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Napa cabbage vs. Pacific saury raw — In-Depth Nutrition Comparison

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Important differences between napa cabbage and pacific saury raw

  • Napa cabbage has more folate; however, pacific saury raw is richer in vitamin B12, phosphorus, selenium, vitamin D, vitamin B5, vitamin B3, vitamin B6, and magnesium.
  • Pacific saury raw's daily need coverage for vitamin B12 is 83% more.
  • Napa cabbage contains 3 times more folate than pacific saury raw. Napa cabbage contains 43µg of folate, while pacific saury raw contains 15µg.
  • Napa cabbage has a higher glycemic index. The glycemic index of napa cabbage is 32, while the glycemic index of pacific saury raw is 0.

The food varieties used in the comparison are Cabbage, napa, cooked and Fish, pike, northern, raw.

Infographic

Napa cabbage vs Pacific saury raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more IronIron +34.5%
Contains more CopperCopper +88.2%
Contains less SodiumSodium -71.8%
Contains more MagnesiumMagnesium +287.5%
Contains more CalciumCalcium +96.6%
Contains more PotassiumPotassium +197.7%
Contains more ZincZinc +378.6%
Contains more PhosphorusPhosphorus +1057.9%
Contains more ManganeseManganese +18.2%
Contains more SeleniumSelenium +3050%

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%
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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more FolateFolate +186.7%
Contains more Vitamin CVitamin C +18.8%
Contains more Vitamin AVitamin A +61.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1060%
Contains more Vitamin B2Vitamin B2 +152%
Contains more Vitamin B3Vitamin B3 +393.6%
Contains more Vitamin B5Vitamin B5 +2042.9%
Contains more Vitamin B6Vitamin B6 +216.2%
Contains more Vitamin B12Vitamin B12 +∞%

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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +22.1%
Contains more ProteinProtein +1650.9%
Contains more FatsFats +305.9%
Contains more OtherOther +564.7%

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 Pacific saury raw
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Napa cabbage Pacific saury raw DV% diff.
Vitamin B12 0µg 2µg 83%
Protein 1.1g 19.26g 36%
Phosphorus 19mg 220mg 29%
Selenium 0.4µg 12.6µg 22%
Vitamin B5 0.035mg 0.75mg 14%
Cholesterol 0mg 39mg 13%
Vitamin D 0µg 2.5µg 13%
Vitamin D 0IU 99IU 12%
Choline 65mg 12%
Vitamin B3 0.466mg 2.3mg 11%
Folate 43µg 15µg 7%
Vitamin B6 0.037mg 0.117mg 6%
Magnesium 8mg 31mg 5%
Potassium 87mg 259mg 5%
Copper 0.096mg 0.051mg 5%
Zinc 0.14mg 0.67mg 5%
Vitamin B1 0.005mg 0.058mg 4%
Calories 12kcal 88kcal 4%
Vitamin B2 0.025mg 0.063mg 3%
Calcium 29mg 57mg 3%
Manganese 0.203mg 0.24mg 2%
Iron 0.74mg 0.55mg 2%
Vitamin C 3.2mg 3.8mg 1%
Vitamin E 0.2mg 1%
Saturated fat 0.118g 1%
Fats 0.17g 0.69g 1%
Polyunsaturated fat 0.202g 1%
Carbs 2.23g 0g 1%
Sodium 11mg 39mg 1%
Vitamin A 13µg 21µg 1%
Net carbs 2.23g 0g N/A
Vitamin K 0.1µg 0%
Monounsaturated fat 0.157g 0%
Tryptophan 0.216mg 0%
Threonine 0.844mg 0%
Isoleucine 0.887mg 0%
Leucine 1.565mg 0%
Lysine 1.768mg 0%
Methionine 0.57mg 0%
Phenylalanine 0.752mg 0%
Valine 0.992mg 0%
Histidine 0.567mg 0%
Omega-3 - EPA 0.033g N/A
Omega-3 - DHA 0.074g N/A
Omega-3 - DPA 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Napa cabbage Pacific saury raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
39%
Pacific saury raw
Minerals Daily Need Coverage Score
12%
Napa cabbage
32%
Pacific saury raw

Comparison summary

Which food is richer in minerals?
Pacific saury raw
Pacific saury raw is relatively richer in minerals
Which food is lower in glycemic index?
Pacific saury raw
Pacific saury raw is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Pacific saury raw
Pacific saury raw is relatively richer in vitamins
Which food is lower in Cholesterol?
Napa cabbage
Napa cabbage is lower in Cholesterol (difference - 39mg)
Which food is lower in Sugar?
Napa cabbage
Napa cabbage is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Napa cabbage
Napa cabbage contains less Sodium (difference - 28mg)
Which food is lower in Saturated fat?
Napa cabbage
Napa cabbage is lower in Saturated fat (difference - 0.118g)
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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.