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  6. Napa cabbage vs. Spinach

Napa cabbage vs. Spinach — In-Depth Nutrition Comparison

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How are Napa cabbage and Spinach different?

  • Spinach is higher than Napa cabbage in Vitamin A RAE, Iron, Manganese, Folate, Magnesium, Vitamin B2, Vitamin B6, Potassium, Calcium, and Copper.
  • Spinach covers your daily need of Vitamin A RAE 57% more than Napa cabbage.

Cabbage, napa, cooked and Spinach, cooked, boiled, drained, without salt types were used in this article.

Infographic

Napa cabbage vs Spinach 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.
Napa cabbage
Napa cabbage
1
:
9
Spinach
Spinach
Contains less Sodium -84.3%
Contains more Calcium +369%
Contains more Iron +382.4%
Contains more Magnesium +987.5%
Contains more Phosphorus +194.7%
Contains more Potassium +435.6%
Contains more Zinc +442.9%
Contains more Copper +81.3%
Contains more Manganese +360.6%
Contains more Selenium +275%
Napa cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 28% 6% 9% 8% 2% 4% 32% 27% 3%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Contains less Sodium -84.3%
Contains more Calcium +369%
Contains more Iron +382.4%
Contains more Magnesium +987.5%
Contains more Phosphorus +194.7%
Contains more Potassium +435.6%
Contains more Zinc +442.9%
Contains more Copper +81.3%
Contains more Manganese +360.6%
Contains more Selenium +275%

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.
Napa cabbage
Napa cabbage
0
:
10
Spinach
Spinach
Contains more Vitamin A +3885.2%
Contains more Vitamin C +206.3%
Contains more Vitamin B1 +1800%
Contains more Vitamin B2 +844%
Contains more Vitamin B5 +314.3%
Contains more Vitamin B6 +554.1%
Contains more Folate +239.5%
Equal in Vitamin B3 - 0.49
Napa cabbage
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%
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Contains more Vitamin A +3885.2%
Contains more Vitamin C +206.3%
Contains more Vitamin B1 +1800%
Contains more Vitamin B2 +844%
Contains more Vitamin B5 +314.3%
Contains more Vitamin B6 +554.1%
Contains more Folate +239.5%
Equal in Vitamin B3 - 0.49

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Napa cabbage
Napa cabbage
1
:
4
Spinach
Spinach
Contains more Protein +170%
Contains more Fats +52.9%
Contains more Carbs +68.2%
Contains more Other +964.7%
Equal in Water - 91.21
Napa cabbage
2% 96%
Protein: 1.1 g
Fats: 0.17 g
Carbs: 2.23 g
Water: 96.33 g
Other: 0.17 g
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Contains more Protein +170%
Contains more Fats +52.9%
Contains more Carbs +68.2%
Contains more Other +964.7%
Equal in Water - 91.21

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

All nutrients comparison - raw data values

Nutrient Napa cabbage Spinach Opinion
Net carbs 2.23g 1.35g Napa cabbage
Protein 1.1g 2.97g Spinach
Fats 0.17g 0.26g Spinach
Carbs 2.23g 3.75g Spinach
Calories 12kcal 23kcal Spinach
Sugar 0.43g Napa cabbage
Fiber 2.4g Spinach
Calcium 29mg 136mg Spinach
Iron 0.74mg 3.57mg Spinach
Magnesium 8mg 87mg Spinach
Phosphorus 19mg 56mg Spinach
Potassium 87mg 466mg Spinach
Sodium 11mg 70mg Napa cabbage
Zinc 0.14mg 0.76mg Spinach
Copper 0.096mg 0.174mg Spinach
Manganese 0.203mg 0.935mg Spinach
Selenium 0.4µg 1.5µg Spinach
Vitamin A 263IU 10481IU Spinach
Vitamin A RAE 13µg 524µg Spinach
Vitamin E 2.08mg Spinach
Vitamin C 3.2mg 9.8mg Spinach
Vitamin B1 0.005mg 0.095mg Spinach
Vitamin B2 0.025mg 0.236mg Spinach
Vitamin B3 0.466mg 0.49mg Spinach
Vitamin B5 0.035mg 0.145mg Spinach
Vitamin B6 0.037mg 0.242mg Spinach
Folate 43µg 146µg Spinach
Vitamin K 493.6µg Spinach
Tryptophan 0.04mg Spinach
Threonine 0.127mg Spinach
Isoleucine 0.152mg Spinach
Leucine 0.231mg Spinach
Lysine 0.182mg Spinach
Methionine 0.055mg Spinach
Phenylalanine 0.134mg Spinach
Valine 0.168mg Spinach
Histidine 0.066mg Spinach
Saturated Fat 0.043g Napa cabbage
Monounsaturated Fat 0.006g Spinach
Polyunsaturated fat 0.109g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Napa cabbage Spinach
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
7%
Napa cabbage
183%
Spinach
Minerals Daily Need Coverage Score
12%
Napa cabbage
52%
Spinach

Comparison summary

Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food is lower in Sugar?
Napa cabbage
Napa cabbage is lower in Sugar (difference - 0.43g)
Which food contains less Sodium?
Napa cabbage
Napa cabbage contains less Sodium (difference - 59mg)
Which food is lower in Saturated Fat?
Napa cabbage
Napa cabbage is lower in Saturated Fat (difference - 0.043g)
Which food is cheaper?
Napa cabbage
Napa cabbage is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.