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Napa cabbage vs. Seaweed — In-Depth Nutrition Comparison

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A recap on differences between Napa cabbage and Seaweed

  • Napa cabbage has less Folate, Magnesium, Iron, Calcium, Vitamin B5, Zinc, and Vitamin B2.
  • Seaweed covers your daily Folate needs 34% more than Napa cabbage.
  • Napa cabbage has less Sodium.

Food varieties used in this article are Cabbage, napa, cooked and Seaweed, kelp, raw.

Infographic

Napa cabbage vs Seaweed 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.
Contains less Sodium -95.3%
Contains more Calcium +479.3%
Contains more Iron +285.1%
Contains more Magnesium +1412.5%
Contains more Phosphorus +121.1%
Contains more Zinc +778.6%
Contains more Copper +35.4%
Contains more Selenium +75%
Equal in Potassium - 89
Equal in Manganese - 0.2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 28% 6% 9% 8% 2% 4% 32% 27% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Contains less Sodium -95.3%
Contains more Calcium +479.3%
Contains more Iron +285.1%
Contains more Magnesium +1412.5%
Contains more Phosphorus +121.1%
Contains more Zinc +778.6%
Contains more Copper +35.4%
Contains more Selenium +75%
Equal in Potassium - 89
Equal in Manganese - 0.2

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 A +126.7%
Contains more Vitamin B6 +1750%
Contains more Vitamin B1 +900%
Contains more Vitamin B2 +500%
Contains more Vitamin B5 +1734.3%
Contains more Folate +318.6%
Equal in Vitamin C - 3
Equal in Vitamin B3 - 0.47
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 11% 2% 6% 9% 3% 9% 33% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
Contains more Vitamin A +126.7%
Contains more Vitamin B6 +1750%
Contains more Vitamin B1 +900%
Contains more Vitamin B2 +500%
Contains more Vitamin B5 +1734.3%
Contains more Folate +318.6%
Equal in Vitamin C - 3
Equal in Vitamin B3 - 0.47

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +18.1%
Contains more Protein +52.7%
Contains more Fats +229.4%
Contains more Carbs +329.1%
Contains more Other +3788.2%
2% 96%
Protein: 1.1 g
Fats: 0.17 g
Carbs: 2.23 g
Water: 96.33 g
Other: 0.17 g
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more Water +18.1%
Contains more Protein +52.7%
Contains more Fats +229.4%
Contains more Carbs +329.1%
Contains more Other +3788.2%

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 Seaweed
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Napa cabbage Seaweed Opinion
Net carbs 2.23g 8.27g Seaweed
Protein 1.1g 1.68g Seaweed
Fats 0.17g 0.56g Seaweed
Carbs 2.23g 9.57g Seaweed
Calories 12kcal 43kcal Seaweed
Sugar 0.6g Napa cabbage
Fiber 1.3g Seaweed
Calcium 29mg 168mg Seaweed
Iron 0.74mg 2.85mg Seaweed
Magnesium 8mg 121mg Seaweed
Phosphorus 19mg 42mg Seaweed
Potassium 87mg 89mg Seaweed
Sodium 11mg 233mg Napa cabbage
Zinc 0.14mg 1.23mg Seaweed
Copper 0.096mg 0.13mg Seaweed
Manganese 0.203mg 0.2mg Napa cabbage
Selenium 0.4µg 0.7µg Seaweed
Vitamin A 263IU 116IU Napa cabbage
Vitamin A RAE 13µg 6µg Napa cabbage
Vitamin E 0.87mg Seaweed
Vitamin C 3.2mg 3mg Napa cabbage
Vitamin B1 0.005mg 0.05mg Seaweed
Vitamin B2 0.025mg 0.15mg Seaweed
Vitamin B3 0.466mg 0.47mg Seaweed
Vitamin B5 0.035mg 0.642mg Seaweed
Vitamin B6 0.037mg 0.002mg Napa cabbage
Folate 43µg 180µg Seaweed
Vitamin K 66µg Seaweed
Tryptophan 0.048mg Seaweed
Threonine 0.055mg Seaweed
Isoleucine 0.076mg Seaweed
Leucine 0.083mg Seaweed
Lysine 0.082mg Seaweed
Methionine 0.025mg Seaweed
Phenylalanine 0.043mg Seaweed
Valine 0.072mg Seaweed
Histidine 0.024mg Seaweed
Saturated Fat 0.247g Napa cabbage
Omega-3 - EPA 0.004g Seaweed
Monounsaturated Fat 0.098g Seaweed
Polyunsaturated fat 0.047g Seaweed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Napa cabbage Seaweed
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
7%
Napa cabbage
36%
Seaweed
Minerals Daily Need Coverage Score
12%
Napa cabbage
41%
Seaweed

Comparison summary

Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Seaweed
Seaweed is relatively richer in vitamins
Which food is lower in Sugar?
Napa cabbage
Napa cabbage is lower in Sugar (difference - 0.6g)
Which food contains less Sodium?
Napa cabbage
Napa cabbage contains less Sodium (difference - 222mg)
Which food is lower in Saturated Fat?
Napa cabbage
Napa cabbage is lower in Saturated Fat (difference - 0.247g)
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 ($)

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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.