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  6. Chinese cabbage vs. Broccoli

Chinese cabbage vs. Broccoli — In-Depth Nutrition Comparison

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What are the main differences between Chinese cabbage and broccoli?

  • Chinese cabbage is richer in vitamin A and calcium, yet broccoli is richer in vitamin C, vitamin K, vitamin B5, and fiber.
  • Broccoli's daily need coverage for vitamin C is 49% higher.
  • Chinese cabbage has 7 times more vitamin A than broccoli. Chinese cabbage has 223µg of vitamin A, while broccoli has 31µg.

We used Cabbage, chinese (pak-choi), raw and Broccoli, raw types in this comparison.

Infographic

Chinese cabbage vs Broccoli 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 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more CalciumCalcium +123.4%
Contains more MagnesiumMagnesium +10.5%
Contains more PotassiumPotassium +25.4%
Contains more CopperCopper +133.3%
Contains more ZincZinc +115.8%
Contains more PhosphorusPhosphorus +78.4%
Contains less SodiumSodium -49.2%
Contains more ManganeseManganese +32.1%
Contains more SeleniumSelenium +400%
~equal in Iron ~0.73mg

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 150% 0% 74% 1.8% 10% 16% 9.4% 5.3% 45% 0% 114% 50%
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 297% 0% 10% 16% 18% 27% 12% 34% 40% 0% 254% 47%
Contains more Vitamin AVitamin A +619.4%
Contains more Vitamin CVitamin C +98.2%
Contains more Vitamin EVitamin E +766.7%
Contains more Vitamin B1Vitamin B1 +77.5%
Contains more Vitamin B2Vitamin B2 +67.1%
Contains more Vitamin B3Vitamin B3 +27.8%
Contains more Vitamin B5Vitamin B5 +551.1%
Contains more Vitamin KVitamin K +123.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.175mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~63µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Broccoli DV% diff.
Vitamin C 45mg 89.2mg 49%
Vitamin K 45.5µg 101.6µg 47%
Vitamin A 223µg 31µg 21%
Vitamin B5 0.088mg 0.573mg 10%
Calcium 105mg 47mg 6%
Fiber 1g 2.6g 6%
Vitamin E 0.09mg 0.78mg 5%
Phosphorus 37mg 66mg 4%
Selenium 0.5µg 2.5µg 4%
Vitamin B2 0.07mg 0.117mg 4%
Protein 1.5g 2.82g 3%
Copper 0.021mg 0.049mg 3%
Vitamin B1 0.04mg 0.071mg 3%
Potassium 252mg 316mg 2%
Zinc 0.19mg 0.41mg 2%
Manganese 0.159mg 0.21mg 2%
Choline 6.4mg 18.7mg 2%
Calories 13kcal 34kcal 1%
Carbs 2.18g 6.64g 1%
Iron 0.8mg 0.73mg 1%
Sodium 65mg 33mg 1%
Vitamin B3 0.5mg 0.639mg 1%
Vitamin B6 0.194mg 0.175mg 1%
Folate 66µg 63µg 1%
Fructose 0.68g 1%
Protein per 100 calories 12g 8.3g N/A
Calories per 10 g protein 87kcal 121kcal N/A
Weight per 100 calories 769g 294g N/A
Fats 0.2g 0.37g 0%
Net carbs 1.18g 4.04g N/A
Magnesium 19mg 21mg 0%
Sugar 1.18g 1.7g N/A
Saturated fat 0.027g 0.039g 0%
Monounsaturated fat 0.015g 0.011g 0%
Polyunsaturated fat 0.096g 0.038g 0%
Tryptophan 0.015mg 0.033mg 0%
Threonine 0.049mg 0.088mg 0%
Isoleucine 0.085mg 0.079mg 0%
Leucine 0.088mg 0.129mg 0%
Lysine 0.089mg 0.135mg 0%
Methionine 0.009mg 0.038mg 0%
Phenylalanine 0.044mg 0.117mg 0%
Valine 0.066mg 0.125mg 0%
Histidine 0.026mg 0.059mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more ProteinProtein +88%
Contains more FatsFats +85%
Contains more CarbsCarbs +204.6%
~equal in Water ~89.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains less Sat. FatSaturated fat -30.8%
Contains more Mono. FatMonounsaturated fat +36.4%
Contains more Poly. FatPolyunsaturated fat +152.6%

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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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/nutrients
  2. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.