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Cauliflower vs. Napa cabbage — In-Depth Nutrition Comparison

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A recap on the differences between cauliflower and napa cabbage

  • Cauliflower has more vitamin C, vitamin B5, vitamin B6, and potassium; however, napa cabbage is higher in copper and vitamin A.
  • Cauliflower covers your daily vitamin C needs 50% more than napa cabbage.
  • Napa cabbage contains 19 times less vitamin B5 than cauliflower. Cauliflower contains 0.667mg of vitamin B5, while napa cabbage contains 0.035mg.

Food varieties used in this article are Cauliflower, raw and Cabbage, napa, cooked.

Infographic

Cauliflower vs Napa cabbage infographic
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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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
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 +87.5%
Contains more PotassiumPotassium +243.7%
Contains more ZincZinc +92.9%
Contains more PhosphorusPhosphorus +131.6%
Contains more SeleniumSelenium +50%
Contains more CalciumCalcium +31.8%
Contains more IronIron +76.2%
Contains more CopperCopper +146.2%
Contains less SodiumSodium -63.3%
Contains more ManganeseManganese +31%

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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
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 +1406.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +900%
Contains more Vitamin B2Vitamin B2 +140%
Contains more Vitamin B5Vitamin B5 +1805.7%
Contains more Vitamin B6Vitamin B6 +397.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +32.6%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.466mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Napa cabbage DV% diff.
Vitamin C 48.2mg 3.2mg 50%
Vitamin K 15.5µg 13%
Vitamin B5 0.667mg 0.035mg 13%
Vitamin B6 0.184mg 0.037mg 11%
Choline 44.3mg 8%
Fiber 2g 8%
Copper 0.039mg 0.096mg 6%
Potassium 299mg 87mg 6%
Vitamin B1 0.05mg 0.005mg 4%
Phosphorus 44mg 19mg 4%
Iron 0.42mg 0.74mg 4%
Folate 57µg 43µg 4%
Vitamin B2 0.06mg 0.025mg 3%
Manganese 0.155mg 0.203mg 2%
Magnesium 15mg 8mg 2%
Protein 1.92g 1.1g 2%
Saturated fat 0.13g 1%
Fructose 0.97g 1%
Calories 25kcal 12kcal 1%
Vitamin A 0µg 13µg 1%
Sodium 30mg 11mg 1%
Zinc 0.27mg 0.14mg 1%
Calcium 22mg 29mg 1%
Carbs 4.97g 2.23g 1%
Vitamin E 0.08mg 1%
Fats 0.28g 0.17g 0%
Net carbs 2.97g 2.23g N/A
Sugar 1.91g N/A
Selenium 0.6µg 0.4µg 0%
Vitamin B3 0.507mg 0.466mg 0%
Monounsaturated fat 0.034g 0%
Polyunsaturated fat 0.031g 0%
Tryptophan 0.02mg 0%
Threonine 0.076mg 0%
Isoleucine 0.071mg 0%
Leucine 0.106mg 0%
Lysine 0.217mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.065mg 0%
Valine 0.125mg 0%
Histidine 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 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 +74.5%
Contains more FatsFats +64.7%
Contains more CarbsCarbs +122.9%
Contains more OtherOther +347.1%
~equal in Water ~96.33g

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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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.