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Napa cabbage vs Cauliflower - In-Depth Nutrition Comparison

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A recap on differences between Napa cabbage and Cauliflower

  • Napa cabbage has more Copper, however Cauliflower is higher in Vitamin C, Vitamin B5, Vitamin B6, and Potassium.
  • Cauliflower covers your daily Vitamin C needs 50% more than Napa cabbage.
  • Cauliflower contains 2 times less Copper than Napa cabbage. Napa cabbage contains 0.096mg of Copper, while Cauliflower contains 0.039mg.

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

Infographic

Napa cabbage vs Cauliflower 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 Iron +76.2%
Contains more Calcium +31.8%
Contains more Copper +146.2%
Contains less Sodium -63.3%
Contains more Potassium +243.7%
Contains more Magnesium +87.5%
Contains more Zinc +92.9%
Contains more Phosphorus +131.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 9% 8% 6% 32% 4% 9% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 16% 7% 27% 11% 14% 8% 19% 4%
Contains more Iron +76.2%
Contains more Calcium +31.8%
Contains more Copper +146.2%
Contains less Sodium -63.3%
Contains more Potassium +243.7%
Contains more Magnesium +87.5%
Contains more Zinc +92.9%
Contains more Phosphorus +131.6%

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 A +∞%
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%
Equal in Vitamin B3 - 0.507
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 11% 16% 0% 0% 2% 6% 9% 3% 9% 0% 0% 33%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 161% 0% 2% 0% 13% 14% 10% 41% 43% 0% 39% 43%
Contains more Vitamin A +∞%
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%
Equal in Vitamin B3 - 0.507

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
7
Napa cabbage
30
Cauliflower
Mineral Summary Score
12
Napa cabbage
13
Cauliflower

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
7%
Napa cabbage
12%
Cauliflower
Carbohydrates
2%
Napa cabbage
5%
Cauliflower
Fats
1%
Napa cabbage
1%
Cauliflower

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.
Napa cabbage Cauliflower
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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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. Napa cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168572/nutrients
  2. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.