Comparing Nutrients in 300 calories Boiled Chinese Cabbage VS Kimchi

Weight per 300 calories

• Boiled Chinese Cabbage: 2500g
• Kimchi: 2000g

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

Which food has more nutrients per 300 calories - Boiled Chinese Cabbage or Kimchi?

Macros Ratio

	Protein	Fat	Carbs
Boiled Chinese Cabbage	42%	10%	48%
Kimchi	24%	24%	52%

Macro Nutrients

	Boiled Chinese Cabbage	Kimchi	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	10.3% 10g	97g per day for Men 19-50 years
Saturated Fat	1.64% 0.53g	4.2% 1.34g	32g per day for Men 19-50 years
Omega 3	64% 1.03g	171% 2.74g	1.6g per day for Men 19-50 years
Omega 6	4.56% 0.78g	12.2% 2.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	37% 48g	130g per day for Men 19-50 years
Sugars	28.6% 20.8g	29.2% 21g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	65.8% 25g	84.2% 32g	38g per day for Men 19-50 years
Protein	69.6% 39g	39.3% 22g	56g per day for Men 19-50 years

Vitamins

	Boiled Chinese Cabbage	Kimchi	Recommended Dietary Allowance
Vitamin A	589% 5300μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	121% 1.58mg	323% 4.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67% 10.7mg	138% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.5% 1.98mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	319% 4.15mg	328% 4.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	256% 1025μg	260% 1040μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	722% 650mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15% 2.25mg	14.7% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	708% 850μg	727% 872μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chinese Cabbage	Kimchi	Recommended Dietary Allowance
Calcium	233% 2325mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	52.8% 0.48mg	53.3% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	325% 26mg	625% 50mg	8mg per day for Men 19-50 years
Magnesium	65.5% 275mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	157% 3.6mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	104% 725mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	273% 9275mg	89% 3020mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	56.7% 850mg	664% 9960mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.25mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	64.6% 2389g	51% 1886g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Chinese Cabbage vs Kimchi:

• Boiled and Drained Chinese Cabbage has 53 times more Vitamin A, 4 times more Vitamin B1 and more Vitamin C than Cabbage Kimchi.
• While Cabbage Kimchi contains 2.7 times more Vitamin B2 and 2.1 times more Vitamin B3 than Boiled and Drained Chinese Cabbage.
• Both Boiled and Drained Chinese Cabbage and Cabbage Kimchi have similar amounts of Vitamin B6, Vitamin B9, Vitamin E and Vitamin K per 300 kcal.
• Both Boiled and Drained Chinese Cabbage as well as Cabbage Kimchi have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Chinese Cabbage vs Kimchi:

• Boiled and Drained Chinese Cabbage has 3.5 times more Calcium, 1.5 times more Phosphorus, 3.1 times more Potassium and 1.3 times more Water than Cabbage Kimchi.
• While Cabbage Kimchi contains 1.9 times more Iron and 11.7 times more Sodium than Boiled and Drained Chinese Cabbage.
• Both Boiled and Drained Chinese Cabbage and Cabbage Kimchi have similar amounts of Copper, Magnesium, Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Chinese Cabbage has 1.8 times more Protein than Cabbage Kimchi.
• While Cabbage Kimchi contains 2.5 times more Fat, 2.6 times more Saturated Fat, 2.7 times more Omega 3, 2.7 times more Omega 6 and 1.3 times more Fiber than Boiled and Drained Chinese Cabbage.
• Both Boiled and Drained Chinese Cabbage and Cabbage Kimchi have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Boiled and Drained Chinese Cabbage as well as Cabbage Kimchi have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.