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Cereal vs. Napa cabbage — In-Depth Nutrition Comparison

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How are cereal and napa cabbage different?

  • Cereal is higher than napa cabbage in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, vitamin C, and manganese.
  • Cereal covers your daily need for vitamin B1, 524% more than napa cabbage.
  • Cereal contains 162 times more vitamin B6 than napa cabbage. Cereal contains 5.986mg of vitamin B6, while napa cabbage contains 0.037mg.
  • Napa cabbage is lower in sodium.
  • Cereal has a higher glycemic index (69) than napa cabbage (32).

Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Cabbage, napa, cooked types were used in this article.

Infographic

Cereal 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.
Cereal
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
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 +137.5%
Contains more PotassiumPotassium +20.7%
Contains more IronIron +4502.7%
Contains more CopperCopper +42.7%
Contains more ZincZinc +5328.6%
Contains more PhosphorusPhosphorus +305.3%
Contains more ManganeseManganese +289.2%
Contains more SeleniumSelenium +1475%
Contains more CalciumCalcium +190%
Contains less SodiumSodium -98.6%

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.
Cereal
8
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 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
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 +1103.1%
Contains more Vitamin AVitamin A +6161.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +125660%
Contains more Vitamin B2Vitamin B2 +15380%
Contains more Vitamin B3Vitamin B3 +6256.2%
Contains more Vitamin B5Vitamin B5 +545.7%
Contains more Vitamin B6Vitamin B6 +16078.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
4
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 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 +450.9%
Contains more FatsFats +535.3%
Contains more CarbsCarbs +3794.6%
Contains more OtherOther +1211.8%
Contains more WaterWater +2448.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cereal Napa cabbage DV% diff.
Vitamin B1 6.288mg 0.005mg 524%
Vitamin B6 5.986mg 0.037mg 458%
Iron 34.06mg 0.74mg 417%
Vitamin B2 3.87mg 0.025mg 296%
Vitamin B3 29.62mg 0.466mg 182%
Vitamin A 814µg 13µg 89%
Zinc 7.6mg 0.14mg 68%
Vitamin C 38.5mg 3.2mg 39%
Sodium 795mg 11mg 34%
Carbs 86.85g 2.23g 28%
Manganese 0.79mg 0.203mg 26%
Calories 378kcal 12kcal 18%
Folate 43µg 11%
Selenium 6.3µg 0.4µg 11%
Protein 6.06g 1.1g 10%
Phosphorus 77mg 19mg 8%
Fiber 1.4g 6%
Copper 0.137mg 0.096mg 5%
Vitamin B5 0.226mg 0.035mg 4%
Magnesium 19mg 8mg 3%
Polyunsaturated fat 0.354g 2%
Calcium 10mg 29mg 2%
Fats 1.08g 0.17g 1%
Monounsaturated fat 0.204g 1%
Saturated fat 0.26g 1%
Potassium 105mg 87mg 1%
Vitamin E 0.08mg 1%
Net carbs 85.45g 2.23g N/A
Sugar 10.35g N/A
Tryptophan 0.066mg 0%
Threonine 0.241mg 0%
Isoleucine 0.26mg 0%
Leucine 0.767mg 0%
Lysine 0.113mg 0%
Methionine 0.13mg 0%
Phenylalanine 0.365mg 0%
Valine 0.344mg 0%
Histidine 0.162mg 0%
Fructose 0.26g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal Napa cabbage
Low Calories diet ok
Low Fats diet ok
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
371%
Cereal
6%
Napa cabbage
Minerals Daily Need Coverage Score
183%
Cereal
12%
Napa cabbage

Comparison summary

Which food is lower in Sugar?
Napa cabbage
Napa cabbage is lower in Sugar (difference - 10.35g)
Which food contains less Sodium?
Napa cabbage
Napa cabbage contains less Sodium (difference - 784mg)
Which food is lower in Saturated fat?
Napa cabbage
Napa cabbage is lower in Saturated fat (difference - 0.26g)
Which food is lower in glycemic index?
Napa cabbage
Napa cabbage is lower in glycemic index (difference - 37)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is richer in minerals?
Cereal
Cereal is relatively richer in minerals
Which food is richer in vitamins?
Cereal
Cereal is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. 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.