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Comparing Nutrients in 100 calories Chinese CabbageVS Boiled Chinese Cabbage

Weight per 100 calories

Chinese Cabbage
769g
Boiled Chinese Cabbage
833g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 100 calories - Chinese Cabbage or Boiled Chinese Cabbage?

Macros Ratio

Protein Fat Carbs

Chinese Cabbage
36%
11%
53%
Boiled Chinese Cabbage
42%
10%
48%
100 kcal ▼

Macro Nutrients

Chinese Cabbagevs Boiled Chinese Cabbage
3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.6%1.54g
Fat
1.37%1.33g
1.54 gvs1.33 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.65%0.21g
Saturated Fat
0.55%0.18g
0.21 gvs0.18 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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26.4%0.42g
Omega 3
21.4%0.34g
0.42 gvs0.34 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.9%0.32g
Omega 6
1.5%0.26g
0.32 gvs0.26 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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13%16.8g
Carbohydrate
11.4%15g
16.8 gvs15 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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12.5%9.08g
Sugars
9.54%6.9g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
9.08 gvs6.9 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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20.2%7.7g
Fiber
22%8.33g
7.7 gvs8.33 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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20.6%11.5g
Protein
23.2%13g
11.5 gvs13 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Chinese Cabbagevs Boiled Chinese Cabbage
191%1715μg
Vitamin A
196%1767μg
RAE, retinol activity equivalents
1715 μgvs1767 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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25.6%0.31mg
Vitamin B1
22.2%0.27mg
Thiamine
0.31 mgvs0.27 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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41.4%0.54mg
Vitamin B2
40.4%0.53mg
Riboflavin
0.54 mgvs0.53 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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24%3.85mg
Vitamin B3
22.3%3.57mg
Niacin, nicotinic acid, niacinamide
3.85 mgvs3.57 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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13.5%0.68mg
Vitamin B5
13%0.66mg
Pantothenic acid
0.68 mgvs0.66 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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115%1.5mg
Vitamin B6
106%1.4mg
Pyridoxine
1.5 mgvs1.4 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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127%508μg
Vitamin B9
85.4%342μg
Folates and Folic Acid
508 μgvs342 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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385%346mg
Vitamin C
241%217mg
Ascorbic acid
346 mgvs217 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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4.6%0.69mg
Vitamin E
5%0.75mg
Tocopherols and Tocotrienols
0.69 mgvs0.75 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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292%350μg
Vitamin K
236%283μg
Phytomenadione or phylloquinone
350 μgvs283 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Chinese Cabbagevs Boiled Chinese Cabbage
80.8%808mg
Calcium
77.5%775mg
808 mgvs775 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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18%0.16mg
Copper
17.6%0.16mg
0.16 mgvs0.16 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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77%6.15mg
Iron
108%8.67mg
6.15 mgvs8.67 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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34.8%146mg
Magnesium
22%92mg
146 mgvs92 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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53%1.22mg
Manganese
52%1.2mg
1.22 mgvs1.2 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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40.7%285mg
Phosphorus
34.5%242mg
285 mgvs242 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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57%1938mg
Potassium
91%3092mg
1938 mgvs3092 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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7%3.85μg
Selenium
6.06%3.33μg
3.85 μgvs3.33 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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33.3%500mg
Sodium
19%283mg
500 mgvs283 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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13.3%1.46mg
Zinc
13%1.4mg
1.46 mgvs1.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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20%733g
Water
21.5%796g
733 gvs796 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Chinese Cabbage vs Boiled Chinese Cabbage:
Comparing minerals per 100 calories for Chinese Cabbage vs Boiled Chinese Cabbage:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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