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  6. Napa cabbage vs. Wakame

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 from 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
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
2
:
8
Wakame
Wakame
Contains more Potassium +74%
Contains less Sodium -98.7%
Contains more Calcium +417.2%
Contains more Iron +194.6%
Contains more Magnesium +1237.5%
Contains more Phosphorus +321.1%
Contains more Zinc +171.4%
Contains more Copper +195.8%
Contains more Manganese +589.7%
Contains more Selenium +75%
Napa cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 28% 6% 9% 8% 2% 4% 32% 27% 3%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Contains more Potassium +74%
Contains less Sodium -98.7%
Contains more Calcium +417.2%
Contains more Iron +194.6%
Contains more Magnesium +1237.5%
Contains more Phosphorus +321.1%
Contains more Zinc +171.4%
Contains more Copper +195.8%
Contains more Manganese +589.7%
Contains more Selenium +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.
Napa cabbage
Napa cabbage
2
:
8
Wakame
Wakame
Contains more Vitamin B6 +1750%
Contains more Vitamin A +36.9%
Contains more Vitamin B1 +1100%
Contains more Vitamin B2 +820%
Contains more Vitamin B3 +243.3%
Contains more Vitamin B5 +1891.4%
Contains more Folate +355.8%
Equal in Vitamin C - 3
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%
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Contains more Vitamin B6 +1750%
Contains more Vitamin A +36.9%
Contains more Vitamin B1 +1100%
Contains more Vitamin B2 +820%
Contains more Vitamin B3 +243.3%
Contains more Vitamin B5 +1891.4%
Contains more Folate +355.8%
Equal in Vitamin C - 3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Napa cabbage
Napa cabbage
1
:
4
Wakame
Wakame
Contains more Water +20.4%
Contains more Protein +175.5%
Contains more Fats +276.5%
Contains more Carbs +309.9%
Contains more Other +4135.3%
Napa cabbage
2% 96%
Protein: 1.1 g
Fats: 0.17 g
Carbs: 2.23 g
Water: 96.33 g
Other: 0.17 g
Wakame
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 Water +20.4%
Contains more Protein +175.5%
Contains more Fats +276.5%
Contains more Carbs +309.9%
Contains more Other +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 Opinion
Net carbs 2.23g 8.64g Wakame
Protein 1.1g 3.03g Wakame
Fats 0.17g 0.64g Wakame
Carbs 2.23g 9.14g Wakame
Calories 12kcal 45kcal Wakame
Sugar 0.65g Napa cabbage
Fiber 0.5g Wakame
Calcium 29mg 150mg Wakame
Iron 0.74mg 2.18mg Wakame
Magnesium 8mg 107mg Wakame
Phosphorus 19mg 80mg Wakame
Potassium 87mg 50mg Napa cabbage
Sodium 11mg 872mg Napa cabbage
Zinc 0.14mg 0.38mg Wakame
Copper 0.096mg 0.284mg Wakame
Manganese 0.203mg 1.4mg Wakame
Selenium 0.4µg 0.7µg Wakame
Vitamin A 263IU 360IU Wakame
Vitamin A RAE 13µg 18µg Wakame
Vitamin E 1mg Wakame
Vitamin C 3.2mg 3mg Napa cabbage
Vitamin B1 0.005mg 0.06mg Wakame
Vitamin B2 0.025mg 0.23mg Wakame
Vitamin B3 0.466mg 1.6mg Wakame
Vitamin B5 0.035mg 0.697mg Wakame
Vitamin B6 0.037mg 0.002mg Napa cabbage
Folate 43µg 196µg Wakame
Vitamin K 5.3µg Wakame
Tryptophan 0.035mg Wakame
Threonine 0.165mg Wakame
Isoleucine 0.087mg Wakame
Leucine 0.257mg Wakame
Lysine 0.112mg Wakame
Methionine 0.063mg Wakame
Phenylalanine 0.112mg Wakame
Valine 0.209mg Wakame
Histidine 0.015mg Wakame
Saturated Fat 0.13g Napa cabbage
Omega-3 - EPA 0.186g Wakame
Monounsaturated Fat 0.058g Wakame
Polyunsaturated fat 0.218g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Napa cabbage Wakame
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
7%
Napa cabbage
29%
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.