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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

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)
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)

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

Check out similar food or compare with current

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

NEW 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%
TotalCarbohydrate 2g
4%
Dietary Fiber 1g
Total Sugars 1g
Includes ? g 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.

Chinese cabbage nutrition infographic

Chinese cabbage nutrition infographic
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Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 32% 14% 15% 12% 22% 9% 4% 4% 24% 3% 4%
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 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, total Vitamin B12 Vitamin K 269% 2% 0% 225% 8% 13% 8% 3% 30% 50% 0% 171%
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%

Vitamin chart - relative view

Vitamin A
4468 IU
TOP 11%
Vitamin C
45 mg
TOP 13%
Folate, total
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%

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

All nutrients for Chinese cabbage per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 4% 81% 1.5g 1.9 times less than Broccoli
Fats 0% 88% 0.2g 166.6 times less than Cheese
Carbs 1% 67% 2.18g 12.9 times less than Rice
Calories 1% 99% 13kcal 3.6 times less than Orange
Sugars 1% 65% 1.18g 7.6 times less than Coca-Cola
Fiber 3% 50% 1g 2.4 times less than Orange
Calcium 11% 21% 105mg 1.2 times less than Milk
Iron 4% 67% 0.8mg 3.3 times less than Beef
Magnesium 5% 64% 19mg 7.4 times less than Kidney bean
Phosphorus 5% 81% 37mg 4.9 times less than Chicken meat
Potassium 5% 48% 252mg 1.7 times more than Cucumber
Sodium 3% 61% 65mg 7.5 times less than White Bread
Zinc 2% 85% 0.19mg 33.2 times less than Beef
Copper 0% 92% 0.02mg 6.8 times less than Shiitake
Vitamin A 89% 11% 4468IU 3.7 times less than Carrot
Vitamin E 1% 87% 0.09mg 16.2 times less than Kiwifruit
Vitamin D 0% 100% 0µg N/A
Vitamin C 50% 13% 45mg 1.2 times less than Lemon
Vitamin B1 3% 78% 0.04mg 6.7 times less than Pea
Vitamin B2 4% 75% 0.07mg 1.9 times less than Avocado
Vitamin B3 3% 78% 0.5mg 19.1 times less than Turkey meat
Vitamin B5 1% 90% 0.09mg 12.8 times less than Sunflower seed
Vitamin B6 10% 49% 0.19mg 1.6 times more than Oat
Folate, total 17% 30% 66µg 1.1 times more than Brussels sprout
Vitamin B12 0% 100% 0µg N/A
Vitamin K 57% 44% 45.5µg 2.2 times less than Broccoli
Tryptophan 0% 94% 0.02mg 20.3 times less than Chicken meat
Threonine 0% 94% 0.05mg 14.7 times less than Beef
Isoleucine 0% 91% 0.09mg 10.8 times less than Salmon
Leucine 0% 93% 0.09mg 27.6 times less than Tuna
Lysine 0% 92% 0.09mg 5.1 times less than Tofu
Methionine 0% 96% 0.01mg 10.7 times less than Quinoa
Phenylalanine 0% 94% 0.04mg 15.2 times less than Egg
Valine 0% 94% 0.07mg 30.7 times less than Soybean
Histidine 0% 94% 0.03mg 28.8 times less than Turkey meat
Cholesterol 0% 100% 0mg N/A
Trans Fat 0% 100% 0g N/A
Saturated Fat 0% 89% 0.03g 218.3 times less than Beef
Monounsaturated Fat 0% 90% 0.02g 653.3 times less than Avocado
Polyunsaturated fat 0% 86% 0.1g 491.4 times less than Walnut

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 seperately if present) is the USDA's FoodCentral. The exact link of 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.