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  6. Chinese cabbage vs. Marrow-stem Kale

Chinese cabbage vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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What are the differences between Chinese cabbage and marrow-stem Kale?

  • Chinese cabbage is higher in vitamin C, yet marrow-stem Kale is higher in vitamin K, manganese, folate, vitamin E, calcium, and fiber.
  • Marrow-stem Kale's daily need coverage for vitamin K is 326% more.

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

Infographic

Chinese cabbage vs Marrow-stem Kale 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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more PotassiumPotassium +18.3%
Contains more IronIron +70.2%
Contains more PhosphorusPhosphorus +48%
Contains more MagnesiumMagnesium +42.1%
Contains more CalciumCalcium +121%
Contains more CopperCopper +119%
Contains more ZincZinc +10.5%
Contains less SodiumSodium -73.8%
Contains more ManganeseManganese +313.8%
Contains more SeleniumSelenium +160%

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 118% 0% 84% 45% 14% 30% 14% 16% 38% 0% 1093% 97%
Contains more Vitamin CVitamin C +27.5%
Contains more Vitamin B6Vitamin B6 +17.6%
Contains more Vitamin AVitamin A +12.6%
Contains more Vitamin EVitamin E +2411.1%
Contains more Vitamin B1Vitamin B1 +35%
Contains more Vitamin B2Vitamin B2 +85.7%
Contains more Vitamin B3Vitamin B3 +48.4%
Contains more Vitamin B5Vitamin B5 +203.4%
Contains more Vitamin KVitamin K +860.7%
Contains more FolateFolate +95.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Marrow-stem Kale DV% diff.
Vitamin K 45.5µg 437.1µg 326%
Manganese 0.159mg 0.658mg 22%
Folate 66µg 129µg 16%
Vitamin E 0.09mg 2.26mg 14%
Calcium 105mg 232mg 13%
Fiber 1g 4g 12%
Vitamin C 45mg 35.3mg 11%
Vitamin B2 0.07mg 0.13mg 5%
Iron 0.8mg 0.47mg 4%
Vitamin B5 0.088mg 0.267mg 4%
Protein 1.5g 3.02g 3%
Copper 0.021mg 0.046mg 3%
Vitamin A 223µg 251µg 3%
Choline 6.4mg 23.2mg 3%
Magnesium 19mg 27mg 2%
Phosphorus 37mg 25mg 2%
Sodium 65mg 17mg 2%
Vitamin B3 0.5mg 0.742mg 2%
Vitamin B6 0.194mg 0.165mg 2%
Calories 13kcal 32kcal 1%
Fats 0.2g 0.61g 1%
Carbs 2.18g 5.42g 1%
Potassium 252mg 213mg 1%
Selenium 0.5µg 1.3µg 1%
Vitamin B1 0.04mg 0.054mg 1%
Polyunsaturated fat 0.096g 0.201g 1%
Protein per 100 calories 12g 9.4g N/A
Calories per 10 g protein 87kcal 106kcal N/A
Weight per 100 calories 769g 313g N/A
Net carbs 1.18g 1.42g N/A
Sugar 1.18g 0.46g N/A
Zinc 0.19mg 0.21mg 0%
Saturated fat 0.027g 0.055g 0%
Monounsaturated fat 0.015g 0.03g 0%
Tryptophan 0.015mg 0.031mg 0%
Threonine 0.049mg 0.086mg 0%
Isoleucine 0.085mg 0.1mg 0%
Leucine 0.088mg 0.151mg 0%
Lysine 0.089mg 0.117mg 0%
Methionine 0.009mg 0.033mg 0%
Phenylalanine 0.044mg 0.087mg 0%
Valine 0.066mg 0.12mg 0%
Histidine 0.026mg 0.047mg 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% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more ProteinProtein +101.3%
Contains more FatsFats +205%
Contains more CarbsCarbs +148.6%
~equal in Water ~89.62g

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
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains less Sat. FatSaturated fat -50.9%
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +109.4%

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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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/nutrients
  2. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.