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Napa cabbage vs. Gratin — In-Depth Nutrition Comparison

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Summary of differences between napa cabbage and gratin

  • Napa cabbage has more folate, while gratin has more phosphorus, vitamin B6, potassium, calcium, vitamin C, copper, and vitamin B5.
  • Gratin covers your daily need for sodium, 18% more than napa cabbage.
  • Napa cabbage contains 4 times more folate than gratin. While napa cabbage contains 43µg of folate, gratin contains only 11µg.
  • The amount of sodium in napa cabbage is lower.

These are the specific foods used in this comparison Cabbage, napa, cooked and Potatoes, au gratin, home-prepared from recipe using butter.

Infographic

Napa cabbage vs Gratin infographic
Infographic link

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%
Gratin
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 36% 35% 24% 53% 19% 48% 56% 21% 15%
Contains more IronIron +15.6%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +26.1%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +310.3%
Contains more PotassiumPotassium +355.2%
Contains more CopperCopper +66.7%
Contains more ZincZinc +392.9%
Contains more PhosphorusPhosphorus +494.7%
Contains more SeleniumSelenium +575%

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%
Gratin
7
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 33% 21% 0% 0% 16% 27% 19% 23% 40% 0% 0% 8.3% 0%
Contains more FolateFolate +290.9%
Contains more Vitamin CVitamin C +209.4%
Contains more Vitamin AVitamin A +392.3%
Contains more Vitamin B1Vitamin B1 +1180%
Contains more Vitamin B2Vitamin B2 +364%
Contains more Vitamin B3Vitamin B3 +113.1%
Contains more Vitamin B5Vitamin B5 +1005.7%
Contains more Vitamin B6Vitamin B6 +370.3%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
Gratin
4
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 g
Contains more WaterWater +30.2%
Contains more ProteinProtein +360%
Contains more FatsFats +4364.7%
Contains more CarbsCarbs +405.4%
Contains more OtherOther +1123.5%

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 Gratin
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Napa cabbage Gratin DV% diff.
Saturated fat 4.733g 22%
Sodium 11mg 433mg 18%
Phosphorus 19mg 113mg 13%
Vitamin B6 0.037mg 0.174mg 11%
Fats 0.17g 7.59g 11%
Calcium 29mg 119mg 9%
Potassium 87mg 396mg 9%
Protein 1.1g 5.06g 8%
Cholesterol 0mg 23mg 8%
Folate 43µg 11µg 8%
Vitamin C 3.2mg 9.9mg 7%
Vitamin B2 0.025mg 0.116mg 7%
Fiber 1.8g 7%
Copper 0.096mg 0.16mg 7%
Vitamin B5 0.035mg 0.387mg 7%
Calories 12kcal 132kcal 6%
Vitamin A 13µg 64µg 6%
Zinc 0.14mg 0.69mg 5%
Monounsaturated fat 2.149g 5%
Vitamin B1 0.005mg 0.064mg 5%
Selenium 0.4µg 2.7µg 4%
Vitamin B3 0.466mg 0.993mg 3%
Magnesium 8mg 20mg 3%
Carbs 2.23g 11.27g 3%
Manganese 0.203mg 0.161mg 2%
Polyunsaturated fat 0.276g 2%
Iron 0.74mg 0.64mg 1%
Net carbs 2.23g 9.47g N/A
Tryptophan 0.07mg 0%
Threonine 0.192mg 0%
Isoleucine 0.284mg 0%
Leucine 0.443mg 0%
Lysine 0.381mg 0%
Methionine 0.117mg 0%
Phenylalanine 0.254mg 0%
Valine 0.325mg 0%
Histidine 0.151mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Napa cabbage Gratin
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
14%
Gratin
Minerals Daily Need Coverage Score
12%
Napa cabbage
32%
Gratin

Comparison summary

Which food is lower in Cholesterol?
Napa cabbage
Napa cabbage is lower in Cholesterol (difference - 23mg)
Which food contains less Sodium?
Napa cabbage
Napa cabbage contains less Sodium (difference - 422mg)
Which food is lower in Saturated fat?
Napa cabbage
Napa cabbage is lower in Saturated fat (difference - 4.733g)
Which food is lower in glycemic index?
Gratin
Gratin is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Gratin
Gratin is relatively richer in minerals
Which food is richer in vitamins?
Gratin
Gratin is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.