g 1g 2%
Zinc 0.28mg 0.19mg 1%
Net carbs 75.3g 1.18g N/A
Sugar 4.87g 1.18g N/A
Choline 8.4mg 6.4mg 0%
Tryptophan 0.015mg 0%
Threonine 0.049mg 0%
Isoleucine 0.085mg 0%
Leucine 0.088mg 0%
Lysine 0.089mg 0%
Methionine 0.009mg 0%
Phenylalanine 0.044mg 0%
Valine 0.066mg 0%
Histidine 0.026mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tart Chinese cabbage
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
43%
Tart
37%
Chinese cabbage
Minerals Daily Need Coverage Score
37%
Tart
16%
Chinese cabbage

Comparison summary

Which food is richer in minerals?
Tart
Tart is relatively richer in minerals
Which food is cheaper?
Tart
Tart is cheaper (difference - $0.4)
Which food is richer in vitamins?
Tart
Tart is relatively richer in vitamins
Which food is lower in Sugar?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 3.69g)
Which food contains less Sodium?
Chinese cabbage
Chinese cabbage contains less Sodium (difference - 296mg)
Which food is lower in Saturated fat?
Chinese cabbage
Chinese cabbage is lower in Saturated fat (difference - 1.366g)
Which food is lower in glycemic index?
Chinese cabbage
Chinese cabbage is lower in glycemic index (difference - 13)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Tart - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175069/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.