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  6. Green beans vs. Chinese cabbage

Green beans vs. Chinese cabbage — In-Depth Nutrition Comparison

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How are green beans and Chinese cabbage different?

  • Green beans are higher in fiber and manganese; however, Chinese cabbage is richer in vitamin C, vitamin A, vitamin B6, folate, and calcium.
  • Daily need coverage for vitamin C for Chinese cabbage is 39% higher.
  • Green beans contain 4 times more carbs than Chinese cabbage. While green beans contain 7.88g of carbs, Chinese cabbage contains only 2.18g.
  • Green beans have a lower glycemic index (20) than Chinese cabbage (32).

Beans, snap, green, cooked, boiled, drained, without salt and Cabbage, chinese (pak-choi), raw are the varieties used in this article.

Infographic

Green beans vs Chinese cabbage infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more CopperCopper +171.4%
Contains more ZincZinc +31.6%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +79.2%
Contains more CalciumCalcium +138.6%
Contains more PotassiumPotassium +72.6%
Contains more IronIron +23.1%
Contains more PhosphorusPhosphorus +27.6%
Contains more SeleniumSelenium +150%
~equal in Magnesium ~19mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 32% 0% 11% 9.2% 19% 22% 12% 4.4% 13% 0% 120% 25%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 150% 0% 74% 1.8% 10% 16% 9.4% 5.3% 45% 0% 114% 50%
Contains more Vitamin EVitamin E +411.1%
Contains more Vitamin B1Vitamin B1 +85%
Contains more Vitamin B2Vitamin B2 +38.6%
Contains more Vitamin B3Vitamin B3 +22.8%
Contains more Vitamin CVitamin C +363.9%
Contains more Vitamin AVitamin A +596.9%
Contains more Vitamin B5Vitamin B5 +18.9%
Contains more Vitamin B6Vitamin B6 +246.4%
Contains more FolateFolate +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~45.5µg

All nutrients comparison - raw data values

Nutrient Green beans Chinese cabbage DV% diff.
Vitamin C 9.7mg 45mg 39%
Vitamin A 32µg 223µg 21%
Vitamin B6 0.056mg 0.194mg 11%
Fiber 3.2g 1g 9%
Folate 33µg 66µg 8%
Calcium 44mg 105mg 6%
Manganese 0.285mg 0.159mg 5%
Copper 0.057mg 0.021mg 4%
Potassium 146mg 252mg 3%
Sodium 1mg 65mg 3%
Vitamin B1 0.074mg 0.04mg 3%
Carbs 7.88g 2.18g 2%
Iron 0.65mg 0.8mg 2%
Vitamin E 0.46mg 0.09mg 2%
Vitamin B2 0.097mg 0.07mg 2%
Vitamin K 47.9µg 45.5µg 2%
Choline 16.9mg 6.4mg 2%
Calories 35kcal 13kcal 1%
Protein 1.89g 1.5g 1%
Zinc 0.25mg 0.19mg 1%
Phosphorus 29mg 37mg 1%
Selenium 0.2µg 0.5µg 1%
Vitamin B3 0.614mg 0.5mg 1%
Protein per 100 calories 5.4g 12g N/A
Calories per 10 g protein 185kcal 87kcal N/A
Weight per 100 calories 286g 769g N/A
Fats 0.28g 0.2g 0%
Net carbs 4.68g 1.18g N/A
Magnesium 18mg 19mg 0%
Sugar 3.63g 1.18g N/A
Vitamin B5 0.074mg 0.088mg 0%
Saturated fat 0.064g 0.027g 0%
Monounsaturated fat 0.011g 0.015g 0%
Polyunsaturated fat 0.145g 0.096g 0%
Tryptophan 0.02mg 0.015mg 0%
Threonine 0.082mg 0.049mg 0%
Isoleucine 0.069mg 0.085mg 0%
Leucine 0.116mg 0.088mg 0%
Lysine 0.091mg 0.089mg 0%
Methionine 0.023mg 0.009mg 0%
Phenylalanine 0.069mg 0.044mg 0%
Valine 0.093mg 0.066mg 0%
Histidine 0.035mg 0.026mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more ProteinProtein +26%
Contains more FatsFats +40%
Contains more CarbsCarbs +261.5%
~equal in Water ~95.32g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains more Poly. FatPolyunsaturated fat +51%
Contains less Sat. FatSaturated fat -57.8%
Contains more Mono. FatMonounsaturated fat +36.4%

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/nutrients
  2. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

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