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Apple vs. Napa cabbage — In-Depth Nutrition Comparison

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Summary of differences between Apple and Napa cabbage

  • The amount of Folate, Iron, Copper, and Manganese in Napa cabbage is higher than in Apple.

These are the specific foods used in this comparison Apples, raw, with skin and Cabbage, napa, cooked.

Infographic

Apple vs Napa cabbage infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Potassium +23%
Contains less Sodium -90.9%
Contains more Calcium +383.3%
Contains more Iron +516.7%
Contains more Magnesium +60%
Contains more Phosphorus +72.7%
Contains more Zinc +250%
Contains more Copper +255.6%
Contains more Manganese +480%
Contains more Selenium +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 4% 5% 10% 1% 2% 9% 5% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 28% 6% 9% 8% 2% 4% 32% 27% 3%
Contains more Potassium +23%
Contains less Sodium -90.9%
Contains more Calcium +383.3%
Contains more Iron +516.7%
Contains more Magnesium +60%
Contains more Phosphorus +72.7%
Contains more Zinc +250%
Contains more Copper +255.6%
Contains more Manganese +480%
Contains more Selenium +∞%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Apple
7
:
Contains more Vitamin C +43.8%
Contains more Vitamin B1 +240%
Contains more Vitamin B5 +74.3%
Contains more Vitamin B6 +10.8%
Contains more Vitamin A +387%
Contains more Vitamin B3 +412.1%
Contains more Folate +1333.3%
Equal in Vitamin B2 - 0.025
Equal in Vitamin B6 - 0.037
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 4% 0% 16% 5% 6% 2% 4% 10% 3% 0% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 11% 2% 6% 9% 3% 9% 33% 0% 0%
Contains more Vitamin C +43.8%
Contains more Vitamin B1 +240%
Contains more Vitamin B5 +74.3%
Contains more Vitamin B6 +10.8%
Contains more Vitamin A +387%
Contains more Vitamin B3 +412.1%
Contains more Folate +1333.3%
Equal in Vitamin B2 - 0.025
Equal in Vitamin B6 - 0.037

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +519.3%
Contains more Other +17.6%
Contains more Protein +323.1%
Contains more Water +12.6%
Equal in Fats - 0.17
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
2% 96%
Protein: 1.1 g
Fats: 0.17 g
Carbs: 2.23 g
Water: 96.33 g
Other: 0.17 g
Contains more Carbs +519.3%
Contains more Other +17.6%
Contains more Protein +323.1%
Contains more Water +12.6%
Equal in Fats - 0.17

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Apple Napa cabbage
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Apple Napa cabbage Opinion
Net carbs 11.41g 2.23g Apple
Protein 0.26g 1.1g Napa cabbage
Fats 0.17g 0.17g
Carbs 13.81g 2.23g Apple
Calories 52kcal 12kcal Apple
Starch 0.05g Apple
Fructose 5.9g Apple
Sugar 10.39g Napa cabbage
Fiber 2.4g Apple
Calcium 6mg 29mg Napa cabbage
Iron 0.12mg 0.74mg Napa cabbage
Magnesium 5mg 8mg Napa cabbage
Phosphorus 11mg 19mg Napa cabbage
Potassium 107mg 87mg Apple
Sodium 1mg 11mg Apple
Zinc 0.04mg 0.14mg Napa cabbage
Copper 0.027mg 0.096mg Napa cabbage
Manganese 0.035mg 0.203mg Napa cabbage
Selenium 0µg 0.4µg Napa cabbage
Vitamin A 54IU 263IU Napa cabbage
Vitamin A RAE 3µg 13µg Napa cabbage
Vitamin E 0.18mg Apple
Vitamin C 4.6mg 3.2mg Apple
Vitamin B1 0.017mg 0.005mg Apple
Vitamin B2 0.026mg 0.025mg Apple
Vitamin B3 0.091mg 0.466mg Napa cabbage
Vitamin B5 0.061mg 0.035mg Apple
Vitamin B6 0.041mg 0.037mg Apple
Folate 3µg 43µg Napa cabbage
Vitamin K 2.2µg Apple
Tryptophan 0.001mg Apple
Threonine 0.006mg Apple
Isoleucine 0.006mg Apple
Leucine 0.013mg Apple
Lysine 0.012mg Apple
Methionine 0.001mg Apple
Phenylalanine 0.006mg Apple
Valine 0.012mg Apple
Histidine 0.005mg Apple
Saturated Fat 0.028g Napa cabbage
Monounsaturated Fat 0.007g Apple
Polyunsaturated fat 0.051g Apple

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Apple Napa cabbage
Low Fats diet Equal
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
5%
Apple
7%
Napa cabbage
Minerals Daily Need Coverage Score
4%
Apple
12%
Napa cabbage

Comparison summary

Which food is lower in Sugar?
Napa cabbage
Napa cabbage is lower in Sugar (difference - 10.39g)
Which food is lower in Saturated Fat?
Napa cabbage
Napa cabbage is lower in Saturated Fat (difference - 0.028g)
Which food is lower in glycemic index?
Napa cabbage
Napa cabbage is lower in glycemic index (difference - 4)
Which food is cheaper?
Napa cabbage
Napa cabbage is cheaper (difference - $0.5)
Which food is richer in minerals?
Napa cabbage
Napa cabbage is relatively richer in minerals
Which food contains less Sodium?
Apple
Apple contains less Sodium (difference - 10mg)
Which food is richer in vitamins?
Apple
Apple is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/nutrients
  2. Napa cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168572/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.