Napa cabbage vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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Differences between napa cabbage and marrow-stem Kale
- Napa cabbage is higher in copper; however, marrow-stem Kale is richer in vitamin A, vitamin C, folate, calcium, manganese, vitamin B6, and vitamin B2.
- Marrow-stem Kale's daily need coverage for vitamin A is 95% higher.
- Napa cabbage has 2 times more copper than marrow-stem Kale. While napa cabbage has 0.096mg of copper, marrow-stem Kale has only 0.046mg.
The food types used in this comparison are Cabbage, napa, cooked and Collards, raw.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more IronIron | +57.4% |
| Contains more CopperCopper | +108.7% |
| Contains less SodiumSodium | -35.3% |
| Contains more MagnesiumMagnesium | +237.5% |
| Contains more CalciumCalcium | +700% |
| Contains more PotassiumPotassium | +144.8% |
| Contains more ZincZinc | +50% |
| Contains more PhosphorusPhosphorus | +31.6% |
| Contains more ManganeseManganese | +224.1% |
| Contains more SeleniumSelenium | +225% |
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 CVitamin C | +1003.1% |
| Contains more Vitamin AVitamin A | +1830.8% |
| Contains more Vitamin B1Vitamin B1 | +980% |
| Contains more Vitamin B2Vitamin B2 | +420% |
| Contains more Vitamin B3Vitamin B3 | +59.2% |
| Contains more Vitamin B5Vitamin B5 | +662.9% |
| Contains more Vitamin B6Vitamin B6 | +345.9% |
| Contains more FolateFolate | +200% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.1 g
Fats:
0.17 g
Carbs:
2.23 g
Water:
96.33 g
Other:
0.17 g
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
| Contains more ProteinProtein | +174.5% |
| Contains more FatsFats | +258.8% |
| Contains more CarbsCarbs | +143% |
| Contains more OtherOther | +682.4% |
~equal in
Water
~89.62g
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 price |
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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 | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 437.1µg | 364% | |
| Vitamin C | 3.2mg | 35.3mg | 36% |
| Vitamin A | 13µg | 251µg | 26% |
| Folate | 43µg | 129µg | 22% |
| Manganese | 0.203mg | 0.658mg | 20% |
| Calcium | 29mg | 232mg | 20% |
| Fiber | 4g | 16% | |
| Vitamin E | 2.26mg | 15% | |
| Vitamin B6 | 0.037mg | 0.165mg | 10% |
| Vitamin B2 | 0.025mg | 0.13mg | 8% |
| Copper | 0.096mg | 0.046mg | 6% |
| Magnesium | 8mg | 27mg | 5% |
| Vitamin B5 | 0.035mg | 0.267mg | 5% |
| Vitamin B1 | 0.005mg | 0.054mg | 4% |
| Potassium | 87mg | 213mg | 4% |
| Choline | 23.2mg | 4% | |
| Protein | 1.1g | 3.02g | 4% |
| Iron | 0.74mg | 0.47mg | 3% |
| Vitamin B3 | 0.466mg | 0.742mg | 2% |
| Selenium | 0.4µg | 1.3µg | 2% |
| Polyunsaturated fat | 0.201g | 1% | |
| Calories | 12kcal | 32kcal | 1% |
| Phosphorus | 19mg | 25mg | 1% |
| Zinc | 0.14mg | 0.21mg | 1% |
| Carbs | 2.23g | 5.42g | 1% |
| Fats | 0.17g | 0.61g | 1% |
| Net carbs | 2.23g | 1.42g | N/A |
| Sugar | 0.46g | N/A | |
| Sodium | 11mg | 17mg | 0% |
| Saturated fat | 0.055g | 0% | |
| Monounsaturated fat | 0.03g | 0% | |
| Tryptophan | 0.031mg | 0% | |
| Threonine | 0.086mg | 0% | |
| Isoleucine | 0.1mg | 0% | |
| Leucine | 0.151mg | 0% | |
| Lysine | 0.117mg | 0% | |
| Methionine | 0.033mg | 0% | |
| Phenylalanine | 0.087mg | 0% | |
| Valine | 0.12mg | 0% | |
| Histidine | 0.047mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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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%
120%
Minerals Daily Need Coverage Score
12%
25%
Comparison summary
Which food is lower in Sugar?
Napa cabbage is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Napa cabbage contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Napa cabbage is lower in Saturated fat (difference - 0.055g)
Which food is cheaper?
Napa cabbage is cheaper (difference - $0.5)
Which food is richer in minerals?
Marrow-stem Kale is relatively richer in minerals
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (32)