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Chinese cabbage nutrition, glycemic index, calories, net carbs & more

Cabbage, chinese (pak-choi), raw
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Chinese cabbage

Chinese cabbage
Glycemic index ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
32 (low)
Insulin index ⓘ
N/A
Calories
13
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
1.18 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 cup, shredded (70 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
-5 (alkaline)
89% Vitamin A
87% Vitamin C
79% Calcium
75% Vitamin A RAE
74% Folate, food
Explanation: The given food contains more Vitamin A than 89% of foods. Note that this food itself is richer in Vitamin A than it is in any other nutrient. Similarly, it is relatively rich in Vitamin C, Calcium, Vitamin A RAE, and Folate, food.

Chinese cabbage Glycemic index (GI)

Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
32

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 32% 30% 14% 16% 23% 9% 6% 7% 21% 3% 4%
Calcium: 105 mg of 1,000 mg 11%
Iron: 0.8 mg of 8 mg 10%
Magnesium: 19 mg of 420 mg 5%
Phosphorus: 37 mg of 700 mg 5%
Potassium: 252 mg of 3,400 mg 7%
Sodium: 65 mg of 2,300 mg 3%
Zinc: 0.19 mg of 11 mg 2%
Copper: 0.021 mg of 1 mg 2%
Manganese: 0.159 mg of 2 mg 7%
Selenium: 0.5 µg of 55 µg 1%
Choline: 6.4 mg of 550 mg 1%

Mineral chart - relative view

Calcium
105 mg
TOP 21%
Potassium
252 mg
TOP 47%
Manganese
0.159 mg
TOP 55%
Sodium
65 mg
TOP 61%
Magnesium
19 mg
TOP 64%
Iron
0.8 mg
TOP 67%
Phosphorus
37 mg
TOP 81%
Zinc
0.19 mg
TOP 85%
Selenium
0.5 µg
TOP 89%
Choline
6.4 mg
TOP 90%
Copper
0.021 mg
TOP 92%

Vitamin coverage chart

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%
Vitamin A: 4468 IU of 5,000 IU 89%
Vitamin E : 0.09 mg of 15 mg 1%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 45 mg of 90 mg 50%
Vitamin B1: 0.04 mg of 1 mg 3%
Vitamin B2: 0.07 mg of 1 mg 5%
Vitamin B3: 0.5 mg of 16 mg 3%
Vitamin B5: 0.088 mg of 5 mg 2%
Vitamin B6: 0.194 mg of 1 mg 15%
Folate: 66 µg of 400 µg 17%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 45.5 µg of 120 µg 38%

Vitamin chart - relative view

Vitamin A
4468 IU
TOP 11%
Vitamin C
45 mg
TOP 13%
Folate
66 µg
TOP 30%
Vitamin K
45.5 µg
TOP 44%
Vitamin B6
0.194 mg
TOP 49%
Vitamin B2
0.07 mg
TOP 75%
Vitamin B1
0.04 mg
TOP 78%
Vitamin B3
0.5 mg
TOP 78%
Vitamin E
0.09 mg
TOP 87%
Vitamin B5
0.088 mg
TOP 90%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Macronutrients chart

2% 3% 96%
Protein:
Daily Value: 3%
1.5 g of 50 g
3%
Fats:
Daily Value: 0%
0.2 g of 65 g
0%
Carbs:
Daily Value: 1%
2.18 g of 300 g
1%
Water:
Daily Value: 5%
95.32 g of 2,000 g
5%
Other:
0.8 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 17% 14% 19% 10% 13% 3% 8% 11% 12%
Tryptophan: 15 mg of 280 mg 5%
Threonine: 49 mg of 1,050 mg 5%
Isoleucine: 85 mg of 1,400 mg 6%
Leucine: 88 mg of 2,730 mg 3%
Lysine: 89 mg of 2,100 mg 4%
Methionine: 9 mg of 1,050 mg 1%
Phenylalanine: 44 mg of 1,750 mg 3%
Valine: 66 mg of 1,820 mg 4%
Histidine: 26 mg of 700 mg 4%

Fat type information

0.027% 0.015% 0.096%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g

Fiber content ratio for Chinese cabbage

1.18% 1%
Sugar: 1.18 g
Fiber: 1 g
Other: 0 g

All nutrients for Chinese cabbage per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 69% 1.18g 45.9 times less than Chocolate Chocolate
Protein 4% 81% 1.5g 1.9 times less than Broccoli Broccoli
Fats 0% 88% 0.2g 166.6 times less than Cheese Cheese
Carbs 1% 67% 2.18g 12.9 times less than Rice Rice
Calories 1% 98% 13kcal 3.6 times less than Orange Orange
Sugar N/A 65% 1.18g 7.6 times less than Coca-Cola Coca-Cola
Fiber 4% 50% 1g 2.4 times less than Orange Orange
Calcium 11% 21% 105mg 1.2 times less than Milk Milk
Iron 10% 67% 0.8mg 3.3 times less than Beef Beef
Magnesium 5% 64% 19mg 7.4 times less than Almond Almond
Phosphorus 5% 81% 37mg 4.9 times less than Chicken meat Chicken meat
Potassium 7% 47% 252mg 1.7 times more than Cucumber Cucumber
Sodium 3% 61% 65mg 7.5 times less than White Bread White Bread
Zinc 2% 85% 0.19mg 33.2 times less than Beef Beef
Copper 2% 92% 0.02mg 6.8 times less than Shiitake Shiitake
Vitamin A 89% 11% 4468IU 3.7 times less than Carrot Carrot
Vitamin E 1% 87% 0.09mg 16.2 times less than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 50% 13% 45mg 1.2 times less than Lemon Lemon
Vitamin B1 3% 78% 0.04mg 6.7 times less than Pea Pea
Vitamin B2 5% 75% 0.07mg 1.9 times less than Avocado Avocado
Vitamin B3 3% 78% 0.5mg 19.1 times less than Turkey meat Turkey meat
Vitamin B5 2% 90% 0.09mg 12.8 times less than Sunflower seed Sunflower seed
Vitamin B6 15% 49% 0.19mg 1.6 times more than Oat Oat
Folate 17% 30% 66µg 1.1 times more than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 38% 44% 45.5µg 2.2 times less than Broccoli Broccoli
Tryptophan 0% 94% 0.02mg 20.3 times less than Chicken meat Chicken meat
Threonine 0% 94% 0.05mg 14.7 times less than Beef Beef
Isoleucine 0% 91% 0.09mg 10.8 times less than Salmon Salmon
Leucine 0% 93% 0.09mg 27.6 times less than Tuna Tuna
Lysine 0% 92% 0.09mg 5.1 times less than Tofu Tofu
Methionine 0% 96% 0.01mg 10.7 times less than Quinoa Quinoa
Phenylalanine 0% 94% 0.04mg 15.2 times less than Egg Egg
Valine 0% 94% 0.07mg 30.7 times less than Soybean Soybean
Histidine 0% 94% 0.03mg 28.8 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 100% 0g N/A Margarine
Saturated Fat 0% 89% 0.03g 218.3 times less than Beef Beef
Monounsaturated Fat N/A 90% 0.02g 653.3 times less than Avocado Avocado
Polyunsaturated fat N/A 85% 0.1g 491.4 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 13
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
3%
Sodium 65mg
1%
Total Carbohydrate 2g
4%
Dietary Fiber 1g
Total Sugars g
Includes ? g Added Sugars
Protein 2g
Vitamin D 0mcg 0%

Calcium 105mg 11%

Iron 1mg 13%

Potassium 252mg 7%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Chinese cabbage nutrition infographic

Chinese cabbage nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.