Chinese cabbage vs. Potato — In-Depth Nutrition Comparison

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Significant differences between Chinese cabbage and potatoes

Chinese cabbage has more vitamin C, vitamin K, vitamin A, folate, and calcium; however, potatoes are richer in copper, vitamin B6, potassium, carbs, and vitamin B5.
Chinese cabbage covers your daily vitamin C needs 39% more than potatoes.
Potatoes have 223 times less vitamin A than Chinese cabbage. Chinese cabbage has 223µg of vitamin A, while potatoes have 1µg.
Potatoes have a higher glycemic index. The glycemic index of potatoes is 86, while the glycemic index of Chinese cabbage is 32.

Specific food types used in this comparison are Cabbage, chinese (pak-choi), raw and Potatoes, baked, flesh, and skin, without salt.

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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.

Chinese cabbage

Potato

Contains more CalciumCalcium	+600%
Contains more SeleniumSelenium	+25%

Contains more MagnesiumMagnesium	+47.4%
Contains more PotassiumPotassium	+112.3%
Contains more IronIron	+35%
Contains more CopperCopper	+461.9%
Contains more ZincZinc	+89.5%
Contains more PhosphorusPhosphorus	+89.2%
Contains less SodiumSodium	-84.6%
Contains more ManganeseManganese	+37.7%

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.

Chinese cabbage

Potato

Contains more Vitamin CVitamin C	+368.8%
Contains more Vitamin AVitamin A	+22200%
Contains more Vitamin EVitamin E	+125%
Contains more Vitamin B2Vitamin B2	+45.8%
Contains more Vitamin KVitamin K	+2175%
Contains more FolateFolate	+135.7%

Contains more Vitamin B1Vitamin B1	+60%
Contains more Vitamin B3Vitamin B3	+182%
Contains more Vitamin B5Vitamin B5	+327.3%
Contains more Vitamin B6Vitamin B6	+60.3%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	45mg	9.6mg	39%
Vitamin K	45.5µg	2µg	36%
Vitamin A	223µg	1µg	25%
Copper	0.021mg	0.118mg	11%
Folate	66µg	28µg	10%
Calcium	105mg	15mg	9%
Vitamin B6	0.194mg	0.311mg	9%
Potassium	252mg	535mg	8%
Starch		17.27g	7%
Carbs	2.18g	21.15g	6%
Vitamin B3	0.5mg	1.41mg	6%
Vitamin B5	0.088mg	0.376mg	6%
Fiber	1g	2.2g	5%
Phosphorus	37mg	70mg	5%
Calories	13kcal	93kcal	4%
Iron	0.8mg	1.08mg	4%
Manganese	0.159mg	0.219mg	3%
Protein	1.5g	2.5g	2%
Magnesium	19mg	28mg	2%
Zinc	0.19mg	0.36mg	2%
Sodium	65mg	10mg	2%
Vitamin B1	0.04mg	0.064mg	2%
Vitamin B2	0.07mg	0.048mg	2%
Choline	6.4mg	14.8mg	2%
Protein per 100 calories	12g	2.7g	N/A
Calories per 10 g protein	87kcal	372kcal	N/A
Weight per 100 calories	769g	108g	N/A
Fats	0.2g	0.13g	0%
Net carbs	1.18g	18.95g	N/A
Sugar	1.18g	1.18g	N/A
Vitamin E	0.09mg	0.04mg	0%
Selenium	0.5µg	0.4µg	0%
Saturated fat	0.027g	0.034g	0%
Monounsaturated fat	0.015g	0.003g	0%
Polyunsaturated fat	0.096g	0.057g	0%
Tryptophan	0.015mg	0.025mg	0%
Threonine	0.049mg	0.081mg	0%
Isoleucine	0.085mg	0.08mg	0%
Leucine	0.088mg	0.119mg	0%
Lysine	0.089mg	0.13mg	0%
Methionine	0.009mg	0.038mg	0%
Phenylalanine	0.044mg	0.099mg	0%
Valine	0.066mg	0.125mg	0%
Histidine	0.026mg	0.042mg	0%
Fructose		0.34g	0%