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Garlic vs. Napa cabbage — In-Depth Nutrition Comparison

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A recap on differences between Garlic and Napa cabbage

  • Napa cabbage has less Vitamin B6, Manganese, Vitamin C, Selenium, Copper, Phosphorus, Vitamin B1, Calcium, Iron, and Vitamin B5.
  • Garlic covers your daily Vitamin B6 needs 92% more than Napa cabbage.
  • Napa cabbage contains 40 times less Vitamin B1 than Garlic. Garlic contains 0.2mg of Vitamin B1, while Napa cabbage contains 0.005mg.

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

Infographic

Garlic 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.
Contains more Calcium +524.1%
Contains more Iron +129.7%
Contains more Magnesium +212.5%
Contains more Phosphorus +705.3%
Contains more Potassium +360.9%
Contains more Zinc +728.6%
Contains more Copper +211.5%
Contains more Manganese +723.6%
Contains more Selenium +3450%
Contains less Sodium -35.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 28% 6% 9% 8% 2% 4% 32% 27% 3%
Contains more Calcium +524.1%
Contains more Iron +129.7%
Contains more Magnesium +212.5%
Contains more Phosphorus +705.3%
Contains more Potassium +360.9%
Contains more Zinc +728.6%
Contains more Copper +211.5%
Contains more Manganese +723.6%
Contains more Selenium +3450%
Contains less Sodium -35.3%

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.
Garlic
9
:
Contains more Vitamin C +875%
Contains more Vitamin B1 +3900%
Contains more Vitamin B2 +340%
Contains more Vitamin B3 +50.2%
Contains more Vitamin B5 +1602.9%
Contains more Vitamin B6 +3237.8%
Contains more Vitamin A +2822.2%
Contains more Folate +1333.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 13% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 16% 0% 0% 11% 2% 6% 9% 3% 9% 33% 0% 0% 0%
Contains more Vitamin C +875%
Contains more Vitamin B1 +3900%
Contains more Vitamin B2 +340%
Contains more Vitamin B3 +50.2%
Contains more Vitamin B5 +1602.9%
Contains more Vitamin B6 +3237.8%
Contains more Vitamin A +2822.2%
Contains more Folate +1333.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +478.2%
Contains more Fats +194.1%
Contains more Carbs +1382.5%
Contains more Other +782.4%
Contains more Water +64.4%
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 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 Protein +478.2%
Contains more Fats +194.1%
Contains more Carbs +1382.5%
Contains more Other +782.4%
Contains more Water +64.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garlic Napa cabbage Opinion
Net carbs 30.96g 2.23g Garlic
Protein 6.36g 1.1g Garlic
Fats 0.5g 0.17g Garlic
Carbs 33.06g 2.23g Garlic
Calories 149kcal 12kcal Garlic
Sugar 1g Napa cabbage
Fiber 2.1g Garlic
Calcium 181mg 29mg Garlic
Iron 1.7mg 0.74mg Garlic
Magnesium 25mg 8mg Garlic
Phosphorus 153mg 19mg Garlic
Potassium 401mg 87mg Garlic
Sodium 17mg 11mg Napa cabbage
Zinc 1.16mg 0.14mg Garlic
Copper 0.299mg 0.096mg Garlic
Manganese 1.672mg 0.203mg Garlic
Selenium 14.2µg 0.4µg Garlic
Vitamin A 9IU 263IU Napa cabbage
Vitamin A RAE 0µg 13µg Napa cabbage
Vitamin E 0.08mg Garlic
Vitamin C 31.2mg 3.2mg Garlic
Vitamin B1 0.2mg 0.005mg Garlic
Vitamin B2 0.11mg 0.025mg Garlic
Vitamin B3 0.7mg 0.466mg Garlic
Vitamin B5 0.596mg 0.035mg Garlic
Vitamin B6 1.235mg 0.037mg Garlic
Folate 3µg 43µg Napa cabbage
Choline 23.2mg Garlic
Vitamin K 1.7µg Garlic
Tryptophan 0.066mg Garlic
Threonine 0.157mg Garlic
Isoleucine 0.217mg Garlic
Leucine 0.308mg Garlic
Lysine 0.273mg Garlic
Methionine 0.076mg Garlic
Phenylalanine 0.183mg Garlic
Valine 0.291mg Garlic
Histidine 0.113mg Garlic
Saturated Fat 0.089g Napa cabbage
Monounsaturated Fat 0.011g Garlic
Polyunsaturated fat 0.249g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Napa cabbage
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
41%
Garlic
7%
Napa cabbage
Minerals Daily Need Coverage Score
67%
Garlic
12%
Napa cabbage

Comparison summary

Which food is lower in Sugar?
Napa cabbage
Napa cabbage is lower in Sugar (difference - 1g)
Which food contains less Sodium?
Napa cabbage
Napa cabbage contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Napa cabbage
Napa cabbage is lower in Saturated Fat (difference - 0.089g)
Which food is cheaper?
Napa cabbage
Napa cabbage is cheaper (difference - $0.6)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food is richer in vitamins?
Garlic
Garlic 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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.