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Napa cabbage vs. Tamale — In-Depth Nutrition Comparison

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What are the differences between napa cabbage and tamale?

  • Napa cabbage is higher in folate, yet tamale is higher in vitamin B12, zinc, phosphorus, selenium, vitamin B6, vitamin B3, and iron.
  • Tamale's daily need coverage for vitamin B12 is 23% more.
  • Napa cabbage has 3 times more folate than tamale. While napa cabbage has 43µg of folate, tamale has only 15µg.
  • The amount of sodium in napa cabbage is lower.
  • The glycemic index of napa cabbage is lower.

We used Cabbage, napa, cooked and Tamales (Navajo) types in this article.

Infographic

Napa cabbage vs Tamale 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%
Tamale
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 8.7% 12% 46% 21% 40% 42% 56% 23% 33%
Contains more CopperCopper +52.4%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +16.7%
Contains more MagnesiumMagnesium +175%
Contains more PotassiumPotassium +50.6%
Contains more IronIron +64.9%
Contains more ZincZinc +957.1%
Contains more PhosphorusPhosphorus +421.1%
Contains more SeleniumSelenium +1400%
~equal in Calcium ~29mg

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%
Tamale
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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 5.7% 0% 0% 0% 13% 18% 30% 12% 33% 68% 0% 11% 0%
Contains more Vitamin CVitamin C +88.2%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +186.7%
Contains more Vitamin B1Vitamin B1 +900%
Contains more Vitamin B2Vitamin B2 +220%
Contains more Vitamin B3Vitamin B3 +241.2%
Contains more Vitamin B5Vitamin B5 +485.7%
Contains more Vitamin B6Vitamin B6 +286.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
Tamale
4
6% 6% 18% 68%
Protein: 6.28 g
Fats: 6.12 g
Carbs: 18.12 g
Water: 68.1 g
Other: 1.38 g
Contains more WaterWater +41.5%
Contains more ProteinProtein +470.9%
Contains more FatsFats +3500%
Contains more CarbsCarbs +712.6%
Contains more OtherOther +711.8%

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 Tamale
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Napa cabbage Tamale DV% diff.
Vitamin B12 0µg 0.54µg 23%
Sodium 11mg 427mg 18%
Zinc 0.14mg 1.48mg 12%
Fiber 3.1g 12%
Phosphorus 19mg 99mg 11%
Saturated fat 2.396g 11%
Protein 1.1g 6.28g 10%
Selenium 0.4µg 6µg 10%
Fats 0.17g 6.12g 9%
Vitamin B6 0.037mg 0.143mg 8%
Vitamin B3 0.466mg 1.59mg 7%
Calories 12kcal 153kcal 7%
Folate 43µg 15µg 7%
Monounsaturated fat 2.739g 7%
Cholesterol 0mg 17mg 6%
Iron 0.74mg 1.22mg 6%
Carbs 2.23g 18.12g 5%
Starch 12.27g 5%
Polyunsaturated fat 0.688g 5%
Vitamin B2 0.025mg 0.08mg 4%
Vitamin B1 0.005mg 0.05mg 4%
Copper 0.096mg 0.063mg 4%
Vitamin B5 0.035mg 0.205mg 3%
Magnesium 8mg 22mg 3%
Vitamin C 3.2mg 1.7mg 2%
Manganese 0.203mg 0.174mg 1%
Vitamin A 13µg 0µg 1%
Potassium 87mg 131mg 1%
Net carbs 2.23g 15.02g N/A
Calcium 29mg 29mg 0%
Sugar 0.99g N/A
Tryptophan 0.052mg 0%
Threonine 0.239mg 0%
Isoleucine 0.271mg 0%
Leucine 0.568mg 0%
Lysine 0.427mg 0%
Methionine 0.15mg 0%
Phenylalanine 0.275mg 0%
Valine 0.318mg 0%
Histidine 0.196mg 0%
Fructose 0.17g 0%
Omega-3 - ALA 0.029g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Napa cabbage Tamale
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
6%
Napa cabbage
15%
Tamale
Minerals Daily Need Coverage Score
12%
Napa cabbage
30%
Tamale

Comparison summary

Which food is richer in minerals?
Tamale
Tamale is relatively richer in minerals
Which food is lower in Cholesterol?
Napa cabbage
Napa cabbage is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Napa cabbage
Napa cabbage is lower in Sugar (difference - 0.99g)
Which food contains less Sodium?
Napa cabbage
Napa cabbage contains less Sodium (difference - 416mg)
Which food is lower in Saturated fat?
Napa cabbage
Napa cabbage is lower in Saturated fat (difference - 2.396g)
Which food is lower in glycemic index?
Napa cabbage
Napa cabbage is lower in glycemic index (difference - 50)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Tamale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167636/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.