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  6. Welsh onion vs. Chinese cabbage

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 A, vitamin C, folate, vitamin B6, and calcium.
  • Daily need coverage for vitamin K for 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
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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
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 +21.1%
Contains more IronIron +52.5%
Contains more CopperCopper +233.3%
Contains more ZincZinc +173.7%
Contains more PhosphorusPhosphorus +32.4%
Contains less SodiumSodium -73.8%
Contains more SeleniumSelenium +20%
Contains more CalciumCalcium +483.3%
Contains more PotassiumPotassium +18.9%
Contains more ManganeseManganese +16.1%

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.
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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
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 EVitamin E +466.7%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B2Vitamin B2 +28.6%
Contains more Vitamin B5Vitamin B5 +92%
Contains more Vitamin KVitamin K +325.1%
Contains more Vitamin CVitamin C +66.7%
Contains more Vitamin B3Vitamin B3 +25%
Contains more Vitamin B6Vitamin B6 +169.4%
Contains more FolateFolate +312.5%
Contains more CholineCholine +20.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Welsh onion Chinese cabbage DV% diff.
Vitamin K 193.4µg 45.5µg 123%
Vitamin A 223µg 25%
Vitamin C 27mg 45mg 20%
Folate 16µg 66µg 13%
Vitamin B6 0.072mg 0.194mg 9%
Calcium 18mg 105mg 9%
Fiber 2.4g 1g 6%
Iron 1.22mg 0.8mg 5%
Copper 0.07mg 0.021mg 5%
Zinc 0.52mg 0.19mg 3%
Vitamin E 0.51mg 0.09mg 3%
Vitamin B2 0.09mg 0.07mg 2%
Phosphorus 49mg 37mg 2%
Sodium 17mg 65mg 2%
Vitamin B5 0.169mg 0.088mg 2%
Protein 1.9g 1.5g 1%
Vitamin B3 0.4mg 0.5mg 1%
Calories 34kcal 13kcal 1%
Vitamin B1 0.05mg 0.04mg 1%
Manganese 0.137mg 0.159mg 1%
Potassium 212mg 252mg 1%
Magnesium 23mg 19mg 1%
Carbs 6.5g 2.18g 1%
Fats 0.4g 0.2g 0%
Net carbs 4.1g 1.18g N/A
Sugar 2.18g 1.18g N/A
Selenium 0.6µg 0.5µg 0%
Choline 5.3mg 6.4mg 0%
Saturated fat 0.067g 0.027g 0%
Monounsaturated fat 0.056g 0.015g 0%
Polyunsaturated fat 0.156g 0.096g 0%
Tryptophan 0.021mg 0.015mg 0%
Threonine 0.074mg 0.049mg 0%
Isoleucine 0.081mg 0.085mg 0%
Leucine 0.113mg 0.088mg 0%
Lysine 0.095mg 0.089mg 0%
Methionine 0.021mg 0.009mg 0%
Phenylalanine 0.061mg 0.044mg 0%
Valine 0.084mg 0.066mg 0%
Histidine 0.033mg 0.026mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 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 +26.7%
Contains more FatsFats +100%
Contains more CarbsCarbs +198.2%
Contains more OtherOther +14.3%
~equal in Water ~95.32g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 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 +273.3%
Contains more Poly. FatPolyunsaturated fat +62.5%
Contains less Sat. FatSaturated fat -59.7%

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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. 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.