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

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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 11% 2% 6% 9% 3% 9% 33% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
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

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

All nutrients comparison - raw data values

Nutrient Napa cabbage Cauliflower Opinion
Net carbs 2.23g 2.97g Cauliflower
Protein 1.1g 1.92g Cauliflower
Fats 0.17g 0.28g Cauliflower
Carbs 2.23g 4.97g Cauliflower
Calories 12kcal 25kcal Cauliflower
Starch g g
Fructose g 0.97g Cauliflower
Sugar g 1.91g Napa cabbage
Fiber g 2g Cauliflower
Calcium 29mg 22mg Napa cabbage
Iron 0.74mg 0.42mg Napa cabbage
Magnesium 8mg 15mg Cauliflower
Phosphorus 19mg 44mg Cauliflower
Potassium 87mg 299mg Cauliflower
Sodium 11mg 30mg Napa cabbage
Zinc 0.14mg 0.27mg Cauliflower
Copper 0.096mg 0.039mg Napa cabbage
Vitamin A 263IU 0IU Napa cabbage
Vitamin E mg 0.08mg Cauliflower
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3.2mg 48.2mg Cauliflower
Vitamin B1 0.005mg 0.05mg Cauliflower
Vitamin B2 0.025mg 0.06mg Cauliflower
Vitamin B3 0.466mg 0.507mg Cauliflower
Vitamin B5 0.035mg 0.667mg Cauliflower
Vitamin B6 0.037mg 0.184mg Cauliflower
Folate 43µg 57µg Cauliflower
Vitamin B12 0µg 0µg
Vitamin K µg 15.5µg Cauliflower
Tryptophan mg 0.02mg Cauliflower
Threonine mg 0.076mg Cauliflower
Isoleucine mg 0.071mg Cauliflower
Leucine mg 0.106mg Cauliflower
Lysine mg 0.217mg Cauliflower
Methionine mg 0.02mg Cauliflower
Phenylalanine mg 0.065mg Cauliflower
Valine mg 0.125mg Cauliflower
Histidine mg 0.056mg Cauliflower
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat g 0.13g Napa cabbage
Monounsaturated Fat g 0.034g Cauliflower
Polyunsaturated fat g 0.031g Cauliflower

Which food is preferable for your diet?

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

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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

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.

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.