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

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The main differences between sweet potatoes and Chinese cabbage

  • Sweet potatoes are richer in vitamin A, vitamin B5, copper, manganese, fiber, and vitamin B6, yet Chinese cabbage is richer in vitamin K, vitamin C, folate, and calcium.
  • Daily need coverage for vitamin A for sweet potatoes is 82% higher.
  • Sweet potatoes contain 10 times more vitamin B5 than Chinese cabbage. Sweet potatoes contain 0.884mg of vitamin B5, while Chinese cabbage contains 0.088mg.
  • Chinese cabbage has a lower glycemic index than sweet potatoes.

Food types used in this article are Sweet potato, cooked, baked in skin, flesh, without salt and Cabbage, chinese (pak-choi), raw.

Infographic

Sweet potato vs Chinese cabbage 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 19% 11% 42% 26% 54% 8.7% 23% 4.7% 65% 1.1%
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%
Contains more MagnesiumMagnesium +42.1%
Contains more PotassiumPotassium +88.5%
Contains more CopperCopper +666.7%
Contains more ZincZinc +68.4%
Contains more PhosphorusPhosphorus +45.9%
Contains less SodiumSodium -44.6%
Contains more ManganeseManganese +212.6%
Contains more CalciumCalcium +176.3%
Contains more IronIron +15.9%
Contains more SeleniumSelenium +150%

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 65% 0% 320% 14% 27% 24% 28% 53% 66% 0% 5.8% 4.5%
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%
Contains more Vitamin AVitamin A +330.9%
Contains more Vitamin EVitamin E +688.9%
Contains more Vitamin B1Vitamin B1 +167.5%
Contains more Vitamin B2Vitamin B2 +51.4%
Contains more Vitamin B3Vitamin B3 +197.4%
Contains more Vitamin B5Vitamin B5 +904.5%
Contains more Vitamin B6Vitamin B6 +47.4%
Contains more Vitamin CVitamin C +129.6%
Contains more Vitamin KVitamin K +1878.3%
Contains more FolateFolate +1000%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Chinese cabbage DV% diff.
Vitamin A 961µg 223µg 82%
Vitamin K 2.3µg 45.5µg 36%
Vitamin C 19.6mg 45mg 28%
Copper 0.161mg 0.021mg 16%
Vitamin B5 0.884mg 0.088mg 16%
Manganese 0.497mg 0.159mg 15%
Folate 6µg 66µg 15%
Fiber 3.3g 1g 9%
Calcium 38mg 105mg 7%
Potassium 475mg 252mg 7%
Vitamin B6 0.286mg 0.194mg 7%
Carbs 20.71g 2.18g 6%
Vitamin B1 0.107mg 0.04mg 6%
Vitamin B3 1.487mg 0.5mg 6%
Calories 90kcal 13kcal 4%
Vitamin E 0.71mg 0.09mg 4%
Starch 7.05g 3%
Vitamin B2 0.106mg 0.07mg 3%
Magnesium 27mg 19mg 2%
Phosphorus 54mg 37mg 2%
Protein 2.01g 1.5g 1%
Iron 0.69mg 0.8mg 1%
Zinc 0.32mg 0.19mg 1%
Sodium 36mg 65mg 1%
Selenium 0.2µg 0.5µg 1%
Choline 13.1mg 6.4mg 1%
Fructose 0.5g 1%
Protein per 100 calories 2.2g 12g N/A
Calories per 10 g protein 448kcal 87kcal N/A
Weight per 100 calories 111g 769g N/A
Fats 0.15g 0.2g 0%
Net carbs 17.41g 1.18g N/A
Sugar 6.48g 1.18g N/A
Saturated fat 0.052g 0.027g 0%
Monounsaturated fat 0.002g 0.015g 0%
Polyunsaturated fat 0.092g 0.096g 0%
Tryptophan 0.04mg 0.015mg 0%
Threonine 0.107mg 0.049mg 0%
Isoleucine 0.07mg 0.085mg 0%
Leucine 0.118mg 0.088mg 0%
Lysine 0.084mg 0.089mg 0%
Methionine 0.037mg 0.009mg 0%
Phenylalanine 0.114mg 0.044mg 0%
Valine 0.11mg 0.066mg 0%
Histidine 0.039mg 0.026mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more ProteinProtein +34%
Contains more CarbsCarbs +850%
Contains more FatsFats +33.3%
Contains more WaterWater +25.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 63%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.092 g
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains less Sat. FatSaturated fat -48.1%
Contains more Mono. FatMonounsaturated fat +650%
~equal in Polyunsaturated fat ~0.096g

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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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/nutrients
  2. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.