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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 for selected serving 13 kcal
Net Carbs  ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 1 grams
Default serving size  ⓘ Serving sizes are mostly 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 15 mg
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 ⓘHigher in Vitamin A 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 Calcium Iron Iron Magnesium Magnesium Phosphorus Phosphorus Potassium Potassium Sodium Sodium Zinc Zinc Copper Copper Manganese Manganese Selenium Selenium 32% 30% 14% 16% 22% 8.5% 5.2% 7% 21% 2.7%
Calcium: 315mg of 1,000mg 32%
Iron: 2.4mg of 8mg 30%
Magnesium: 57mg of 420mg 14%
Phosphorus: 111mg of 700mg 16%
Potassium: 756mg of 3,400mg 22%
Sodium: 195mg of 2,300mg 8.5%
Zinc: 0.57mg of 11mg 5.2%
Copper: 0.06mg of 1mg 7%
Manganese: 0.48mg of 2mg 21%
Selenium: 1.5µg of 55µg 2.7%

Mineral chart - relative view

105 mg
TOP 21%
252 mg
TOP 47%
0.16 mg
TOP 55%
65 mg
TOP 61%
19 mg
TOP 64%
0.8 mg
TOP 67%
37 mg
TOP 81%
0.19 mg
TOP 85%
0.5 µg
TOP 89%
0.02 mg
TOP 92%

Vitamin coverage chart

Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin C Vit. C Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Folate Folate Vitamin B12 Vit. B12 Choline Choline Vitamin K Vit. K 268% 1.8% 0% 150% 10% 16% 9.4% 5.3% 45% 50% 0% 3.5% 114%
Vitamin A: 13404IU of 5,000IU 268%
Vitamin E: 0.27mg of 15mg 1.8%
Vitamin D: 0µg of 10µg 0%
Vitamin C: 135mg of 90mg 150%
Vitamin B1: 0.12mg of 1mg 10%
Vitamin B2: 0.21mg of 1mg 16%
Vitamin B3: 1.5mg of 16mg 9.4%
Vitamin B5: 0.26mg of 5mg 5.3%
Vitamin B6: 0.58mg of 1mg 45%
Folate: 198µg of 400µg 50%
Vitamin B12: 0µg of 2µg 0%
Choline: 19mg of 550mg 3.5%
Vitamin K: 137µg of 120µg 114%

Vitamin chart - relative view

4468 IU
TOP 11%
45 mg
TOP 13%
66 µg
TOP 30%
46 µg
TOP 44%
0.19 mg
TOP 49%
0.07 mg
TOP 75%
0.04 mg
TOP 78%
0.5 mg
TOP 78%
0.09 mg
TOP 87%
6.4 mg
TOP 90%
0.09 mg
TOP 90%
Vitamin D
0 µg
TOP 100%
0 µg
TOP 100%

Macronutrients chart

2% 3% 93%
Protein:
Daily Value: 3%
1.5 g of 50 g
1.5 g (3% of DV )
Fats:
Daily Value: 0%
0.2 g of 65 g
0.2 g (0% of DV )
Carbs:
Daily Value: 1%
2.2 g of 300 g
2.2 g (1% of DV )
Water:
Daily Value: 5%
95.3 g of 2,000 g
95.3 g (5% of DV )
Other:
0.8 g
0.8 g

Protein quality breakdown

Tryptophan Tryptophan Threonine Threonine Isoleucine Isoleucine Leucine Leucine Lysine Lysine Methionine Methionine Phenylalanine Phenylalanine Valine Valine Histidine Histidine 16% 14% 18% 9.7% 13% 2.6% 7.5% 11% 11%
Tryptophan: 45mg of 280mg 16%
Threonine: 147mg of 1,050mg 14%
Isoleucine: 255mg of 1,400mg 18%
Leucine: 264mg of 2,730mg 9.7%
Lysine: 267mg of 2,100mg 13%
Methionine: 27mg of 1,050mg 2.6%
Phenylalanine: 132mg of 1,750mg 7.5%
Valine: 198mg of 1,820mg 11%
Histidine: 78mg of 700mg 11%

Fat type information

20% 11% 70%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.1 g

Fiber content ratio for Chinese cabbage

54% 46%
Sugar: 1.2 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 CheeseCheese
Vitamin C 45mg 50% 13% 1.2 times less than LemonLemon
Net carbs 1.2g N/A 69% 45.9 times less than ChocolateChocolate
Carbs 2.2g 1% 67% 12.9 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Magnesium 19mg 5% 64% 7.4 times less than AlmondsAlmonds
Calcium 105mg 11% 21% 1.2 times less than MilkMilk
Potassium 252mg 7% 47% 1.7 times more than CucumberCucumber
Iron 0.8mg 10% 67% 3.3 times less than Beef broiledBeef broiled
Sugar 1.2g 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 Beef broiledBeef broiled
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 223µg 25% 25%
Vitamin E 0.09mg 1% 87% 16.2 times less than KiwiKiwi
Manganese 0.16mg 7% 55%
Selenium 0.5µg 1% 89%
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 seedsSunflower seeds
Vitamin B6 0.19mg 15% 49% 1.6 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 46µg 38% 44% 2.2 times less than BroccoliBroccoli
Folate 66µg 17% 30% 1.1 times more than Brussels sproutsBrussels sprouts
Trans Fat 0g N/A 100% N/AMargarine
Choline 6.4mg 1% 90%
Saturated Fat 0.03g 0% 89% 218.3 times less than Beef broiledBeef broiled
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 Beef broiledBeef broiled
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*
0.31%
Total Fat 0.2g
0.12%
Saturated Fat 0.03g
0
Trans Fat 0g
0
Cholesterol 0mg
2.8%
Sodium 65mg
0.73%
Total Carbohydrate 2.2g
4%
Dietary Fiber 1g
Total Sugars 0g
Includes ? g Added Sugars
Protein 1.5g
Vitamin D 0mcg 0

Calcium 105mg 11%

Iron 0.8mg 10%

Potassium 252mg 7.4%

*
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

ⓘ  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
Low in Cholesterol
ok
ⓘ  Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans 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 Saturated Fats
ok
ⓘ  Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sodium
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
Low in Sugars
ok

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.