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Cauliflower vs Napa cabbage - In-Depth Nutrition Comparison

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A recap on differences between Cauliflower and Napa cabbage

  • Cauliflower has more Vitamin C, Vitamin B5, Vitamin B6, and Potassium, however Napa cabbage is higher in Copper.
  • 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +87.5%
Contains more Phosphorus +131.6%
Contains more Potassium +243.7%
Contains more Zinc +92.9%
Contains more Calcium +31.8%
Contains more Iron +76.2%
Contains less Sodium -63.3%
Contains more Copper +146.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 16% 11% 19% 27% 4% 8% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 28% 6% 9% 8% 2% 4% 32%
Contains more Magnesium +87.5%
Contains more Phosphorus +131.6%
Contains more Potassium +243.7%
Contains more Zinc +92.9%
Contains more Calcium +31.8%
Contains more Iron +76.2%
Contains less Sodium -63.3%
Contains more Copper +146.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +1406.3%
Contains more Vitamin B1 +900%
Contains more Vitamin B2 +140%
Contains more Vitamin B5 +1805.7%
Contains more Vitamin B6 +397.3%
Contains more Folate +32.6%
Contains more Vitamin A +∞%
Equal in Vitamin B3 - 0.466
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
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 +1406.3%
Contains more Vitamin B1 +900%
Contains more Vitamin B2 +140%
Contains more Vitamin B5 +1805.7%
Contains more Vitamin B6 +397.3%
Contains more Folate +32.6%
Contains more Vitamin A +∞%
Equal in Vitamin B3 - 0.466

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cauliflower Napa cabbage
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cauliflower Napa cabbage Opinion
Net carbs 2.97g 2.23g Cauliflower
Protein 1.92g 1.1g Cauliflower
Fats 0.28g 0.17g Cauliflower
Carbs 4.97g 2.23g Cauliflower
Calories 25kcal 12kcal Cauliflower
Starch g g
Fructose 0.97g g Cauliflower
Sugar 1.91g g Napa cabbage
Fiber 2g g Cauliflower
Calcium 22mg 29mg Napa cabbage
Iron 0.42mg 0.74mg Napa cabbage
Magnesium 15mg 8mg Cauliflower
Phosphorus 44mg 19mg Cauliflower
Potassium 299mg 87mg Cauliflower
Sodium 30mg 11mg Napa cabbage
Zinc 0.27mg 0.14mg Cauliflower
Copper 0.039mg 0.096mg Napa cabbage
Vitamin A 0IU 263IU Napa cabbage
Vitamin E 0.08mg mg Cauliflower
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 48.2mg 3.2mg Cauliflower
Vitamin B1 0.05mg 0.005mg Cauliflower
Vitamin B2 0.06mg 0.025mg Cauliflower
Vitamin B3 0.507mg 0.466mg Cauliflower
Vitamin B5 0.667mg 0.035mg Cauliflower
Vitamin B6 0.184mg 0.037mg Cauliflower
Folate 57µg 43µg Cauliflower
Vitamin B12 0µg 0µg
Vitamin K 15.5µg µg Cauliflower
Tryptophan 0.02mg mg Cauliflower
Threonine 0.076mg mg Cauliflower
Isoleucine 0.071mg mg Cauliflower
Leucine 0.106mg mg Cauliflower
Lysine 0.217mg mg Cauliflower
Methionine 0.02mg mg Cauliflower
Phenylalanine 0.065mg mg Cauliflower
Valine 0.125mg mg Cauliflower
Histidine 0.056mg mg Cauliflower
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.13g g Napa cabbage
Monounsaturated Fat 0.034g g Cauliflower
Polyunsaturated fat 0.031g g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Napa cabbage
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
30
Cauliflower
7
Napa cabbage
Mineral Summary Score
13
Cauliflower
12
Napa cabbage

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
12%
Cauliflower
7%
Napa cabbage
Carbohydrates
5%
Cauliflower
2%
Napa cabbage
Fats
1%
Cauliflower
1%
Napa cabbage

Comparison summary

Which food is lower in Sugar?
Napa cabbage
Napa cabbage is lower in Sugar (difference - 1.91g)
Which food contains less Sodium?
Napa cabbage
Napa cabbage contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Napa cabbage
Napa cabbage is lower in Saturated Fat (difference - 0.13g)
Which food is lower in glycemic index?
Napa cabbage
Napa cabbage is lower in glycemic index (difference - 32)
Which food is cheaper?
Napa cabbage
Napa cabbage is cheaper (difference - $0.4)
Which food is richer in vitamins?
Cauliflower
Cauliflower is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.