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Apple vs. Napa cabbage — In-Depth Nutrition Comparison

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Summary of differences between apples and napa cabbage

  • The amount of folate, iron, copper, and manganese in napa cabbage is higher than in apples.

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.
Apple
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 1.8% 9.4% 4.5% 9% 1.1% 4.7% 0.13% 4.6% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 8.7% 7.7% 28% 32% 3.8% 8.1% 1.4% 26% 2.2%
Contains more PotassiumPotassium +23%
Contains less SodiumSodium -90.9%
Contains more MagnesiumMagnesium +60%
Contains more CalciumCalcium +383.3%
Contains more IronIron +516.7%
Contains more CopperCopper +255.6%
Contains more ZincZinc +250%
Contains more PhosphorusPhosphorus +72.7%
Contains more ManganeseManganese +480%
Contains more SeleniumSelenium +∞%

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
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 15% 1% 3.6% 0% 4.3% 6% 1.7% 3.7% 9.5% 0% 5.5% 2.3% 1.9%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 11% 4.3% 0% 0% 1.3% 5.8% 8.7% 2.1% 8.5% 0% 0% 32% 0%
Contains more Vitamin CVitamin C +43.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +240%
Contains more Vitamin B5Vitamin B5 +74.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +333.3%
Contains more Vitamin B3Vitamin B3 +412.1%
Contains more FolateFolate +1333.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.025mg
~equal in Vitamin B6 ~0.037mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Apple
2
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 CarbsCarbs +519.3%
Contains more OtherOther +17.6%
Contains more ProteinProtein +323.1%
Contains more WaterWater +12.6%
~equal in Fats ~0.17g

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 DV% diff.
Fiber 2.4g 10%
Folate 3µg 43µg 10%
Copper 0.027mg 0.096mg 8%
Iron 0.12mg 0.74mg 8%
Fructose 5.9g 7%
Manganese 0.035mg 0.203mg 7%
Carbs 13.81g 2.23g 4%
Vitamin K 2.2µg 2%
Vitamin B3 0.091mg 0.466mg 2%
Protein 0.26g 1.1g 2%
Calories 52kcal 12kcal 2%
Vitamin C 4.6mg 3.2mg 2%
Calcium 6mg 29mg 2%
Choline 3.4mg 1%
Potassium 107mg 87mg 1%
Vitamin B5 0.061mg 0.035mg 1%
Magnesium 5mg 8mg 1%
Selenium 0µg 0.4µg 1%
Vitamin B1 0.017mg 0.005mg 1%
Vitamin E 0.18mg 1%
Vitamin A 3µg 13µg 1%
Zinc 0.04mg 0.14mg 1%
Phosphorus 11mg 19mg 1%
Fats 0.17g 0.17g 0%
Net carbs 11.41g 2.23g N/A
Sugar 10.39g N/A
Starch 0.05g 0%
Sodium 1mg 11mg 0%
Vitamin B2 0.026mg 0.025mg 0%
Vitamin B6 0.041mg 0.037mg 0%
Saturated fat 0.028g 0%
Monounsaturated fat 0.007g 0%
Polyunsaturated fat 0.051g 0%
Tryptophan 0.001mg 0%
Threonine 0.006mg 0%
Isoleucine 0.006mg 0%
Leucine 0.013mg 0%
Lysine 0.012mg 0%
Methionine 0.001mg 0%
Phenylalanine 0.006mg 0%
Valine 0.012mg 0%
Histidine 0.005mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Apple Napa cabbage
Low Calories diet ok
Low Fats diet Equal
Low Carbs 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
4%
Apple
6%
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.