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Napa cabbage vs. Almonds — In-Depth Nutrition Comparison

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Differences between napa cabbage and almonds

  • Almonds are higher than napa cabbage in copper, manganese, vitamin B2, phosphorus, magnesium, iron, zinc, calcium, vitamin B3, and potassium.
  • Almonds' daily need coverage for copper is 104% higher.
  • Almonds have a lower glycemic index (0) than napa cabbage (32).

The food types used in this comparison are Cabbage, napa, cooked and Nuts, almonds.

Infographic

Napa cabbage vs Almonds 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 5.7% 8.7% 7.7% 28% 32% 3.8% 8.1% 1.4% 26% 2.2%
Almonds
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Contains more MagnesiumMagnesium +3275%
Contains more CalciumCalcium +827.6%
Contains more PotassiumPotassium +742.5%
Contains more IronIron +401.4%
Contains more CopperCopper +974%
Contains more ZincZinc +2128.6%
Contains more PhosphorusPhosphorus +2431.6%
Contains less SodiumSodium -90.9%
Contains more ManganeseManganese +973.4%
Contains more SeleniumSelenium +925%

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 11% 4.3% 0% 0% 1.3% 5.8% 8.7% 2.1% 8.5% 0% 0% 32% 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 0% 0% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +4000%
Contains more Vitamin B2Vitamin B2 +4452%
Contains more Vitamin B3Vitamin B3 +676.4%
Contains more Vitamin B5Vitamin B5 +1245.7%
Contains more Vitamin B6Vitamin B6 +270.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Folate ~44µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 96%
Protein: 1.1 g
Fats: 0.17 g
Carbs: 2.23 g
Water: 96.33 g
Other: 0.17 g
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more WaterWater +2084.4%
Contains more ProteinProtein +1822.7%
Contains more FatsFats +29270.6%
Contains more CarbsCarbs +866.4%
Contains more OtherOther +1641.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Napa cabbage Almonds
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium 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 Napa cabbage Almonds DV% diff.
Vitamin E 25.63mg 171%
Copper 0.096mg 1.031mg 104%
Vitamin B2 0.025mg 1.138mg 86%
Manganese 0.203mg 2.179mg 86%
Polyunsaturated fat 12.329g 82%
Monounsaturated fat 31.551g 79%
Fats 0.17g 49.93g 77%
Phosphorus 19mg 481mg 66%
Magnesium 8mg 270mg 62%
Fiber 12.5g 50%
Protein 1.1g 21.15g 40%
Iron 0.74mg 3.71mg 37%
Calories 12kcal 579kcal 28%
Zinc 0.14mg 3.12mg 27%
Calcium 29mg 269mg 24%
Vitamin B3 0.466mg 3.618mg 20%
Potassium 87mg 733mg 19%
Vitamin B1 0.005mg 0.205mg 17%
Saturated fat 3.802g 17%
Vitamin B5 0.035mg 0.471mg 9%
Choline 52.1mg 9%
Vitamin B6 0.037mg 0.137mg 8%
Selenium 0.4µg 4.1µg 7%
Carbs 2.23g 21.55g 6%
Vitamin C 3.2mg 0mg 4%
Vitamin A 13µg 0µg 1%
Net carbs 2.23g 9.05g N/A
Sugar 4.35g N/A
Starch 0.72g 0%
Sodium 11mg 1mg 0%
Folate 43µg 44µg 0%
Trans fat 0g 0.015g N/A
Tryptophan 0.211mg 0%
Threonine 0.601mg 0%
Isoleucine 0.751mg 0%
Leucine 1.473mg 0%
Lysine 0.568mg 0%
Methionine 0.157mg 0%
Phenylalanine 1.132mg 0%
Valine 0.855mg 0%
Histidine 0.539mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Napa cabbage Almonds
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
6%
Napa cabbage
78%
Almonds
Minerals Daily Need Coverage Score
12%
Napa cabbage
142%
Almonds

Comparison summary

Which food is lower in Sugar?
Napa cabbage
Napa cabbage is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated fat?
Napa cabbage
Napa cabbage is lower in Saturated fat (difference - 3.802g)
Which food is cheaper?
Napa cabbage
Napa cabbage is cheaper (difference - $2.4)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals
Which food is richer in vitamins?
Almonds
Almonds 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. Napa cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168572/nutrients
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.