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Oatmeal vs. Napa cabbage — In-Depth Nutrition Comparison

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Summary of differences between oatmeal and napa cabbage

  • The amount of iron, vitamin B1, vitamin B6, vitamin B3, manganese, vitamin B2, selenium, phosphorus, vitamin B5, and calcium in oatmeal is higher than in napa cabbage.
  • Oatmeal covers your daily need for iron, 65% more than napa cabbage.
  • Oatmeal contains 52 times more vitamin B1 than napa cabbage. While oatmeal contains 0.26mg of vitamin B1, napa cabbage contains only 0.005mg.
  • Napa cabbage has a lower glycemic index. The glycemic index of napa cabbage is 32, while the glycemic index of oatmeal is 79.

These are the specific foods used in this comparison Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Cabbage, napa, cooked.

Infographic

Oatmeal vs Napa cabbage 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
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 +225%
Contains more CalciumCalcium +175.9%
Contains more IronIron +705.4%
Contains more ZincZinc +342.9%
Contains more PhosphorusPhosphorus +305.3%
Contains more ManganeseManganese +174.9%
Contains more SeleniumSelenium +1150%
Contains more PotassiumPotassium +42.6%
Contains more CopperCopper +45.5%
Contains less SodiumSodium -77.6%

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 0% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
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 11% 4.3% 0% 0% 1.3% 5.8% 8.7% 2.1% 8.5% 0% 0% 32% 0%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +5100%
Contains more Vitamin B2Vitamin B2 +760%
Contains more Vitamin B3Vitamin B3 +549.1%
Contains more Vitamin B5Vitamin B5 +805.7%
Contains more Vitamin B6Vitamin B6 +683.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~43µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 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 +115.5%
Contains more FatsFats +700%
Contains more CarbsCarbs +423.3%
Contains more OtherOther +235.3%
Contains more WaterWater +14.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oatmeal Napa cabbage
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Oatmeal Napa cabbage DV% diff.
Iron 5.96mg 0.74mg 65%
Vitamin B1 0.26mg 0.005mg 21%
Vitamin B6 0.29mg 0.037mg 19%
Vitamin B3 3.025mg 0.466mg 16%
Manganese 0.558mg 0.203mg 15%
Vitamin B2 0.215mg 0.025mg 15%
Vitamin A 130µg 13µg 13%
Phosphorus 77mg 19mg 8%
Selenium 5µg 0.4µg 8%
Fiber 1.7g 7%
Vitamin B5 0.317mg 0.035mg 6%
Calcium 80mg 29mg 5%
Vitamin C 0mg 3.2mg 4%
Magnesium 26mg 8mg 4%
Zinc 0.62mg 0.14mg 4%
Starch 10.37g 4%
Polyunsaturated fat 0.426g 3%
Protein 2.37g 1.1g 3%
Calories 68kcal 12kcal 3%
Copper 0.066mg 0.096mg 3%
Carbs 11.67g 2.23g 3%
Fats 1.36g 0.17g 2%
Sodium 49mg 11mg 2%
Saturated fat 0.226g 1%
Choline 4.7mg 1%
Potassium 61mg 87mg 1%
Monounsaturated fat 0.391g 1%
Net carbs 9.97g 2.23g N/A
Sugar 0.46g N/A
Vitamin E 0.07mg 0%
Vitamin K 0.4µg 0%
Trans fat 0.003g 0g N/A
Folate 44µg 43µg 0%
Tryptophan 0.04mg 0%
Threonine 0.083mg 0%
Isoleucine 0.105mg 0%
Leucine 0.2mg 0%
Lysine 0.135mg 0%
Methionine 0.04mg 0%
Phenylalanine 0.13mg 0%
Valine 0.151mg 0%
Histidine 0.057mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal 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
26%
Oatmeal
6%
Napa cabbage
Minerals Daily Need Coverage Score
45%
Oatmeal
12%
Napa cabbage

Comparison summary

Which food is richer in minerals?
Oatmeal
Oatmeal is relatively richer in minerals
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food is lower in Sugar?
Napa cabbage
Napa cabbage is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Napa cabbage
Napa cabbage contains less Sodium (difference - 38mg)
Which food is lower in Saturated fat?
Napa cabbage
Napa cabbage is lower in Saturated fat (difference - 0.226g)
Which food is lower in glycemic index?
Napa cabbage
Napa cabbage is lower in glycemic index (difference - 47)
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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.