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Napa cabbage vs. Raisin — In-Depth Nutrition Comparison

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How are napa cabbage and raisins different?

  • Napa cabbage is richer in folate and vitamin A, while raisins are higher in copper, potassium, iron, phosphorus, vitamin B6, vitamin B1, vitamin B2, and magnesium.
  • Raisins cover your daily need for copper, 25% more than napa cabbage.
  • Raisins have a higher glycemic index (64) than napa cabbage (32).

Cabbage, napa, cooked and Raisins, seedless types were used in this article.

Infographic

Napa cabbage vs Raisin 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.
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%
Raisin
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +72.4%
Contains more PotassiumPotassium +760.9%
Contains more IronIron +154.1%
Contains more CopperCopper +231.3%
Contains more ZincZinc +57.1%
Contains more PhosphorusPhosphorus +431.6%
Contains more ManganeseManganese +47.3%
Contains more SeleniumSelenium +50%
~equal in Sodium ~11mg

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%
Raisin
8
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 7.7% 0% 2.4% 0% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8% 6.1%
Contains more Vitamin CVitamin C +39.1%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +760%
Contains more Vitamin B1Vitamin B1 +2020%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B3Vitamin B3 +64.4%
Contains more Vitamin B5Vitamin B5 +171.4%
Contains more Vitamin B6Vitamin B6 +370.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Raisin
4
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
Contains more WaterWater +524.3%
Contains more ProteinProtein +179.1%
Contains more FatsFats +170.6%
Contains more CarbsCarbs +3450.7%
Contains more OtherOther +994.1%

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

All nutrients comparison - raw data values

Nutrient Napa cabbage Raisin DV% diff.
Fructose 29.68g 37%
Carbs 2.23g 79.18g 26%
Copper 0.096mg 0.318mg 25%
Potassium 87mg 749mg 19%
Fiber 3.7g 15%
Calories 12kcal 299kcal 14%
Iron 0.74mg 1.88mg 14%
Phosphorus 19mg 101mg 12%
Vitamin B6 0.037mg 0.174mg 11%
Folate 43µg 5µg 10%
Vitamin B2 0.025mg 0.125mg 8%
Vitamin B1 0.005mg 0.106mg 8%
Magnesium 8mg 32mg 6%
Manganese 0.203mg 0.299mg 4%
Protein 1.1g 3.07g 4%
Vitamin K 3.5µg 3%
Calcium 29mg 50mg 2%
Choline 11.1mg 2%
Vitamin B3 0.466mg 0.766mg 2%
Vitamin C 3.2mg 2.3mg 1%
Zinc 0.14mg 0.22mg 1%
Starch 2.7g 1%
Vitamin A 13µg 0µg 1%
Vitamin E 0.12mg 1%
Vitamin B5 0.035mg 0.095mg 1%
Fats 0.17g 0.46g 0%
Net carbs 2.23g 75.48g N/A
Sugar 59.19g N/A
Sodium 11mg 11mg 0%
Selenium 0.4µg 0.6µg 0%
Saturated fat 0.058g 0%
Monounsaturated fat 0.051g 0%
Polyunsaturated fat 0.037g 0%
Tryptophan 0.05mg 0%
Threonine 0.077mg 0%
Isoleucine 0.057mg 0%
Leucine 0.096mg 0%
Lysine 0.084mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.065mg 0%
Valine 0.083mg 0%
Histidine 0.072mg 0%
Omega-6 - Gamma-linoleic acid 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Napa cabbage Raisin
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
11%
Raisin
Minerals Daily Need Coverage Score
12%
Napa cabbage
37%
Raisin

Comparison summary

Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food is richer in vitamins?
Raisin
Raisin is relatively richer in vitamins
Which food is lower in Sugar?
Napa cabbage
Napa cabbage is lower in Sugar (difference - 59.19g)
Which food is lower in Saturated fat?
Napa cabbage
Napa cabbage is lower in Saturated fat (difference - 0.058g)
Which food is lower in glycemic index?
Napa cabbage
Napa cabbage is lower in glycemic index (difference - 32)
Which food is cheaper?
Napa cabbage
Napa cabbage is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (11 mg)

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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.