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Napa cabbage vs. Spirulina — In-Depth Nutrition Comparison

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What are the main differences between napa cabbage and spirulina?

  • Napa cabbage is richer in folate, yet spirulina is richer in copper, iron, vitamin B2, vitamin B1, and vitamin B5.
  • Spirulina's daily need coverage for copper is 56% higher.
  • Napa cabbage has 5 times more folate than spirulina. Napa cabbage has 43µg of folate, while spirulina has 9µg.

We used Cabbage, napa, cooked and Seaweed, spirulina, raw types in this comparison.

Infographic

Napa cabbage vs Spirulina 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3.6% 11% 105% 199% 5.5% 4.7% 13% 24% 3.8%
Contains more CalciumCalcium +141.7%
Contains more PhosphorusPhosphorus +72.7%
Contains less SodiumSodium -88.8%
Contains more MagnesiumMagnesium +137.5%
Contains more PotassiumPotassium +46%
Contains more IronIron +277%
Contains more CopperCopper +521.9%
Contains more ZincZinc +42.9%
Contains more SeleniumSelenium +75%
~equal in Manganese ~0.186mg

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 3% 1% 9.8% 0% 56% 79% 22% 20% 7.8% 0% 6.3% 6.8% 3.5%
Contains more Vitamin CVitamin C +255.6%
Contains more Vitamin AVitamin A +333.3%
Contains more FolateFolate +377.8%
Contains more Vitamin B1Vitamin B1 +4340%
Contains more Vitamin B2Vitamin B2 +1268%
Contains more Vitamin B3Vitamin B3 +156.7%
Contains more Vitamin B5Vitamin B5 +828.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.034mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Napa cabbage Spirulina DV% diff.
Copper 0.096mg 0.597mg 56%
Iron 0.74mg 2.79mg 26%
Vitamin B2 0.025mg 0.342mg 24%
Vitamin B1 0.005mg 0.222mg 18%
Protein 1.1g 5.92g 10%
Folate 43µg 9µg 9%
Vitamin B5 0.035mg 0.325mg 6%
Vitamin B3 0.466mg 1.196mg 5%
Sodium 11mg 98mg 4%
Magnesium 8mg 19mg 3%
Vitamin C 3.2mg 0.9mg 3%
Vitamin E 0.49mg 3%
Calcium 29mg 12mg 2%
Vitamin K 2.5µg 2%
Fiber 0.4g 2%
Saturated fat 0.135g 1%
Choline 6.5mg 1%
Polyunsaturated fat 0.106g 1%
Calories 12kcal 26kcal 1%
Selenium 0.4µg 0.7µg 1%
Vitamin A 13µg 3µg 1%
Phosphorus 19mg 11mg 1%
Zinc 0.14mg 0.2mg 1%
Potassium 87mg 127mg 1%
Manganese 0.203mg 0.186mg 1%
Fats 0.17g 0.39g 0%
Carbs 2.23g 2.42g 0%
Net carbs 2.23g 2.02g N/A
Sugar 0.3g N/A
Vitamin B6 0.037mg 0.034mg 0%
Monounsaturated fat 0.034g 0%
Tryptophan 0.096mg 0%
Threonine 0.306mg 0%
Isoleucine 0.331mg 0%
Leucine 0.509mg 0%
Lysine 0.312mg 0%
Methionine 0.118mg 0%
Phenylalanine 0.286mg 0%
Valine 0.362mg 0%
Histidine 0.112mg 0%

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
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
Contains more ProteinProtein +438.2%
Contains more FatsFats +129.4%
Contains more OtherOther +252.9%
~equal in Carbs ~2.42g
~equal in Water ~90.67g

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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. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/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.