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  6. Spinach vs. Napa cabbage

Spinach vs. Napa cabbage — In-Depth Nutrition Comparison

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How are Spinach and Napa cabbage different?

  • Spinach is higher than Napa cabbage in Vitamin A RAE, Iron, Manganese, Folate, Magnesium, Vitamin B2, Vitamin B6, Potassium, Calcium, and Copper.
  • Spinach covers your daily need of Vitamin A RAE 57% more than Napa cabbage.
  • Spinach contains 11 times more Magnesium than Napa cabbage. Spinach contains 87mg of Magnesium, while Napa cabbage contains 8mg.

Spinach, cooked, boiled, drained, without salt and Cabbage, napa, cooked types were used in this article.

Infographic

Spinach 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.
Spinach
Spinach
9
:
1
Napa cabbage
Napa cabbage
Contains more Calcium +369%
Contains more Iron +382.4%
Contains more Magnesium +987.5%
Contains more Phosphorus +194.7%
Contains more Potassium +435.6%
Contains more Zinc +442.9%
Contains more Copper +81.3%
Contains more Manganese +360.6%
Contains more Selenium +275%
Contains less Sodium -84.3%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
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 +369%
Contains more Iron +382.4%
Contains more Magnesium +987.5%
Contains more Phosphorus +194.7%
Contains more Potassium +435.6%
Contains more Zinc +442.9%
Contains more Copper +81.3%
Contains more Manganese +360.6%
Contains more Selenium +275%
Contains less Sodium -84.3%

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.
Spinach
Spinach
10
:
0
Napa cabbage
Napa cabbage
Contains more Vitamin A +3885.2%
Contains more Vitamin C +206.3%
Contains more Vitamin B1 +1800%
Contains more Vitamin B2 +844%
Contains more Vitamin B5 +314.3%
Contains more Vitamin B6 +554.1%
Contains more Folate +239.5%
Equal in Vitamin B3 - 0.466
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
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 A +3885.2%
Contains more Vitamin C +206.3%
Contains more Vitamin B1 +1800%
Contains more Vitamin B2 +844%
Contains more Vitamin B5 +314.3%
Contains more Vitamin B6 +554.1%
Contains more Folate +239.5%
Equal in Vitamin B3 - 0.466

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
4
:
1
Napa cabbage
Napa cabbage
Contains more Protein +170%
Contains more Fats +52.9%
Contains more Carbs +68.2%
Contains more Other +964.7%
Equal in Water - 96.33
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 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 +170%
Contains more Fats +52.9%
Contains more Carbs +68.2%
Contains more Other +964.7%
Equal in Water - 96.33

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach Napa cabbage Opinion
Net carbs 1.35g 2.23g Napa cabbage
Protein 2.97g 1.1g Spinach
Fats 0.26g 0.17g Spinach
Carbs 3.75g 2.23g Spinach
Calories 23kcal 12kcal Spinach
Sugar 0.43g Napa cabbage
Fiber 2.4g Spinach
Calcium 136mg 29mg Spinach
Iron 3.57mg 0.74mg Spinach
Magnesium 87mg 8mg Spinach
Phosphorus 56mg 19mg Spinach
Potassium 466mg 87mg Spinach
Sodium 70mg 11mg Napa cabbage
Zinc 0.76mg 0.14mg Spinach
Copper 0.174mg 0.096mg Spinach
Manganese 0.935mg 0.203mg Spinach
Selenium 1.5µg 0.4µg Spinach
Vitamin A 10481IU 263IU Spinach
Vitamin A RAE 524µg 13µg Spinach
Vitamin E 2.08mg Spinach
Vitamin C 9.8mg 3.2mg Spinach
Vitamin B1 0.095mg 0.005mg Spinach
Vitamin B2 0.236mg 0.025mg Spinach
Vitamin B3 0.49mg 0.466mg Spinach
Vitamin B5 0.145mg 0.035mg Spinach
Vitamin B6 0.242mg 0.037mg Spinach
Folate 146µg 43µg Spinach
Vitamin K 493.6µg Spinach
Tryptophan 0.04mg Spinach
Threonine 0.127mg Spinach
Isoleucine 0.152mg Spinach
Leucine 0.231mg Spinach
Lysine 0.182mg Spinach
Methionine 0.055mg Spinach
Phenylalanine 0.134mg Spinach
Valine 0.168mg Spinach
Histidine 0.066mg Spinach
Saturated Fat 0.043g Napa cabbage
Monounsaturated Fat 0.006g Spinach
Polyunsaturated fat 0.109g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach Napa cabbage
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
183%
Spinach
7%
Napa cabbage
Minerals Daily Need Coverage Score
52%
Spinach
12%
Napa cabbage

Comparison summary

Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food is lower in Sugar?
Napa cabbage
Napa cabbage is lower in Sugar (difference - 0.43g)
Which food contains less Sodium?
Napa cabbage
Napa cabbage contains less Sodium (difference - 59mg)
Which food is lower in Saturated Fat?
Napa cabbage
Napa cabbage is lower in Saturated Fat (difference - 0.043g)
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)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.