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  6. Chinese cabbage vs. Cauliflower

Chinese cabbage vs. Cauliflower — In-Depth Nutrition Comparison

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Differences between Chinese cabbage and cauliflower

  • Chinese cabbage has more vitamin K, vitamin A, and calcium, while cauliflower has more vitamin B5 and choline.
  • Chinese cabbage's daily need coverage for vitamin K is 25% higher.

The food types used in this comparison are Cabbage, chinese (pak-choi), raw and Cauliflower, raw.

Infographic

Chinese cabbage vs Cauliflower infographic
Infographic link

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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +26.7%
Contains more CalciumCalcium +377.3%
Contains more IronIron +90.5%
Contains more PotassiumPotassium +18.7%
Contains more CopperCopper +85.7%
Contains more ZincZinc +42.1%
Contains more PhosphorusPhosphorus +18.9%
Contains less SodiumSodium -53.8%
Contains more SeleniumSelenium +20%
~equal in Manganese ~0.155mg

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 161% 0% 0% 1.6% 13% 14% 9.5% 40% 42% 0% 39% 43%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +12.5%
Contains more Vitamin B2Vitamin B2 +16.7%
Contains more Vitamin KVitamin K +193.5%
Contains more FolateFolate +15.8%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B5Vitamin B5 +658%
~equal in Vitamin C ~48.2mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.507mg
~equal in Vitamin B6 ~0.184mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Cauliflower DV% diff.
Vitamin A 223µg 0µg 25%
Vitamin K 45.5µg 15.5µg 25%
Vitamin B5 0.088mg 0.667mg 12%
Calcium 105mg 22mg 8%
Choline 6.4mg 44.3mg 7%
Iron 0.8mg 0.42mg 5%
Vitamin C 45mg 48.2mg 4%
Fiber 1g 2g 4%
Copper 0.021mg 0.039mg 2%
Sodium 65mg 30mg 2%
Folate 66µg 57µg 2%
Calories 13kcal 25kcal 1%
Protein 1.5g 1.92g 1%
Carbs 2.18g 4.97g 1%
Magnesium 19mg 15mg 1%
Potassium 252mg 299mg 1%
Zinc 0.19mg 0.27mg 1%
Phosphorus 37mg 44mg 1%
Vitamin B1 0.04mg 0.05mg 1%
Vitamin B2 0.07mg 0.06mg 1%
Vitamin B6 0.194mg 0.184mg 1%
Fructose 0.97g 1%
Omega-3 (ALA) 0.015g 1%
Protein per 100 calories 12g 7.7g N/A
Calories per 10 g protein 87kcal 130kcal N/A
Weight per 100 calories 769g 400g N/A
Fats 0.2g 0.28g 0%
Net carbs 1.18g 2.97g N/A
Sugar 1.18g 1.91g N/A
Vitamin E 0.09mg 0.08mg 0%
Manganese 0.159mg 0.155mg 0%
Selenium 0.5µg 0.6µg 0%
Vitamin B3 0.5mg 0.507mg 0%
Saturated fat 0.027g 0.13g 0%
Monounsaturated fat 0.015g 0.034g 0%
Polyunsaturated fat 0.096g 0.031g 0%
Tryptophan 0.015mg 0.02mg 0%
Threonine 0.049mg 0.076mg 0%
Isoleucine 0.085mg 0.071mg 0%
Leucine 0.088mg 0.106mg 0%
Lysine 0.089mg 0.217mg 0%
Methionine 0.009mg 0.02mg 0%
Phenylalanine 0.044mg 0.065mg 0%
Valine 0.066mg 0.125mg 0%
Histidine 0.026mg 0.056mg 0%
Omega-6 (Linoleic acid) 0.013g 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
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +28%
Contains more FatsFats +40%
Contains more CarbsCarbs +128%
~equal in Water ~92.07g

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
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains less Sat. FatSaturated fat -79.2%
Contains more Poly. FatPolyunsaturated fat +209.7%
Contains more Mono. FatMonounsaturated fat +126.7%

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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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.