Napa cabbage vs. Chard — In-Depth Nutrition Comparison
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How are Napa cabbage and Chard different?
- Napa cabbage is richer in Folate, while Chard is higher in Vitamin A RAE, Iron, Magnesium, Vitamin C, Potassium, Copper, and Manganese.
- Chard covers your daily need of Vitamin A RAE 33% more than Napa cabbage.
- Napa cabbage contains 5 times more Folate than Chard. Napa cabbage contains 43µg of Folate, while Chard contains 9µg.
- Napa cabbage is lower in Sodium.
Cabbage, napa, cooked and Chard, swiss, cooked, boiled, drained, without salt types were used in this article.
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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.
Contains
less
Sodium
-93.9%
Contains
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Calcium
+100%
Contains
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Iron
+205.4%
Contains
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Magnesium
+975%
Contains
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Phosphorus
+73.7%
Contains
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Potassium
+531%
Contains
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Zinc
+135.7%
Contains
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Copper
+69.8%
Contains
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Manganese
+64.5%
Contains
more
Selenium
+125%
Contains
less
Sodium
-93.9%
Contains
more
Calcium
+100%
Contains
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Iron
+205.4%
Contains
more
Magnesium
+975%
Contains
more
Phosphorus
+73.7%
Contains
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Potassium
+531%
Contains
more
Zinc
+135.7%
Contains
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Copper
+69.8%
Contains
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Manganese
+64.5%
Contains
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Selenium
+125%
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.
:
Contains
more
Vitamin B3
+29.4%
Contains
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Folate
+377.8%
Contains
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Vitamin A
+2228.5%
Contains
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Vitamin C
+462.5%
Contains
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Vitamin B1
+580%
Contains
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Vitamin B2
+244%
Contains
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Vitamin B5
+365.7%
Contains
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Vitamin B6
+129.7%
Contains
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Vitamin B3
+29.4%
Contains
more
Folate
+377.8%
Contains
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Vitamin A
+2228.5%
Contains
more
Vitamin C
+462.5%
Contains
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Vitamin B1
+580%
Contains
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Vitamin B2
+244%
Contains
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Vitamin B5
+365.7%
Contains
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Vitamin B6
+129.7%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+112.5%
Contains
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Protein
+70.9%
Contains
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Carbs
+85.2%
Contains
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Other
+641.2%
Equal in Water - 92.65
Protein:
1.1 g
Fats:
0.17 g
Carbs:
2.23 g
Water:
96.33 g
Other:
0.17 g
Protein:
1.88 g
Fats:
0.08 g
Carbs:
4.13 g
Water:
92.65 g
Other:
1.26 g
Contains
more
Fats
+112.5%
Contains
more
Protein
+70.9%
Contains
more
Carbs
+85.2%
Contains
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Other
+641.2%
Equal in Water - 92.65
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 2.23g | 2.03g |
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| Protein | 1.1g | 1.88g |
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| Fats | 0.17g | 0.08g |
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| Carbs | 2.23g | 4.13g |
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| Calories | 12kcal | 20kcal |
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| Sugar | 1.1g |
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| Fiber | 2.1g |
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| Calcium | 29mg | 58mg |
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| Iron | 0.74mg | 2.26mg |
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| Magnesium | 8mg | 86mg |
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| Phosphorus | 19mg | 33mg |
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| Potassium | 87mg | 549mg |
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| Sodium | 11mg | 179mg |
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| Zinc | 0.14mg | 0.33mg |
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| Copper | 0.096mg | 0.163mg |
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| Manganese | 0.203mg | 0.334mg |
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| Selenium | 0.4µg | 0.9µg |
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| Vitamin A | 263IU | 6124IU |
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| Vitamin A RAE | 13µg | 306µg |
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| Vitamin E | 1.89mg |
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| Vitamin C | 3.2mg | 18mg |
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| Vitamin B1 | 0.005mg | 0.034mg |
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| Vitamin B2 | 0.025mg | 0.086mg |
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| Vitamin B3 | 0.466mg | 0.36mg |
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| Vitamin B5 | 0.035mg | 0.163mg |
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| Vitamin B6 | 0.037mg | 0.085mg |
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| Folate | 43µg | 9µg |
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| Vitamin K | 327.3µg |
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| Tryptophan | 0.018mg |
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| Threonine | 0.086mg |
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| Isoleucine | 0.154mg |
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| Leucine | 0.135mg |
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| Lysine | 0.103mg |
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| Methionine | 0.02mg |
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| Phenylalanine | 0.114mg |
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| Valine | 0.114mg |
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| Histidine | 0.038mg |
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| Saturated Fat | 0.012g |
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| Monounsaturated Fat | 0.016g |
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| Polyunsaturated fat | 0.028g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet | Equal | |
People also compare
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
7%
113%
Minerals Daily Need Coverage Score
12%
36%
Comparison summary
Which food is lower in Sugar?
Napa cabbage is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Napa cabbage contains less Sodium (difference - 168mg)
Which food is lower in Saturated Fat?
Napa cabbage is lower in Saturated Fat (difference - 0.012g)
Which food is richer in minerals?
Chard is relatively richer in minerals
Which food is richer in vitamins?
Chard is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is cheaper?
?
The foods are relatively equal in price ($)