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Nutmeg vs. Napa cabbage — In-Depth Nutrition Comparison

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A recap on differences between nutmeg and napa cabbage

  • Napa cabbage has less manganese, copper, magnesium, iron, vitamin B1, phosphorus, zinc, calcium, vitamin B6, and folate.
  • Nutmeg covers your daily manganese needs 117% more than napa cabbage.
  • Napa cabbage contains 69 times less vitamin B1 than nutmeg. Nutmeg contains 0.346mg of vitamin B1, while napa cabbage contains 0.005mg.
  • The glycemic index of napa cabbage is higher.

Food varieties used in this article are Spices, nutmeg, ground and Cabbage, napa, cooked.

Infographic

Nutmeg vs Napa cabbage 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.
Nutmeg
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 55% 31% 114% 342% 59% 91% 2.1% 378% 8.7%
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%
Contains more MagnesiumMagnesium +2187.5%
Contains more CalciumCalcium +534.5%
Contains more PotassiumPotassium +302.3%
Contains more IronIron +310.8%
Contains more CopperCopper +969.8%
Contains more ZincZinc +1435.7%
Contains more PhosphorusPhosphorus +1021.1%
Contains more ManganeseManganese +1328.6%
Contains more SeleniumSelenium +300%
Contains less SodiumSodium -31.3%

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.
Nutmeg
6
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% 1.7% 0% 0% 87% 13% 24% 0% 37% 0% 0% 57% 4.8%
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%
Contains more Vitamin B1Vitamin B1 +6820%
Contains more Vitamin B2Vitamin B2 +128%
Contains more Vitamin B3Vitamin B3 +178.8%
Contains more Vitamin B6Vitamin B6 +332.4%
Contains more FolateFolate +76.7%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +160%
~equal in Vitamin C ~3.2mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nutmeg
4
6% 36% 49% 6% 2%
Protein: 5.84 g
Fats: 36.31 g
Carbs: 49.29 g
Water: 6.23 g
Other: 2.33 g
2% 96%
Protein: 1.1 g
Fats: 0.17 g
Carbs: 2.23 g
Water: 96.33 g
Other: 0.17 g
Contains more ProteinProtein +430.9%
Contains more FatsFats +21258.8%
Contains more CarbsCarbs +2110.3%
Contains more OtherOther +1270.6%
Contains more WaterWater +1446.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nutmeg Napa cabbage
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 price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Nutmeg Napa cabbage DV% diff.
Saturated fat 25.94g 118%
Manganese 2.9mg 0.203mg 117%
Copper 1.027mg 0.096mg 103%
Fiber 20.8g 83%
Fats 36.31g 0.17g 56%
Magnesium 183mg 8mg 42%
Iron 3.04mg 0.74mg 29%
Phosphorus 213mg 19mg 28%
Vitamin B1 0.346mg 0.005mg 28%
Calories 525kcal 12kcal 26%
Zinc 2.15mg 0.14mg 18%
Calcium 184mg 29mg 16%
Carbs 49.29g 2.23g 16%
Protein 5.84g 1.1g 9%
Vitamin B6 0.16mg 0.037mg 9%
Monounsaturated fat 3.22g 8%
Potassium 350mg 87mg 8%
Folate 76µg 43µg 8%
Vitamin B3 1.299mg 0.466mg 5%
Polyunsaturated fat 0.35g 2%
Selenium 1.6µg 0.4µg 2%
Vitamin B2 0.057mg 0.025mg 2%
Choline 8.8mg 2%
Vitamin A 5µg 13µg 1%
Vitamin B5 0.035mg 1%
Vitamin C 3mg 3.2mg 0%
Net carbs 28.49g 2.23g N/A
Sugar 2.99g N/A
Sodium 16mg 11mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nutmeg Napa cabbage
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
18%
Nutmeg
6%
Napa cabbage
Minerals Daily Need Coverage Score
121%
Nutmeg
12%
Napa cabbage

Comparison summary

Which food is richer in minerals?
Nutmeg
Nutmeg is relatively richer in minerals
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Nutmeg
Nutmeg is relatively richer in vitamins
Which food is lower in Sugar?
Napa cabbage
Napa cabbage is lower in Sugar (difference - 2.99g)
Which food contains less Sodium?
Napa cabbage
Napa cabbage contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Napa cabbage
Napa cabbage is lower in Saturated fat (difference - 25.94g)
Which food is cheaper?
Napa cabbage
Napa cabbage is cheaper (difference - $6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/nutrients
  2. Napa cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168572/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.