Napa cabbage vs. Cabbage — Health Impact and Nutrition Comparison

Introduction

Cabbage (Brassica oleracea) originated in Europe, specifically around the Mediterranean. 

Napa cabbage (Brassica rapa) is native to China. It is commonly used in East Asian cuisine and is now grown in many parts of the world with suitable climates.

Nutrition

In this part of the article, we will compare the nutritional values of raw cabbage and cooked napa cabbage, concentrating on the differences.

Macronutrients and Calories

Cabbage and napa cabbage consist mainly of water, cabbage being a little denser. Cabbage contains 92% water, whereas napa cabbage contains 96% water. 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Napa cabbage

2

Protein: 1.1 g

Fats: 0.17 g

Carbs: 2.23 g

Water: 96.33 g

Other: 0.17 g

Cabbage

3

Protein: 1.28 g

Fats: 0.1 g

Carbs: 5.8 g

Water: 92.18 g

Other: 0.64 g

Contains more FatsFats

+70%

Contains more ProteinProtein	+16.4%
Contains more CarbsCarbs	+160.1%
Contains more OtherOther	+276.5%

~equal in Water ~92.18g

Protein and Fats

Cabbage and napa cabbage are not good sources of protein and fats. A hundred grams of cabbage has 1.28 grams of protein, whereas napa cabbage provides 1.1 grams.

They contain less than 0.5g of fat. In a 100g serving, cabbage and napa cabbage have 0.1g and 0.17g of fat, respectively.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Napa cabbage

1

Cabbage

2

Saturated Fat: Sat. Fat 0.034 g

Monounsaturated Fat: Mono. Fat 0.017 g

Polyunsaturated fat: Poly. Fat 0.017 g

Contains less Sat. FatSaturated Fat

-100%

Carbohydrates

Overall, cabbage has more total carbs compared to napa cabbage. In a 100g serving, cabbage and napa cabbage have 5.8g and 2.23g of total carbs, respectively. A hundred grams of cabbage has 3.3g of net carbs, whereas napa cabbage provides 2.23g. Cabbage also provides 2.5g of dietary fiber.

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Napa cabbage

0

Cabbage

0

Starch: 0 g

Sucrose: 0.08 g

Glucose: 1.67 g

Fructose: 1.45 g

Lactose: 0 g

Maltose: 0.01 g

Galactose: 0 g

Vitamins

Cabbage has 11.5 times more vitamin C, whereas napa cabbage provides 2.5 times more vitamin A. In a 100g serving, cabbage and napa cabbage have 36.6mg and 3.2mg of vitamin C, respectively. 

 A hundred grams of cabbage 98IU of vitamin A, while napa cabbage provides 263IU. Moreover, cabbage has more vitamins B1, B2, B5, and B6, whereas napa cabbage has more vitamin B3. It also has a small amount of vitamin K. They have equal amounts of folate.

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.

Napa cabbage

2

Cabbage

8

Contains more Vitamin AVitamin A	+168.4%
Contains more Vitamin B3Vitamin B3	+99.1%

Contains more Vitamin CVitamin C	+1043.8%
Contains more Vitamin B1Vitamin B1	+1120%
Contains more Vitamin B2Vitamin B2	+60%
Contains more Vitamin B5Vitamin B5	+505.7%
Contains more Vitamin B6Vitamin B6	+235.1%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Folate ~43µg

Minerals

Cabbage is high in potassium, calcium, magnesium, phosphorus, and zinc. In contrast, napa cabbage has more copper, iron, manganese, and selenium. It also has less sodium than cabbage. 

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.

Napa cabbage

5

Cabbage

5

Contains more IronIron	+57.4%
Contains more CopperCopper	+405.3%
Contains less SodiumSodium	-38.9%
Contains more ManganeseManganese	+26.9%
Contains more SeleniumSelenium	+33.3%

Contains more MagnesiumMagnesium	+50%
Contains more CalciumCalcium	+37.9%
Contains more PotassiumPotassium	+95.4%
Contains more ZincZinc	+28.6%
Contains more PhosphorusPhosphorus	+36.8%

Weight Loss & Diets

Vegan/ Vegetarian: Cabbage and napa cabbage are vegan and vegetarian-friendly as they are plant-based vegetables.

Keto: The keto diet includes low-carb, high-fat, and high-protein foods. 

Cabbage and napa cabbage are considered keto-friendly vegetables. They are low in carbohydrates and can be part of the ketogenic diet.

Paleo: The paleo diet emphasizes eating natural, unadulterated foods and avoiding manufactured foods. Cabbage and napa cabbage can be part of the "safe" or "approved" foods list in the paleo diet, as they are whole, unprocessed vegetables.

DASH: Cabbage and napa cabbage are high in nutrients and low in calories, making them excellent choices for a DASH-friendly diet. It focuses on fruits, vegetables, whole grains, and lean proteins to help lower blood pressure and improve overall health.

Health Impact

Classification

Cabbage and napa cabbage belong to the family Brassicaceae and the genus Brassica. While both cabbage and Napa cabbage share the same genus, Brassica, they are different species. 

Cabbage: Brassica oleracea

"Oleracea" means it's a variant of the wild cabbage species.

It includes various cultivars like green, red, and savoy cabbage.

Napa cabbage: Brassica rapa variety pekinensis 

"Rapa" indicates its turnip-like origins. "Pekinensis" denotes its association with Peking (now Beijing).

Appearance

Cabbage has a round shape with tightly packed leaves. The leaves are thick and crunchy, forming a dense head. In contrast, napa cabbage has an elongated shape with loosely packed, elongated leaves. It is light green with pale white veins running through the leaves, and the texture is more delicate and tender than cabbage.

Cabbage is typically green or red/purple, depending on the variety. Napa cabbage has a pale green hue. 

Taste and Use

Raw cabbage has a strong, slightly peppery flavor. When cooked, the flavor becomes milder and sweeter. On the other hand, napa cabbage is milder and sweeter than cabbage. It has a delicate flavor that works well in coleslaw, salads, and stir-fries. Cabbage can be steamed, boiled, sautéed, and roasted. 

Napa cabbage is often used raw by thinly slicing it for salads or slaws. Cooked napa cabbage you can add to stir-fries, soups, and stews. Napa cabbage is a main ingredient in making kimchi, a traditional Korean fermented dish. 

Cabbage generally has a longer cooking time compared to napa cabbage. Napa cabbage has more delicate leaves and a softer texture, so it cooks faster than the denser leaves of regular cabbage.

Varieties

Napa (Chinese cabbage or celery cabbage), red, savoy, green cabbage, and bok choy (pak choi) are common types of cabbage.

These types vary in taste, texture, and appearance, offering a range of options for different dishes. For example, savoy cabbage has crinkled, dark green leaves that are more tender and less dense than other varieties. Red cabbage (purple cabbage) has deep red or purple leaves.

Sources

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3127519/ 
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6109504/ 
3. https://springerplus.springeropen.com/articles/  
4. https://pubmed.ncbi.nlm.nih.gov/35465108/ 
5. https://pubmed.ncbi.nlm.nih.gov/35412701/ 
6. https://pubmed.ncbi.nlm.nih.gov/10736624/