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  6. Napa cabbage vs. Chia seeds

Napa cabbage vs. Chia seeds — In-Depth Nutrition Comparison

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What are the main differences between napa cabbage and chia seeds?

  • Napa cabbage has less phosphorus, manganese, selenium, copper, iron, magnesium, calcium, vitamin B3, vitamin B1, and zinc than chia seeds.
  • Chia seeds' daily need coverage for phosphorus is 120% higher.
  • Chia seeds have a lower glycemic index than napa cabbage.

We used Cabbage, napa, cooked and Seeds, chia seeds, dried types in this comparison.

Infographic

Napa cabbage vs Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains less SodiumSodium -31.3%
Contains more MagnesiumMagnesium +4087.5%
Contains more CalciumCalcium +2075.9%
Contains more PotassiumPotassium +367.8%
Contains more IronIron +943.2%
Contains more CopperCopper +862.5%
Contains more ZincZinc +3171.4%
Contains more PhosphorusPhosphorus +4426.3%
Contains more ManganeseManganese +1241.4%
Contains more SeleniumSelenium +13700%

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B1Vitamin B1 +12300%
Contains more Vitamin B2Vitamin B2 +580%
Contains more Vitamin B3Vitamin B3 +1794.8%
Contains more FolateFolate +14%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Napa cabbage Chia seeds DV% diff.
Polyunsaturated fat 23.665g 158%
Fiber 34.4g 138%
Phosphorus 19mg 860mg 120%
Manganese 0.203mg 2.723mg 110%
Selenium 0.4µg 55.2µg 100%
Copper 0.096mg 0.924mg 92%
Iron 0.74mg 7.72mg 87%
Magnesium 8mg 335mg 78%
Calcium 29mg 631mg 60%
Vitamin B3 0.466mg 8.83mg 52%
Vitamin B1 0.005mg 0.62mg 51%
Fats 0.17g 30.74g 47%
Zinc 0.14mg 4.58mg 40%
Protein 1.1g 16.54g 31%
Calories 12kcal 486kcal 24%
Saturated fat 3.33g 15%
Carbs 2.23g 42.12g 13%
Vitamin B2 0.025mg 0.17mg 11%
Potassium 87mg 407mg 9%
Monounsaturated fat 2.309g 6%
Vitamin E 0.5mg 3%
Vitamin B6 0.037mg 3%
Folate 43µg 49µg 2%
Vitamin C 3.2mg 1.6mg 2%
Vitamin A 13µg 1%
Vitamin B5 0.035mg 1%
Net carbs 2.23g 7.72g N/A
Sodium 11mg 16mg 0%
Trans fat 0g 0.14g N/A
Tryptophan 0.436mg 0%
Threonine 0.709mg 0%
Isoleucine 0.801mg 0%
Leucine 1.371mg 0%
Lysine 0.97mg 0%
Methionine 0.588mg 0%
Phenylalanine 1.016mg 0%
Valine 0.95mg 0%
Histidine 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more WaterWater +1560.9%
Contains more ProteinProtein +1403.6%
Contains more FatsFats +17982.4%
Contains more CarbsCarbs +1788.8%
Contains more OtherOther +2723.5%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.