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  6. Chinese cabbage vs. Spinach raw

Chinese cabbage vs. Spinach raw — In-Depth Nutrition Comparison

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Summary of differences between Chinese cabbage and spinach raw

  • Chinese cabbage has more vitamin C; however, spinach raw is higher in vitamin K, manganese, folate, vitamin A, iron, magnesium, vitamin E, copper, and vitamin B2.
  • Spinach raw covers your daily need for vitamin K 365% more than Chinese cabbage.
  • Chinese cabbage has 2 times more vitamin C than spinach raw. While Chinese cabbage has 45mg of vitamin C, spinach raw has only 28.1mg.

These are the specific foods used in this comparison Cabbage, chinese (pak-choi), raw and Spinach, raw.

Infographic

Chinese cabbage vs Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains less SodiumSodium -17.7%
Contains more MagnesiumMagnesium +315.8%
Contains more PotassiumPotassium +121.4%
Contains more IronIron +238.8%
Contains more CopperCopper +519%
Contains more ZincZinc +178.9%
Contains more PhosphorusPhosphorus +32.4%
Contains more ManganeseManganese +464.2%
Contains more SeleniumSelenium +100%
~equal in Calcium ~99mg

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 94% 0% 156% 41% 20% 44% 14% 3.9% 45% 0% 1207% 146%
Contains more Vitamin CVitamin C +60.1%
Contains more Vitamin B5Vitamin B5 +35.4%
Contains more Vitamin AVitamin A +110.3%
Contains more Vitamin EVitamin E +2155.6%
Contains more Vitamin B1Vitamin B1 +95%
Contains more Vitamin B2Vitamin B2 +170%
Contains more Vitamin B3Vitamin B3 +44.8%
Contains more Vitamin KVitamin K +961.3%
Contains more FolateFolate +193.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.195mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Spinach raw DV% diff.
Vitamin K 45.5µg 482.9µg 365%
Manganese 0.159mg 0.897mg 32%
Folate 66µg 194µg 32%
Vitamin A 223µg 469µg 27%
Iron 0.8mg 2.71mg 24%
Vitamin C 45mg 28.1mg 19%
Magnesium 19mg 79mg 14%
Vitamin E 0.09mg 2.03mg 13%
Copper 0.021mg 0.13mg 12%
Potassium 252mg 558mg 9%
Vitamin B2 0.07mg 0.189mg 9%
Fiber 1g 2.2g 5%
Protein 1.5g 2.86g 3%
Zinc 0.19mg 0.53mg 3%
Vitamin B1 0.04mg 0.078mg 3%
Phosphorus 37mg 49mg 2%
Choline 6.4mg 19.3mg 2%
Calories 13kcal 23kcal 1%
Calcium 105mg 99mg 1%
Sodium 65mg 79mg 1%
Selenium 0.5µg 1µg 1%
Vitamin B3 0.5mg 0.724mg 1%
Protein per 100 calories 12g 12g N/A
Calories per 10 g protein 87kcal 80kcal N/A
Weight per 100 calories 769g 435g N/A
Fats 0.2g 0.39g 0%
Net carbs 1.18g 1.43g N/A
Carbs 2.18g 3.63g 0%
Sugar 1.18g 0.42g N/A
Vitamin B5 0.088mg 0.065mg 0%
Vitamin B6 0.194mg 0.195mg 0%
Saturated fat 0.027g 0.063g 0%
Monounsaturated fat 0.015g 0.01g 0%
Polyunsaturated fat 0.096g 0.165g 0%
Tryptophan 0.015mg 0.039mg 0%
Threonine 0.049mg 0.122mg 0%
Isoleucine 0.085mg 0.147mg 0%
Leucine 0.088mg 0.223mg 0%
Lysine 0.089mg 0.174mg 0%
Methionine 0.009mg 0.053mg 0%
Phenylalanine 0.044mg 0.129mg 0%
Valine 0.066mg 0.161mg 0%
Histidine 0.026mg 0.064mg 0%
Fructose 0.15g 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% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +90.7%
Contains more FatsFats +95%
Contains more CarbsCarbs +66.5%
~equal in Water ~91.4g

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains less Sat. FatSaturated fat -57.1%
Contains more Mono. FatMonounsaturated fat +50%
Contains more Poly. FatPolyunsaturated fat +71.9%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.