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Chinese cabbage nutrition, glycemic index, calories and serving size

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

Chinese cabbage nutrition infographic

Chinese cabbage nutrition infographic
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Important nutritional characteristics for Chinese cabbage

Chinese cabbage
Glycemic index ⓘ Gi values are taken from various sources including USDA and NHS. GI values less than 55 are considered as low. Values above 70 are considered as high.
32 (low)
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 PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower negative value is the more alkaline the effect is. 0 is neutral.
-5 (alkaline)
Calories
13
89% Vitamin A
87% Vitamin C
79% Calcium
75% Vitamin A, RAE
74% Folate, food
Explanation: This food contains more Vitamin A than 89% of foods. More importantly, although there are several foods (11%) which contain more Vitamin A, this food itself is rich in Vitamin A more 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)

32
Similar food data
32 Broccoli Broccoli
45 Cabbage Cabbage
32 Red cabbage Red cabbage

Check out similar food or compare with current

Macronutrients chart

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

NEW NUTRITION FACTS LABEL

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

Calcium 105mg 11%

Iron 1mg 6%

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
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
ok
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
ok
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
ok
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
details
Using too much sugars can lead to weight gain or diabetes.

Mineral coverage chart

Calcium: 105 mg of 1,000 mg 11%
Iron: 0.8 mg of 18 mg 4%
Magnesium: 19 mg of 400 mg 5%
Phosphorus: 37 mg of 1,000 mg 4%
Potassium: 252 mg of 3,500 mg 7%
Sodium: 65 mg of 2,400 mg 3%
Zinc: 0.19 mg of 15 mg 1%
Copper: 0.021 mg of 2 mg 1%
Manganese: 0.159 mg of 2 mg 8%
Selenium: 0.5 µg of 70 µg 1%
Choline: 6.4 mg of 550 mg 1%

Mineral chart - relative view

Calcium
105 mg
TOP 21%
Potassium
252 mg
TOP 48%
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 mg
TOP 89%
Choline
6.4 mg
TOP 90%
Copper
0.021 mg
TOP 92%

Vitamin coverage chart

Vitamin A: 4468 IU of 5,000 IU 89%
Vitamin E : 0.09 mg of 20 mg 0%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 45 mg of 60 mg 75%
Vitamin B1: 0.04 mg of 2 mg 3%
Vitamin B2: 0.07 mg of 2 mg 4%
Vitamin B3: 0.5 mg of 20 mg 3%
Vitamin B5: 0.088 mg of 10 mg 1%
Vitamin B6: 0.194 mg of 2 mg 10%
Folate, total: 66 µg of 400 µg 17%
Vitamin B12: 0 µg of 6 µg 0%
Vitamin K: 45.5 µg of 80 µg 57%
Folic acid (B9): 0 µg of 400 µg 0%

Vitamin chart - relative view

Vitamin A
4468 µg
TOP 11%
Vitamin C
45 µg
TOP 13%
Folate, total
66 µg
TOP 30%
Vitamin K
45.5 µg
TOP 44%
Vitamin B6
0.194 µg
TOP 49%
Vitamin B2
0.07 µg
TOP 75%
Vitamin B1
0.04 µg
TOP 78%
Vitamin B3
0.5 µg
TOP 78%
Vitamin E
0.09 µg
TOP 87%
Vitamin B5
0.088 µg
TOP 90%
Vitamin D
0 µg
TOP 100%
Folic acid (B9)
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Protein quality breakdown

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

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

All nutrients for Chinese cabbage per 100g

Nutrient DV% In TOP % of foods Value
Protein 4% 81% 1.5g
Fats 0% 88% 0.2g
Carbs 1% 67% 2.18g
Calories 1% 99% 13kcal
Sugars 1% 65% 1.18g
Fiber 3% 50% 1g
Calcium 11% 21% 105mg
Iron 4% 67% 0.8mg
Magnesium 5% 64% 19mg
Phosphorus 5% 81% 37mg
Potassium 5% 48% 252mg
Sodium 3% 61% 65mg
Zinc 2% 85% 0.19mg
Copper 0% 92% 0.02mg
Vitamin A 89% 11% 4468IU
Vitamin E 1% 87% 0.09mg
Vitamin D 0% 100% 0µg
Vitamin C 50% 13% 45mg
Vitamin B1 3% 78% 0.04mg
Vitamin B2 4% 75% 0.07mg
Vitamin B3 3% 78% 0.5mg
Vitamin B5 1% 90% 0.09mg
Vitamin B6 10% 49% 0.19mg
Folate, total 13200% 30% 66µg
Vitamin B12 0% 100% 0µg
Vitamin K 57% 44% 45.5µg
Folic acid (B9) 0% 100% 0µg
Tryptophan 0% 94% 0.02mg
Threonine 0% 94% 0.05mg
Isoleucine 0% 91% 0.09mg
Leucine 0% 93% 0.09mg
Lysine 0% 92% 0.09mg
Methionine 0% 96% 0.01mg
Phenylalanine 0% 94% 0.04mg
Valine 0% 94% 0.07mg
Histidine 0% 94% 0.03mg
Cholesterol 0% 100% 0mg
Trans Fat 0% 100% 0g
Saturated Fat 0% 89% 0.03g
Monounsaturated Fat 0% 90% 0.02g
Polyunsaturated fat 0% 86% 0.1g

The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.