Kale vs. Chinese cabbage — In-Depth Nutrition Comparison

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Significant differences between kale and Chinese cabbage

Kale has more vitamin K, vitamin A, copper, manganese, and vitamin E; however, Chinese cabbage is richer in folate.
Kale covers your daily vitamin K needs 643% more than Chinese cabbage.
Chinese cabbage has 9 times less vitamin E than kale. Kale has 0.85mg of vitamin E, while Chinese cabbage has 0.09mg.

Specific food types used in this comparison are Kale, cooked, boiled, drained, without salt and Cabbage, chinese (pak-choi), raw.

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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Kale

Chinese cabbage

Contains more IronIron	+12.5%
Contains more CopperCopper	+642.9%
Contains more ZincZinc	+26.3%
Contains less SodiumSodium	-64.6%
Contains more ManganeseManganese	+161.6%
Contains more SeleniumSelenium	+80%

Contains more CalciumCalcium	+45.8%
Contains more PotassiumPotassium	+10.5%
Contains more PhosphorusPhosphorus	+32.1%

~equal in Magnesium ~19mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Kale

Chinese cabbage

Contains more Vitamin AVitamin A	+205.4%
Contains more Vitamin EVitamin E	+844.4%
Contains more Vitamin B1Vitamin B1	+32.5%
Contains more Vitamin KVitamin K	+1695.6%

Contains more Vitamin B5Vitamin B5	+79.6%
Contains more Vitamin B6Vitamin B6	+40.6%
Contains more FolateFolate	+407.7%
Contains more CholineCholine	+1500%

~equal in Vitamin C ~45mg

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.07mg

~equal in Vitamin B3 ~0.5mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	817µg	45.5µg	643%
Vitamin A	681µg	223µg	51%
Copper	0.156mg	0.021mg	15%
Folate	13µg	66µg	13%
Manganese	0.416mg	0.159mg	11%
Vitamin E	0.85mg	0.09mg	5%
Fiber	2g	1g	4%
Vitamin B6	0.138mg	0.194mg	4%
Vitamin C	41mg	45mg	4%
Calcium	72mg	105mg	3%
Sodium	23mg	65mg	2%
Vitamin B5	0.049mg	0.088mg	1%
Protein	1.9g	1.5g	1%
Choline	0.4mg	6.4mg	1%
Selenium	0.9µg	0.5µg	1%
Polyunsaturated fat	0.193g	0.096g	1%
Calories	28kcal	13kcal	1%
Vitamin B1	0.053mg	0.04mg	1%
Phosphorus	28mg	37mg	1%
Iron	0.9mg	0.8mg	1%
Potassium	228mg	252mg	1%
Carbs	5.63g	2.18g	1%
Fats	0.4g	0.2g	0%
Net carbs	3.63g	1.18g	N/A
Magnesium	18mg	19mg	0%
Sugar	1.25g	1.18g	N/A
Zinc	0.24mg	0.19mg	0%
Vitamin B2	0.07mg	0.07mg	0%
Vitamin B3	0.5mg	0.5mg	0%
Saturated fat	0.052g	0.027g	0%
Monounsaturated fat	0.03g	0.015g	0%
Tryptophan	0.023mg	0.015mg	0%
Threonine	0.085mg	0.049mg	0%
Isoleucine	0.114mg	0.085mg	0%
Leucine	0.133mg	0.088mg	0%
Lysine	0.114mg	0.089mg	0%
Methionine	0.018mg	0.009mg	0%
Phenylalanine	0.097mg	0.044mg	0%
Valine	0.104mg	0.066mg	0%
Histidine	0.04mg	0.026mg	0%