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Potato vs Napa cabbage - In-Depth Nutrition Comparison

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Important differences between Potato and Napa cabbage

  • Potato has more Vitamin B6, Vitamin C, Potassium, Vitamin B1, Phosphorus, and Vitamin B5, however Napa cabbage is richer in Folate.
  • Potato's daily need coverage for Vitamin B6 is 20% more.
  • Potato contains 16 times more Vitamin B1 than Napa cabbage. Potato contains 0.081mg of Vitamin B1, while Napa cabbage contains 0.005mg.

The food varieties used in the comparison are Potatoes, flesh and skin, raw and Cabbage, napa, cooked.

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Potato 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Potato
7
:
Contains more Potassium +388.5%
Contains more Magnesium +187.5%
Contains more Copper +14.6%
Contains more Zinc +114.3%
Contains more Phosphorus +200%
Contains less Sodium -45.5%
Contains more Calcium +141.7%
Equal in Iron - 0.74
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 31% 4% 38% 17% 37% 9% 25% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 9% 8% 6% 32% 4% 9% 2%
Contains more Potassium +388.5%
Contains more Magnesium +187.5%
Contains more Copper +14.6%
Contains more Zinc +114.3%
Contains more Phosphorus +200%
Contains less Sodium -45.5%
Contains more Calcium +141.7%
Equal in Iron - 0.74

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Potato
8
:
Contains more Vitamin C +515.6%
Contains more Vitamin B1 +1520%
Contains more Vitamin B2 +28%
Contains more Vitamin B3 +127.7%
Contains more Vitamin B5 +742.9%
Contains more Vitamin B6 +705.4%
Contains more Vitamin A +13050%
Contains more Folate +186.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 66% 1% 1% 0% 21% 8% 20% 18% 69% 0% 5% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 11% 16% 0% 0% 2% 6% 9% 3% 9% 0% 0% 33%
Contains more Vitamin C +515.6%
Contains more Vitamin B1 +1520%
Contains more Vitamin B2 +28%
Contains more Vitamin B3 +127.7%
Contains more Vitamin B5 +742.9%
Contains more Vitamin B6 +705.4%
Contains more Vitamin A +13050%
Contains more Folate +186.7%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Potato
7
Napa cabbage
Mineral Summary Score
20
Potato
12
Napa cabbage

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
12%
Potato
7%
Napa cabbage
Carbohydrates
17%
Potato
2%
Napa cabbage
Fats
0%
Potato
1%
Napa cabbage

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Potato Napa cabbage
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Napa cabbage
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in minerals?
Potato
Potato is relatively richer in minerals
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 5mg)
Which food is richer in vitamins?
Potato
Potato is relatively richer in vitamins
Which food is lower in Sugar?
Napa cabbage
Napa cabbage is lower in Sugar (difference - 0.82g)
Which food is lower in Saturated Fat?
Napa cabbage
Napa cabbage is lower in Saturated Fat (difference - 0.025g)
Which food is lower in glycemic index?
Napa cabbage
Napa cabbage is lower in glycemic index (difference - 54)
Which food is cheaper?
Napa cabbage
Napa cabbage is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Potato Napa cabbage Opinion
Calories 77 12 Potato
Protein 2.05 1.1 Potato
Fats 0.09 0.17 Napa cabbage
Vitamin C 19.7 3.2 Potato
Carbs 17.49 2.23 Potato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.81 0.74 Potato
Calcium 12 29 Napa cabbage
Potassium 425 87 Potato
Magnesium 23 8 Potato
Sugar 0.82 Napa cabbage
Fiber 2.1 Potato
Copper 0.11 0.096 Potato
Zinc 0.3 0.14 Potato
Starch 15.29 Potato
Phosphorus 57 19 Potato
Sodium 6 11 Potato
Vitamin A 2 263 Napa cabbage
Vitamin E 0.01 Potato
Vitamin D 0 0
Vitamin B1 0.081 0.005 Potato
Vitamin B2 0.032 0.025 Potato
Vitamin B3 1.061 0.466 Potato
Vitamin B5 0.295 0.035 Potato
Vitamin B6 0.298 0.037 Potato
Vitamin B12 0 0
Vitamin K 2 Potato
Folate 15 43 Napa cabbage
Trans Fat 0 0
Saturated Fat 0.025 Napa cabbage
Monounsaturated Fat 0.002 Potato
Polyunsaturated fat 0.042 Potato
Tryptophan 0.021 Potato
Threonine 0.067 Potato
Isoleucine 0.066 Potato
Leucine 0.098 Potato
Lysine 0.107 Potato
Methionine 0.032 Potato
Phenylalanine 0.081 Potato
Valine 0.103 Potato
Histidine 0.035 Potato
Fructose 0.26 Potato

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.