Comparing Nutrients in 100 calories Napa Cabbage VS Kimchi

Weight per 100 calories

• Napa Cabbage: 625g
• Kimchi: 667g

Both foods have similar energy densities which is very low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Napa Cabbage	25%	9%	66%
Kimchi	24%	24%	52%

Macro Nutrients

	Napa Cabbage	Kimchi	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.25g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	22.3% 0.36g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	0.55% 0.094g	4.08% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20g	12.3% 16g	130g per day for Men 19-50 years
Sugars	12% 8.8g	9.75% 7.07g	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	19.7% 7.5g	28% 10.7g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	13% 7.33g	56g per day for Men 19-50 years

Vitamins

	Napa Cabbage	Kimchi	Recommended Dietary Allowance
Vitamin A	11% 100μg	3.7% 33.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	5.56% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	46% 7.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.45mg	109% 1.42mg	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	123% 494μg	86.7% 347μg	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	188% 169mg	0% 0mg	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	4.9% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	223% 268μg	242% 291μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Napa Cabbage	Kimchi	Recommended Dietary Allowance
Calcium	48% 481mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	17.8% 0.16mg	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	24.2% 1.94mg	208% 16.7mg	8mg per day for Men 19-50 years
Magnesium	19.3% 81.3mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	51.6% 1.2mg	NA	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	26% 181mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	43.8% 1488mg	29.6% 1007mg	3400mg per day for Men 19-50 years
Selenium	6.8% 3.75μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	3.75% 56.3mg	221% 3320mg	1500mg per day for Men 19-50 years
Zinc	13% 1.44mg	13.3% 1.47mg	11mg per day for Men 19-50 years
Water	16% 590g	17% 629g	3700g per day for Men 19-50 years

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

• Raw Chinese Napa Cabbage has 3 times more Vitamin A, 3.8 times more Vitamin B1, 1.4 times more Vitamin B9 and more Vitamin C than Cabbage Kimchi.
• While Cabbage Kimchi contains 4.5 times more Vitamin B2 and 2.9 times more Vitamin B3 than Raw Chinese Napa Cabbage.
• Both Raw Chinese Napa Cabbage and Cabbage Kimchi have similar amounts of Vitamin B6, Vitamin E and Vitamin K per 100 kcal.
• Both Raw Chinese Napa Cabbage as well as Cabbage Kimchi have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Napa Cabbage vs Kimchi:

• Raw Chinese Napa Cabbage has 2.2 times more Calcium, 1.4 times more Copper and 1.5 times more Potassium than Cabbage Kimchi.
• While Cabbage Kimchi contains 8.6 times more Iron and 59 times more Sodium than Raw Chinese Napa Cabbage.
• Both Raw Chinese Napa Cabbage and Cabbage Kimchi have similar amounts of Magnesium, Phosphorus, Selenium, Zinc and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Chinese Napa Cabbage has 1.3 times more Carbohydrate and 1.2 times more Sugars than Cabbage Kimchi.
• While Cabbage Kimchi contains 2.7 times more Fat, 1.7 times more Saturated Fat, 2.6 times more Omega 3, 7.4 times more Omega 6 and 1.4 times more Fiber than Raw Chinese Napa Cabbage.
• Both Raw Chinese Napa Cabbage and Cabbage Kimchi have similar amounts of Energy and Protein per 100 kcal.
• Both Raw Chinese Napa Cabbage as well as Cabbage Kimchi have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.