Comparing Nutrients in 100 calories Boiled Chinese Cabbage VS Napa Cabbage

Weight per 100 calories

• Boiled Chinese Cabbage: 833g
• Napa Cabbage: 625g

Raw Chinese Napa Cabbage has 1.3 times more energy per unit of mass than Boiled and Drained Chinese Cabbage, which is very low in comparison to other foods. Boiled Chinese Cabbage having very low energy density.

Which food has more nutrients per 100 calories - Boiled Chinese Cabbage or Napa Cabbage?

Macros Ratio

	Protein	Fat	Carbs
Boiled Chinese Cabbage	42%	10%	48%
Napa Cabbage	25%	9%	66%

Macro Nutrients

	Boiled Chinese Cabbage	Napa Cabbage	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	1.3% 1.25g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	21.4% 0.34g	22.3% 0.36g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	0.55% 0.094g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.4% 15g	15.5% 20g	130g per day for Men 19-50 years
Sugars	9.54% 6.9g	12% 8.8g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	22% 8.33g	19.7% 7.5g	38g per day for Men 19-50 years
Protein	23.2% 13g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Chinese Cabbage	Napa Cabbage	Recommended Dietary Allowance
Vitamin A	196% 1767μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.2% 0.27mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.4% 0.53mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.4mg	112% 1.45mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	85.4% 342μg	123% 494μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	241% 217mg	188% 169mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5% 0.75mg	5% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	236% 283μg	223% 268μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chinese Cabbage	Napa Cabbage	Recommended Dietary Allowance
Calcium	77.5% 775mg	48% 481mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	25% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	108% 8.67mg	24.2% 1.94mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	19.3% 81.3mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	51.6% 1.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	34.5% 242mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	91% 3092mg	43.8% 1488mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	6.8% 3.75μg	55μg per day for Men 19-50 years
Sodium	19% 283mg	3.75% 56.3mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	13% 1.44mg	11mg per day for Men 19-50 years
Water	21.5% 796g	16% 590g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Chinese Cabbage vs Napa Cabbage:

• Boiled and Drained Chinese Cabbage has 17.7 times more Vitamin A, 1.7 times more Vitamin B2, 1.4 times more Vitamin B3 and 1.3 times more Vitamin C than Raw Chinese Napa Cabbage.
• While Raw Chinese Napa Cabbage contains 1.4 times more Vitamin B9 than Boiled and Drained Chinese Cabbage.
• Both Boiled and Drained Chinese Cabbage and Raw Chinese Napa Cabbage have similar amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin E and Vitamin K per 100 kcal.
• Both Boiled and Drained Chinese Cabbage as well as Raw Chinese Napa Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Chinese Cabbage vs Napa Cabbage:

• Boiled and Drained Chinese Cabbage has 1.6 times more Calcium, 4.5 times more Iron, 1.3 times more Phosphorus, 2.1 times more Potassium, 5 times more Sodium and 1.3 times more Water than Raw Chinese Napa Cabbage.
• While Raw Chinese Napa Cabbage contains 1.4 times more Copper than Boiled and Drained Chinese Cabbage.
• Both Boiled and Drained Chinese Cabbage and Raw Chinese Napa Cabbage have similar amounts of Magnesium, Manganese, Selenium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Chinese Cabbage has 2.8 times more Omega 6 and 1.7 times more Protein than Raw Chinese Napa Cabbage.
• While Raw Chinese Napa Cabbage contains 1.4 times more Carbohydrate and 1.3 times more Sugars than Boiled and Drained Chinese Cabbage.
• Both Boiled and Drained Chinese Cabbage and Raw Chinese Napa Cabbage have similar amounts of Energy, Fat, Omega 3 and Fiber per 100 kcal.
• Both Boiled and Drained Chinese Cabbage as well as Raw Chinese Napa Cabbage have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.