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Welsh onion vs Chinese cabbage - In-Depth Nutrition Comparison

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How are Welsh onion and Chinese cabbage different?

  • Welsh onion is higher in Vitamin K, Fiber, Copper, and Iron, however Chinese cabbage is richer in Vitamin C, Folate, Vitamin B6, and Calcium.
  • Daily need coverage for Vitamin K from Welsh onion is 123% higher.
  • Welsh onion contains 3 times more Copper than Chinese cabbage. While Welsh onion contains 0.07mg of Copper, Chinese cabbage contains only 0.021mg.

Onions, welsh, raw and Cabbage, chinese (pak-choi), raw are the varieties used in this article.

Infographic

Welsh onion 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 Iron +52.5%
Contains more Magnesium +21.1%
Contains more Phosphorus +32.4%
Contains less Sodium -73.8%
Contains more Zinc +173.7%
Contains more Copper +233.3%
Contains more Calcium +483.3%
Contains more Potassium +18.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 46% 17% 22% 19% 3% 15% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 32% 30% 14% 16% 23% 9% 6% 7%
Contains more Iron +52.5%
Contains more Magnesium +21.1%
Contains more Phosphorus +32.4%
Contains less Sodium -73.8%
Contains more Zinc +173.7%
Contains more Copper +233.3%
Contains more Calcium +483.3%
Contains more Potassium +18.9%

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 E +466.7%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +28.6%
Contains more Vitamin B5 +92%
Contains more Vitamin K +325.1%
Contains more Vitamin A +285.2%
Contains more Vitamin C +66.7%
Contains more Vitamin B3 +25%
Contains more Vitamin B6 +169.4%
Contains more Folate +312.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
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 E +466.7%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +28.6%
Contains more Vitamin B5 +92%
Contains more Vitamin K +325.1%
Contains more Vitamin A +285.2%
Contains more Vitamin C +66.7%
Contains more Vitamin B3 +25%
Contains more Vitamin B6 +169.4%
Contains more Folate +312.5%

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.
Welsh onion Chinese cabbage
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat 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 Welsh onion Chinese cabbage Opinion
Net carbs 4.1g 1.18g Welsh onion
Protein 1.9g 1.5g Welsh onion
Fats 0.4g 0.2g Welsh onion
Carbs 6.5g 2.18g Welsh onion
Calories 34kcal 13kcal Welsh onion
Starch g g
Fructose g g
Sugar 2.18g 1.18g Chinese cabbage
Fiber 2.4g 1g Welsh onion
Calcium 18mg 105mg Chinese cabbage
Iron 1.22mg 0.8mg Welsh onion
Magnesium 23mg 19mg Welsh onion
Phosphorus 49mg 37mg Welsh onion
Potassium 212mg 252mg Chinese cabbage
Sodium 17mg 65mg Welsh onion
Zinc 0.52mg 0.19mg Welsh onion
Copper 0.07mg 0.021mg Welsh onion
Vitamin A 1160IU 4468IU Chinese cabbage
Vitamin E 0.51mg 0.09mg Welsh onion
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 27mg 45mg Chinese cabbage
Vitamin B1 0.05mg 0.04mg Welsh onion
Vitamin B2 0.09mg 0.07mg Welsh onion
Vitamin B3 0.4mg 0.5mg Chinese cabbage
Vitamin B5 0.169mg 0.088mg Welsh onion
Vitamin B6 0.072mg 0.194mg Chinese cabbage
Folate 16µg 66µg Chinese cabbage
Vitamin B12 0µg 0µg
Vitamin K 193.4µg 45.5µg Welsh onion
Tryptophan 0.021mg 0.015mg Welsh onion
Threonine 0.074mg 0.049mg Welsh onion
Isoleucine 0.081mg 0.085mg Chinese cabbage
Leucine 0.113mg 0.088mg Welsh onion
Lysine 0.095mg 0.089mg Welsh onion
Methionine 0.021mg 0.009mg Welsh onion
Phenylalanine 0.061mg 0.044mg Welsh onion
Valine 0.084mg 0.066mg Welsh onion
Histidine 0.033mg 0.026mg Welsh onion
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.067g 0.027g Chinese cabbage
Monounsaturated Fat 0.056g 0.015g Welsh onion
Polyunsaturated fat 0.156g 0.096g Welsh onion

Which food is preferable for your diet?

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

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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
61
Welsh onion
56
Chinese cabbage
Mineral Summary Score
18
Welsh onion
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
11%
Welsh onion
9%
Chinese cabbage
Carbohydrates
7%
Welsh onion
2%
Chinese cabbage
Fats
2%
Welsh onion
1%
Chinese cabbage

Comparison summary

Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 48mg)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $0.2)
Which food is lower in Sugar?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 1g)
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.04g)
Which food is lower in glycemic index?
Chinese cabbage
Chinese cabbage is lower in glycemic index (difference - 7)
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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.