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Broccoli vs. Napa cabbage — In-Depth Nutrition Comparison

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Significant differences between Broccoli and Napa cabbage

  • Broccoli is richer in Vitamin C, Vitamin B5, Vitamin B6, Vitamin B2, Potassium, Phosphorus, and Vitamin B1, while Napa cabbage is higher in Copper.
  • Broccoli covers your daily Vitamin C needs 96% more than Napa cabbage.
  • Broccoli has 16 times more Vitamin B5 than Napa cabbage. Broccoli has 0.573mg of Vitamin B5, while Napa cabbage has 0.035mg.

Specific food types used in this comparison are Broccoli, raw and Cabbage, napa, cooked.

Infographic

Broccoli 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
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 MagnesiumMagnesium +162.5%
Contains more CalciumCalcium +62.1%
Contains more PotassiumPotassium +263.2%
Contains more ZincZinc +192.9%
Contains more PhosphorusPhosphorus +247.4%
Contains more SeleniumSelenium +525%
Contains more CopperCopper +95.9%
Contains less SodiumSodium -66.7%
~equal in Iron ~0.74mg
~equal in Manganese ~0.203mg

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.
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 297% 37% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
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% 16% 0% 0% 1.3% 5.8% 8.7% 2.1% 8.5% 0% 0% 32% 0%
Contains more Vitamin CVitamin C +2687.5%
Contains more Vitamin AVitamin A +136.9%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1320%
Contains more Vitamin B2Vitamin B2 +368%
Contains more Vitamin B3Vitamin B3 +37.1%
Contains more Vitamin B5Vitamin B5 +1537.1%
Contains more Vitamin B6Vitamin B6 +373%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +46.5%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 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 ProteinProtein +156.4%
Contains more FatsFats +117.6%
Contains more CarbsCarbs +197.8%
Contains more OtherOther +411.8%
~equal in Water ~96.33g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Broccoli Napa cabbage Opinion
Calories 34kcal 12kcal Broccoli
Protein 2.82g 1.1g Broccoli
Fats 0.37g 0.17g Broccoli
Vitamin C 89.2mg 3.2mg Broccoli
Net carbs 4.04g 2.23g Broccoli
Carbs 6.64g 2.23g Broccoli
Magnesium 21mg 8mg Broccoli
Calcium 47mg 29mg Broccoli
Potassium 316mg 87mg Broccoli
Iron 0.73mg 0.74mg Napa cabbage
Sugar 1.7g Napa cabbage
Fiber 2.6g Broccoli
Copper 0.049mg 0.096mg Napa cabbage
Zinc 0.41mg 0.14mg Broccoli
Phosphorus 66mg 19mg Broccoli
Sodium 33mg 11mg Napa cabbage
Vitamin A 623IU 263IU Broccoli
Vitamin A RAE 31µg 13µg Broccoli
Vitamin E 0.78mg Broccoli
Manganese 0.21mg 0.203mg Broccoli
Selenium 2.5µg 0.4µg Broccoli
Vitamin B1 0.071mg 0.005mg Broccoli
Vitamin B2 0.117mg 0.025mg Broccoli
Vitamin B3 0.639mg 0.466mg Broccoli
Vitamin B5 0.573mg 0.035mg Broccoli
Vitamin B6 0.175mg 0.037mg Broccoli
Vitamin K 101.6µg Broccoli
Folate 63µg 43µg Broccoli
Choline 18.7mg Broccoli
Saturated Fat 0.039g Napa cabbage
Monounsaturated Fat 0.011g Broccoli
Polyunsaturated fat 0.038g Broccoli
Tryptophan 0.033mg Broccoli
Threonine 0.088mg Broccoli
Isoleucine 0.079mg Broccoli
Leucine 0.129mg Broccoli
Lysine 0.135mg Broccoli
Methionine 0.038mg Broccoli
Phenylalanine 0.117mg Broccoli
Valine 0.125mg Broccoli
Histidine 0.059mg Broccoli
Fructose 0.68g Broccoli

Which food is preferable for your diet?

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

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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
61%
Broccoli
7%
Napa cabbage
Minerals Daily Need Coverage Score
19%
Broccoli
12%
Napa cabbage

Comparison summary

Which food is lower in Sugar?
Napa cabbage
Napa cabbage is lower in Sugar (difference - 1.7g)
Which food contains less Sodium?
Napa cabbage
Napa cabbage contains less Sodium (difference - 22mg)
Which food is lower in Saturated Fat?
Napa cabbage
Napa cabbage is lower in Saturated Fat (difference - 0.039g)
Which food is cheaper?
Napa cabbage
Napa cabbage is cheaper (difference - $0.4)
Which food is richer in minerals?
Broccoli
Broccoli is relatively richer in minerals
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.