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  6. Napa cabbage vs. Spinach raw

Napa cabbage vs. Spinach raw — In-Depth Nutrition Comparison

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What are the differences between Napa cabbage and Spinach raw?

  • Spinach raw is richer than Napa cabbage in Vitamin A RAE, Folate, Manganese, Vitamin C, Iron, Magnesium, Potassium, Vitamin B2, Vitamin B6, and Calcium.
  • Spinach raw's daily need coverage for Vitamin A RAE is 51% more.

We used Cabbage, napa, cooked and Spinach, raw types in this article.

Infographic

Napa cabbage vs Spinach 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.
Napa cabbage
Napa cabbage
1
:
9
Spinach raw
Spinach raw
Contains less Sodium -86.1%
Contains more Calcium +241.4%
Contains more Iron +266.2%
Contains more Magnesium +887.5%
Contains more Phosphorus +157.9%
Contains more Potassium +541.4%
Contains more Zinc +278.6%
Contains more Copper +35.4%
Contains more Manganese +341.9%
Contains more Selenium +150%
Napa cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 28% 6% 9% 8% 2% 4% 32% 27% 3%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains less Sodium -86.1%
Contains more Calcium +241.4%
Contains more Iron +266.2%
Contains more Magnesium +887.5%
Contains more Phosphorus +157.9%
Contains more Potassium +541.4%
Contains more Zinc +278.6%
Contains more Copper +35.4%
Contains more Manganese +341.9%
Contains more Selenium +150%

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 raw
Spinach raw
Contains more Vitamin A +3465.4%
Contains more Vitamin C +778.1%
Contains more Vitamin B1 +1460%
Contains more Vitamin B2 +656%
Contains more Vitamin B3 +55.4%
Contains more Vitamin B5 +85.7%
Contains more Vitamin B6 +427%
Contains more Folate +351.2%
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 raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Contains more Vitamin A +3465.4%
Contains more Vitamin C +778.1%
Contains more Vitamin B1 +1460%
Contains more Vitamin B2 +656%
Contains more Vitamin B3 +55.4%
Contains more Vitamin B5 +85.7%
Contains more Vitamin B6 +427%
Contains more Folate +351.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Napa cabbage
Napa cabbage
1
:
4
Spinach raw
Spinach raw
Contains more Protein +160%
Contains more Fats +129.4%
Contains more Carbs +62.8%
Contains more Other +911.8%
Equal in Water - 91.4
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 raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more Protein +160%
Contains more Fats +129.4%
Contains more Carbs +62.8%
Contains more Other +911.8%
Equal in Water - 91.4

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 raw
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 raw Opinion
Net carbs 2.23g 1.43g Napa cabbage
Protein 1.1g 2.86g Spinach raw
Fats 0.17g 0.39g Spinach raw
Carbs 2.23g 3.63g Spinach raw
Calories 12kcal 23kcal Spinach raw
Fructose 0.15g Spinach raw
Sugar 0.42g Napa cabbage
Fiber 2.2g Spinach raw
Calcium 29mg 99mg Spinach raw
Iron 0.74mg 2.71mg Spinach raw
Magnesium 8mg 79mg Spinach raw
Phosphorus 19mg 49mg Spinach raw
Potassium 87mg 558mg Spinach raw
Sodium 11mg 79mg Napa cabbage
Zinc 0.14mg 0.53mg Spinach raw
Copper 0.096mg 0.13mg Spinach raw
Manganese 0.203mg 0.897mg Spinach raw
Selenium 0.4µg 1µg Spinach raw
Vitamin A 263IU 9377IU Spinach raw
Vitamin A RAE 13µg 469µg Spinach raw
Vitamin E 2.03mg Spinach raw
Vitamin C 3.2mg 28.1mg Spinach raw
Vitamin B1 0.005mg 0.078mg Spinach raw
Vitamin B2 0.025mg 0.189mg Spinach raw
Vitamin B3 0.466mg 0.724mg Spinach raw
Vitamin B5 0.035mg 0.065mg Spinach raw
Vitamin B6 0.037mg 0.195mg Spinach raw
Folate 43µg 194µg Spinach raw
Vitamin K 482.9µg Spinach raw
Tryptophan 0.039mg Spinach raw
Threonine 0.122mg Spinach raw
Isoleucine 0.147mg Spinach raw
Leucine 0.223mg Spinach raw
Lysine 0.174mg Spinach raw
Methionine 0.053mg Spinach raw
Phenylalanine 0.129mg Spinach raw
Valine 0.161mg Spinach raw
Histidine 0.064mg Spinach raw
Saturated Fat 0.063g Napa cabbage
Monounsaturated Fat 0.01g Spinach raw
Polyunsaturated fat 0.165g Spinach raw

Which food is preferable for your diet?

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

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
181%
Spinach raw
Minerals Daily Need Coverage Score
12%
Napa cabbage
45%
Spinach raw

Comparison summary

Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food is lower in Sugar?
Napa cabbage
Napa cabbage is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Napa cabbage
Napa cabbage contains less Sodium (difference - 68mg)
Which food is lower in Saturated Fat?
Napa cabbage
Napa cabbage is lower in Saturated Fat (difference - 0.063g)
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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.