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  6. Oat vs. Napa cabbage

Oat vs. Napa cabbage — In-Depth Nutrition Comparison

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How are Oat and Napa cabbage different?

  • Oat is higher than Napa cabbage in Manganese, Phosphorus, Vitamin B1, Copper, Iron, Magnesium, Zinc, Vitamin B5, Potassium, and Vitamin B2.
  • Oat covers your daily need of Manganese 205% more than Napa cabbage.
  • Oat contains 153 times more Vitamin B1 than Napa cabbage. Oat contains 0.763mg of Vitamin B1, while Napa cabbage contains 0.005mg.

Oats and Cabbage, napa, cooked types were used in this article.

Infographic

Oat 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.
Oat
Oat
9
:
1
Napa cabbage
Napa cabbage
Contains more Calcium +86.2%
Contains more Iron +537.8%
Contains more Magnesium +2112.5%
Contains more Phosphorus +2652.6%
Contains more Potassium +393.1%
Contains less Sodium -81.8%
Contains more Zinc +2735.7%
Contains more Copper +552.1%
Contains more Manganese +2321.7%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Napa cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 28% 6% 9% 8% 2% 4% 32% 27% 3%
Contains more Calcium +86.2%
Contains more Iron +537.8%
Contains more Magnesium +2112.5%
Contains more Phosphorus +2652.6%
Contains more Potassium +393.1%
Contains less Sodium -81.8%
Contains more Zinc +2735.7%
Contains more Copper +552.1%
Contains more Manganese +2321.7%

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.
Oat
Oat
6
:
2
Napa cabbage
Napa cabbage
Contains more Vitamin B1 +15160%
Contains more Vitamin B2 +456%
Contains more Vitamin B3 +106.2%
Contains more Vitamin B5 +3754.3%
Contains more Vitamin B6 +221.6%
Contains more Folate +30.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Oat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
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%
Contains more Vitamin B1 +15160%
Contains more Vitamin B2 +456%
Contains more Vitamin B3 +106.2%
Contains more Vitamin B5 +3754.3%
Contains more Vitamin B6 +221.6%
Contains more Folate +30.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
4
:
1
Napa cabbage
Napa cabbage
Contains more Protein +1435.5%
Contains more Fats +3958.8%
Contains more Carbs +2871.7%
Contains more Other +911.8%
Contains more Water +1071.9%
Oat
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Napa cabbage
2% 96%
Protein: 1.1 g
Fats: 0.17 g
Carbs: 2.23 g
Water: 96.33 g
Other: 0.17 g
Contains more Protein +1435.5%
Contains more Fats +3958.8%
Contains more Carbs +2871.7%
Contains more Other +911.8%
Contains more Water +1071.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oat Napa cabbage Opinion
Net carbs 55.67g 2.23g Oat
Protein 16.89g 1.1g Oat
Fats 6.9g 0.17g Oat
Carbs 66.27g 2.23g Oat
Calories 389kcal 12kcal Oat
Fiber 10.6g Oat
Calcium 54mg 29mg Oat
Iron 4.72mg 0.74mg Oat
Magnesium 177mg 8mg Oat
Phosphorus 523mg 19mg Oat
Potassium 429mg 87mg Oat
Sodium 2mg 11mg Oat
Zinc 3.97mg 0.14mg Oat
Copper 0.626mg 0.096mg Oat
Manganese 4.916mg 0.203mg Oat
Selenium 0.4µg Napa cabbage
Vitamin A 0IU 263IU Napa cabbage
Vitamin A RAE 0µg 13µg Napa cabbage
Vitamin C 0mg 3.2mg Napa cabbage
Vitamin B1 0.763mg 0.005mg Oat
Vitamin B2 0.139mg 0.025mg Oat
Vitamin B3 0.961mg 0.466mg Oat
Vitamin B5 1.349mg 0.035mg Oat
Vitamin B6 0.119mg 0.037mg Oat
Folate 56µg 43µg Oat
Tryptophan 0.234mg Oat
Threonine 0.575mg Oat
Isoleucine 0.694mg Oat
Leucine 1.284mg Oat
Lysine 0.701mg Oat
Methionine 0.312mg Oat
Phenylalanine 0.895mg Oat
Valine 0.937mg Oat
Histidine 0.405mg Oat
Saturated Fat 1.217g Napa cabbage
Monounsaturated Fat 2.178g Oat
Polyunsaturated fat 2.535g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Napa cabbage
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
33%
Oat
7%
Napa cabbage
Minerals Daily Need Coverage Score
154%
Oat
12%
Napa cabbage

Comparison summary

Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 9mg)
Which food is richer in vitamins?
Oat
Oat is relatively richer in vitamins
Which food is lower in Saturated Fat?
Napa cabbage
Napa cabbage is lower in Saturated Fat (difference - 1.217g)
Which food is lower in glycemic index?
Napa cabbage
Napa cabbage is lower in glycemic index (difference - 27)
Which food is cheaper?
Napa cabbage
Napa cabbage is cheaper (difference - $0.6)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.