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White bread vs. Napa cabbage — In-Depth Nutrition Comparison

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How are white bread and napa cabbage different?

  • White bread has more vitamin B1, selenium, iron, vitamin B3, folate, vitamin B2, manganese, calcium, and phosphorus than napa cabbage.
  • Daily need coverage for vitamin B1 for white bread is 44% higher.
  • White bread contains 55 times more selenium than napa cabbage. While white bread contains 22µg of selenium, napa cabbage contains only 0.4µg.
  • Napa cabbage has less sodium.
  • Napa cabbage has a lower glycemic index (32) than white bread (73).

Bread, white, commercially prepared (includes soft bread crumbs) and Cabbage, napa, cooked are the varieties used in this article.

Infographic

White bread 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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 +187.5%
Contains more CalciumCalcium +396.6%
Contains more PotassiumPotassium +44.8%
Contains more IronIron +387.8%
Contains more ZincZinc +428.6%
Contains more PhosphorusPhosphorus +415.8%
Contains more ManganeseManganese +164%
Contains more SeleniumSelenium +5400%
Contains less SodiumSodium -97.8%
~equal in Copper ~0.096mg

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% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +10560%
Contains more Vitamin B2Vitamin B2 +872%
Contains more Vitamin B3Vitamin B3 +925.8%
Contains more Vitamin B5Vitamin B5 +1431.4%
Contains more Vitamin B6Vitamin B6 +135.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +158.1%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 +704.5%
Contains more FatsFats +1858.8%
Contains more CarbsCarbs +2116.1%
Contains more OtherOther +1064.7%
Contains more WaterWater +164.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
White bread 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 White bread Napa cabbage DV% diff.
Vitamin B1 0.533mg 0.005mg 44%
Selenium 22µg 0.4µg 39%
Iron 3.61mg 0.74mg 36%
Vitamin B3 4.78mg 0.466mg 27%
Sodium 490mg 11mg 21%
Vitamin B2 0.243mg 0.025mg 17%
Folate 111µg 43µg 17%
Carbs 49.42g 2.23g 16%
Protein 8.85g 1.1g 16%
Starch 37.17g 15%
Manganese 0.536mg 0.203mg 14%
Calories 266kcal 12kcal 13%
Calcium 144mg 29mg 12%
Fiber 2.7g 11%
Phosphorus 98mg 19mg 11%
Polyunsaturated fat 1.602g 11%
Vitamin B5 0.536mg 0.035mg 10%
Zinc 0.74mg 0.14mg 5%
Fats 3.33g 0.17g 5%
Magnesium 23mg 8mg 4%
Vitamin C 0mg 3.2mg 4%
Vitamin B6 0.087mg 0.037mg 4%
Choline 14.6mg 3%
Saturated fat 0.698g 3%
Fructose 2.43g 3%
Monounsaturated fat 0.599g 1%
Vitamin E 0.22mg 1%
Vitamin A 0µg 13µg 1%
Copper 0.101mg 0.096mg 1%
Potassium 126mg 87mg 1%
Net carbs 46.72g 2.23g N/A
Sugar 5.67g N/A
Vitamin K 0.2µg 0%
Trans fat 0.027g 0g N/A
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White bread 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
33%
White bread
6%
Napa cabbage
Minerals Daily Need Coverage Score
56%
White bread
12%
Napa cabbage

Comparison summary

Which food is richer in minerals?
White bread
White bread is relatively richer in minerals
Which food is richer in vitamins?
White bread
White bread is relatively richer in vitamins
Which food is lower in Sugar?
Napa cabbage
Napa cabbage is lower in Sugar (difference - 5.67g)
Which food contains less Sodium?
Napa cabbage
Napa cabbage contains less Sodium (difference - 479mg)
Which food is lower in Saturated fat?
Napa cabbage
Napa cabbage is lower in Saturated fat (difference - 0.698g)
Which food is lower in glycemic index?
Napa cabbage
Napa cabbage is lower in glycemic index (difference - 41)
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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.