Napa cabbage vs. Kale — In-Depth Nutrition Comparison
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The main differences between Napa cabbage and Kale
- Napa cabbage has more Folate, however, Kale has more Vitamin A RAE, Vitamin C, Manganese, Vitamin B6, and Copper.
- Daily need coverage for Vitamin A RAE from Kale is 74% higher.
- Kale has 3 times less Folate than Napa cabbage. Napa cabbage has 43µg of Folate, while Kale has 13µg.
Food types used in this article are Cabbage, napa, cooked and Kale, cooked, boiled, drained, without salt.
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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
-52.2%
Contains
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Calcium
+148.3%
Contains
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Iron
+21.6%
Contains
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Magnesium
+125%
Contains
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Phosphorus
+47.4%
Contains
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Potassium
+162.1%
Contains
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Zinc
+71.4%
Contains
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Copper
+62.5%
Contains
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Manganese
+104.9%
Contains
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Selenium
+125%
Contains
less
Sodium
-52.2%
Contains
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Calcium
+148.3%
Contains
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Iron
+21.6%
Contains
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Magnesium
+125%
Contains
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Phosphorus
+47.4%
Contains
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Potassium
+162.1%
Contains
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Zinc
+71.4%
Contains
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Copper
+62.5%
Contains
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Manganese
+104.9%
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
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Folate
+230.8%
Contains
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Vitamin A
+5079.1%
Contains
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Vitamin C
+1181.3%
Contains
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Vitamin B1
+960%
Contains
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Vitamin B2
+180%
Contains
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Vitamin B5
+40%
Contains
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Vitamin B6
+273%
Equal in Vitamin B3 - 0.5
Contains
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Folate
+230.8%
Contains
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Vitamin A
+5079.1%
Contains
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Vitamin C
+1181.3%
Contains
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Vitamin B1
+960%
Contains
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Vitamin B2
+180%
Contains
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Vitamin B5
+40%
Contains
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Vitamin B6
+273%
Equal in Vitamin B3 - 0.5
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+72.7%
Contains
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Fats
+135.3%
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Carbs
+152.5%
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Other
+411.8%
Equal in Water - 91.2
Protein:
1.1 g
Fats:
0.17 g
Carbs:
2.23 g
Water:
96.33 g
Other:
0.17 g
Protein:
1.9 g
Fats:
0.4 g
Carbs:
5.63 g
Water:
91.2 g
Other:
0.87 g
Contains
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Protein
+72.7%
Contains
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Fats
+135.3%
Contains
more
Carbs
+152.5%
Contains
more
Other
+411.8%
Equal in Water - 91.2
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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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 2.23g | 3.63g |
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| Protein | 1.1g | 1.9g |
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| Fats | 0.17g | 0.4g |
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| Carbs | 2.23g | 5.63g |
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| Calories | 12kcal | 28kcal |
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| Sugar | 1.25g |
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| Fiber | 2g |
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| Calcium | 29mg | 72mg |
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| Iron | 0.74mg | 0.9mg |
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| Magnesium | 8mg | 18mg |
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| Phosphorus | 19mg | 28mg |
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| Potassium | 87mg | 228mg |
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| Sodium | 11mg | 23mg |
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| Zinc | 0.14mg | 0.24mg |
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| Copper | 0.096mg | 0.156mg |
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| Manganese | 0.203mg | 0.416mg |
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| Selenium | 0.4µg | 0.9µg |
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| Vitamin A | 263IU | 13621IU |
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| Vitamin A RAE | 13µg | 681µg |
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| Vitamin E | 0.85mg |
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| Vitamin C | 3.2mg | 41mg |
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| Vitamin B1 | 0.005mg | 0.053mg |
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| Vitamin B2 | 0.025mg | 0.07mg |
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| Vitamin B3 | 0.466mg | 0.5mg |
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| Vitamin B5 | 0.035mg | 0.049mg |
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| Vitamin B6 | 0.037mg | 0.138mg |
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| Folate | 43µg | 13µg |
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| Vitamin K | 817µg |
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| Tryptophan | 0.023mg |
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| Threonine | 0.085mg |
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| Isoleucine | 0.114mg |
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| Leucine | 0.133mg |
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| Lysine | 0.114mg |
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| Methionine | 0.018mg |
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| Phenylalanine | 0.097mg |
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| Valine | 0.104mg |
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| Histidine | 0.04mg |
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| Saturated Fat | 0.052g |
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| Monounsaturated Fat | 0.03g |
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| Polyunsaturated fat | 0.193g |
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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 |
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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
7%
258%
Minerals Daily Need Coverage Score
12%
22%
Comparison summary
Which food is lower in Sugar?
Napa cabbage is lower in Sugar (difference - 1.25g)
Which food contains less Sodium?
Napa cabbage contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Napa cabbage is lower in Saturated Fat (difference - 0.052g)
Which food is lower in glycemic index?
Kale is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Kale is relatively richer in minerals
Which food is richer in vitamins?
Kale is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)