Comparing Nutrients in 500 calories Boiled Chinese Cabbage VS Kimchi

Weight per 500 calories

• Boiled Chinese Cabbage: 4167g
• Kimchi: 3333g

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

Which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.87% 6.67g	17% 16.7g	97g per day for Men 19-50 years
Saturated Fat	2.73% 0.88g	6.98% 2.23g	32g per day for Men 19-50 years
Omega 3	107% 1.7g	285% 4.57g	1.6g per day for Men 19-50 years
Omega 6	7.6% 1.3g	20.4% 3.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	61.5% 80g	130g per day for Men 19-50 years
Sugars	47.7% 34.6g	48.7% 35.3g	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	110% 41.7g	140% 53.3g	38g per day for Men 19-50 years
Protein	116% 65g	65.5% 36.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Chinese Cabbage	Kimchi	Recommended Dietary Allowance
Vitamin A	981% 8833μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	111% 1.33mg	27.8% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	202% 2.63mg	538% 7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	111% 18mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	532% 6.9mg	546% 7.1mg	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	427% 1708μg	433% 1733μg	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	1204% 1083mg	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	25% 3.75mg	24.4% 3.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1181% 1417μg	1211% 1453μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chinese Cabbage	Kimchi	Recommended Dietary Allowance
Calcium	388% 3875mg	110% 1100mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	89% 0.8mg	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	542% 43.3mg	1042% 83.3mg	8mg per day for Men 19-50 years
Magnesium	109% 458mg	111% 467mg	420mg per day for Men 19-50 years
Manganese	261% 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	173% 1208mg	114% 800mg	700mg per day for Men 19-50 years
Potassium	455% 15458mg	148% 5033mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	94% 1417mg	1107% 16600mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	66.7% 7.33mg	11mg per day for Men 19-50 years
Water	108% 3981g	85% 3143g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.
• Both Boiled and Drained Chinese Cabbage as well as Cabbage Kimchi have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Boiled and Drained Chinese Cabbage as well as Cabbage Kimchi have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.