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Napa cabbage vs. Wakame — In-Depth Nutrition Comparison

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How are napa cabbage and wakame different?

  • Wakame has more manganese, folate, magnesium, copper, iron, vitamin B2, vitamin B5, calcium, and phosphorus than napa cabbage.
  • Daily need coverage for manganese for wakame is 52% higher.
  • Napa cabbage has less sodium.

Cabbage, napa, cooked and Seaweed, wakame, raw are the varieties used in this article.

Infographic

Napa cabbage vs Wakame 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%
Wakame
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more PotassiumPotassium +74%
Contains less SodiumSodium -98.7%
Contains more MagnesiumMagnesium +1237.5%
Contains more CalciumCalcium +417.2%
Contains more IronIron +194.6%
Contains more CopperCopper +195.8%
Contains more ZincZinc +171.4%
Contains more PhosphorusPhosphorus +321.1%
Contains more ManganeseManganese +589.7%
Contains more SeleniumSelenium +75%

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%
Wakame
9
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 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Contains more Vitamin B6Vitamin B6 +1750%
Contains more Vitamin AVitamin A +38.5%
Contains more Vitamin B1Vitamin B1 +1100%
Contains more Vitamin B2Vitamin B2 +820%
Contains more Vitamin B3Vitamin B3 +243.3%
Contains more Vitamin B5Vitamin B5 +1891.4%
Contains more FolateFolate +355.8%
~equal in Vitamin C ~3mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Wakame
4
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more WaterWater +20.4%
Contains more ProteinProtein +175.5%
Contains more FatsFats +276.5%
Contains more CarbsCarbs +309.9%
Contains more OtherOther +4135.3%

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

All nutrients comparison - raw data values

Nutrient Napa cabbage Wakame DV% diff.
Manganese 0.203mg 1.4mg 52%
Folate 43µg 196µg 38%
Sodium 11mg 872mg 37%
Magnesium 8mg 107mg 24%
Copper 0.096mg 0.284mg 21%
Iron 0.74mg 2.18mg 18%
Vitamin B2 0.025mg 0.23mg 16%
Vitamin B5 0.035mg 0.697mg 13%
Calcium 29mg 150mg 12%
Phosphorus 19mg 80mg 9%
Vitamin E 1mg 7%
Vitamin B3 0.466mg 1.6mg 7%
Vitamin B1 0.005mg 0.06mg 5%
Vitamin K 5.3µg 4%
Protein 1.1g 3.03g 4%
Vitamin B6 0.037mg 0.002mg 3%
Choline 13.9mg 3%
Calories 12kcal 45kcal 2%
Zinc 0.14mg 0.38mg 2%
Fiber 0.5g 2%
Carbs 2.23g 9.14g 2%
Vitamin A 13µg 18µg 1%
Polyunsaturated fat 0.218g 1%
Potassium 87mg 50mg 1%
Fats 0.17g 0.64g 1%
Saturated fat 0.13g 1%
Selenium 0.4µg 0.7µg 1%
Vitamin C 3.2mg 3mg 0%
Net carbs 2.23g 8.64g N/A
Sugar 0.65g N/A
Monounsaturated fat 0.058g 0%
Tryptophan 0.035mg 0%
Threonine 0.165mg 0%
Isoleucine 0.087mg 0%
Leucine 0.257mg 0%
Lysine 0.112mg 0%
Methionine 0.063mg 0%
Phenylalanine 0.112mg 0%
Valine 0.209mg 0%
Histidine 0.015mg 0%
Omega-3 - EPA 0.186g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Napa cabbage Wakame
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
26%
Wakame
Minerals Daily Need Coverage Score
12%
Napa cabbage
65%
Wakame

Comparison summary

Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food is lower in Sugar?
Napa cabbage
Napa cabbage is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Napa cabbage
Napa cabbage contains less Sodium (difference - 861mg)
Which food is lower in Saturated fat?
Napa cabbage
Napa cabbage is lower in Saturated fat (difference - 0.13g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.