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Chinese cabbage nutrition: calories, carbs, GI, protein, fiber, fats

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)
Calories ⓘ Calories per 100-gram serving 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)
Oxalates ⓘ https://www.sciencedirect.com/science/article/abs/pii/S0889157513000902 15mg
TOP 11% Vitamin A ⓘHigher in Vitamin A content than 89% of foods
TOP 13% Vitamin C ⓘHigher in Vitamin C content than 87% of foods
TOP 21% Calcium ⓘHigher in Calcium content than 79% of foods
TOP 25% Vitamin A RAE ⓘHigher in Vitamin A RAE content than 75% of foods
TOP 26% Folate, food ⓘHigher in Folate, food content than 74% of foods

Chinese cabbage calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 13
Calories in 1 cup, shredded 9 70 g
Calories in 1 head 109 840 g
Calories in 1 leaf 2 14 g

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% 93%
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

20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g

Fiber content ratio for Chinese cabbage

54% 46%
Sugar: 1.18 g
Fiber: 1 g
Other: 0 g

All nutrients for Chinese cabbage per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 13kcal 1% 98% 3.6 times less than OrangeOrange
Protein 1.5g 4% 81% 1.9 times less than BroccoliBroccoli
Fats 0.2g 0% 88% 166.6 times less than Cheddar CheeseCheddar Cheese
Vitamin C 45mg 50% 13% 1.2 times less than LemonLemon
Net carbs 1.18g N/A 69% 45.9 times less than ChocolateChocolate
Carbs 2.18g 1% 67% 12.9 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 0.8mg 10% 67% 3.3 times less than BeefBeef
Calcium 105mg 11% 21% 1.2 times less than MilkMilk
Potassium 252mg 7% 47% 1.7 times more than CucumberCucumber
Magnesium 19mg 5% 64% 7.4 times less than AlmondAlmond
Sugar 1.18g N/A 65% 7.6 times less than Coca-ColaCoca-Cola
Fiber 1g 4% 50% 2.4 times less than OrangeOrange
Copper 0.02mg 2% 92% 6.8 times less than ShiitakeShiitake
Zinc 0.19mg 2% 85% 33.2 times less than BeefBeef
Phosphorus 37mg 5% 81% 4.9 times less than Chicken meatChicken meat
Sodium 65mg 3% 61% 7.5 times less than White BreadWhite Bread
Vitamin A 4468IU 89% 11% 3.7 times less than CarrotCarrot
Vitamin A RAE 223µg 25% 25%
Vitamin E 0.09mg 1% 87% 16.2 times less than KiwifruitKiwifruit
Selenium 0.5µg 1% 89%
Manganese 0.16mg 7% 55%
Vitamin B1 0.04mg 3% 78% 6.7 times less than Pea rawPea raw
Vitamin B2 0.07mg 5% 75% 1.9 times less than AvocadoAvocado
Vitamin B3 0.5mg 3% 78% 19.1 times less than Turkey meatTurkey meat
Vitamin B5 0.09mg 2% 90% 12.8 times less than Sunflower seedSunflower seed
Vitamin B6 0.19mg 15% 49% 1.6 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 45.5µg 38% 44% 2.2 times less than BroccoliBroccoli
Folate 66µg 17% 30% 1.1 times more than Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 0.03g 0% 89% 218.3 times less than BeefBeef
Monounsaturated Fat 0.02g N/A 90% 653.3 times less than AvocadoAvocado
Polyunsaturated fat 0.1g N/A 85% 491.4 times less than WalnutWalnut
Tryptophan 0.02mg 0% 94% 20.3 times less than Chicken meatChicken meat
Threonine 0.05mg 0% 94% 14.7 times less than BeefBeef
Isoleucine 0.09mg 0% 91% 10.8 times less than Salmon rawSalmon raw
Leucine 0.09mg 0% 93% 27.6 times less than Tuna BluefinTuna Bluefin
Lysine 0.09mg 0% 92% 5.1 times less than TofuTofu
Methionine 0.01mg 0% 96% 10.7 times less than QuinoaQuinoa
Phenylalanine 0.04mg 0% 94% 15.2 times less than EggEgg
Valine 0.07mg 0% 94% 30.7 times less than Soybean rawSoybean raw
Histidine 0.03mg 0% 94% 28.8 times less than Turkey meatTurkey meat
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

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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

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. 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.