Russet potato vs. Chinese cabbage — In-Depth Nutrition Comparison

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Important differences between russet potatoes and Chinese cabbage

Russet potatoes have more vitamin B6, copper, potassium, carbs, and vitamin B5; however, Chinese cabbage has more vitamin C, vitamin K, vitamin A, folate, and calcium.
Chinese cabbage's daily need coverage for vitamin C is 41% more.
Russet potatoes have 10 times more carbs than Chinese cabbage. Russet potatoes have 21.44g of carbs, while Chinese cabbage has 2.18g.
Russet potatoes have a higher glycemic index than Chinese cabbage.

The food varieties used in the comparison are Potatoes, Russet, flesh, and skin, baked and Cabbage, chinese (pak-choi), raw.

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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.

Russet potato

Chinese cabbage

Contains more MagnesiumMagnesium	+57.9%
Contains more PotassiumPotassium	+118.3%
Contains more IronIron	+33.8%
Contains more CopperCopper	+409.5%
Contains more ZincZinc	+84.2%
Contains more PhosphorusPhosphorus	+91.9%
Contains less SodiumSodium	-78.5%
Contains more ManganeseManganese	+43.4%

Contains more CalciumCalcium

+483.3%

~equal in Selenium ~0.5µg

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.

Russet potato

Chinese cabbage

Contains more Vitamin B1Vitamin B1	+67.5%
Contains more Vitamin B3Vitamin B3	+169.6%
Contains more Vitamin B5Vitamin B5	+331.8%
Contains more Vitamin B6Vitamin B6	+82.5%

Contains more Vitamin CVitamin C	+442.2%
Contains more Vitamin AVitamin A	+22200%
Contains more Vitamin EVitamin E	+28.6%
Contains more Vitamin B2Vitamin B2	+45.8%
Contains more Vitamin KVitamin K	+2175%
Contains more FolateFolate	+153.8%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	8.3mg	45mg	41%
Vitamin K	2µg	45.5µg	36%
Vitamin A	1µg	223µg	25%
Vitamin B6	0.354mg	0.194mg	12%
Copper	0.107mg	0.021mg	10%
Folate	26µg	66µg	10%
Calcium	18mg	105mg	9%
Potassium	550mg	252mg	9%
Starch	17.45g		7%
Carbs	21.44g	2.18g	6%
Vitamin B5	0.38mg	0.088mg	6%
Fiber	2.3g	1g	5%
Phosphorus	71mg	37mg	5%
Vitamin B3	1.348mg	0.5mg	5%
Calories	97kcal	13kcal	4%
Magnesium	30mg	19mg	3%
Iron	1.07mg	0.8mg	3%
Manganese	0.228mg	0.159mg	3%
Protein	2.63g	1.5g	2%
Sodium	14mg	65mg	2%
Vitamin B1	0.067mg	0.04mg	2%
Vitamin B2	0.048mg	0.07mg	2%
Choline	15mg	6.4mg	2%
Zinc	0.35mg	0.19mg	1%
Protein per 100 calories	2.7g	12g	N/A
Calories per 10 g protein	369kcal	87kcal	N/A
Weight per 100 calories	103g	769g	N/A
Fats	0.13g	0.2g	0%
Net carbs	19.14g	1.18g	N/A
Sugar	1.08g	1.18g	N/A
Vitamin E	0.07mg	0.09mg	0%
Selenium	0.5µg	0.5µg	0%
Saturated fat	0.032g	0.027g	0%
Monounsaturated fat	0.003g	0.015g	0%
Polyunsaturated fat	0.054g	0.096g	0%
Tryptophan	0.027mg	0.015mg	0%
Threonine	0.086mg	0.049mg	0%
Isoleucine	0.085mg	0.085mg	0%
Leucine	0.125mg	0.088mg	0%
Lysine	0.137mg	0.089mg	0%
Methionine	0.041mg	0.009mg	0%
Phenylalanine	0.104mg	0.044mg	0%
Valine	0.131mg	0.066mg	0%
Histidine	0.044mg	0.026mg	0%
Fructose	0.32g		0%