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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.

Infographic

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
Contains more Magnesium +187.5%
Contains more Phosphorus +200%
Contains more Potassium +388.5%
Contains less Sodium -45.5%
Contains more Zinc +114.3%
Contains more Copper +14.6%
Contains more Calcium +141.7%
Equal in Iron - 0.74
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 31% 17% 25% 38% 1% 9% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 28% 6% 9% 8% 2% 4% 32%
Contains more Magnesium +187.5%
Contains more Phosphorus +200%
Contains more Potassium +388.5%
Contains less Sodium -45.5%
Contains more Zinc +114.3%
Contains more Copper +14.6%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5%
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 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%

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

All nutrients comparison - raw data values

Nutrient Potato Napa cabbage Opinion
Net carbs 15.39g 2.23g Potato
Protein 2.05g 1.1g Potato
Fats 0.09g 0.17g Napa cabbage
Carbs 17.49g 2.23g Potato
Calories 77kcal 12kcal Potato
Starch 15.29g g Potato
Fructose 0.26g g Potato
Sugar 0.82g g Napa cabbage
Fiber 2.1g g Potato
Calcium 12mg 29mg Napa cabbage
Iron 0.81mg 0.74mg Potato
Magnesium 23mg 8mg Potato
Phosphorus 57mg 19mg Potato
Potassium 425mg 87mg Potato
Sodium 6mg 11mg Potato
Zinc 0.3mg 0.14mg Potato
Copper 0.11mg 0.096mg Potato
Vitamin A 2IU 263IU Napa cabbage
Vitamin E 0.01mg mg Potato
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 19.7mg 3.2mg Potato
Vitamin B1 0.081mg 0.005mg Potato
Vitamin B2 0.032mg 0.025mg Potato
Vitamin B3 1.061mg 0.466mg Potato
Vitamin B5 0.295mg 0.035mg Potato
Vitamin B6 0.298mg 0.037mg Potato
Folate 15µg 43µg Napa cabbage
Vitamin B12 0µg 0µg
Vitamin K 2µg µg Potato
Tryptophan 0.021mg mg Potato
Threonine 0.067mg mg Potato
Isoleucine 0.066mg mg Potato
Leucine 0.098mg mg Potato
Lysine 0.107mg mg Potato
Methionine 0.032mg mg Potato
Phenylalanine 0.081mg mg Potato
Valine 0.103mg mg Potato
Histidine 0.035mg mg Potato
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.025g g Napa cabbage
Monounsaturated Fat 0.002g g Potato
Polyunsaturated fat 0.042g g Potato

Which food is preferable for your diet?

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

People also compare

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

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)

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.