Comparing Nutrients in 300 calories Chinese Cabbage VS Napa Cabbage

Weight per 300 calories

• Chinese Cabbage: 2308g
• Napa Cabbage: 1875g

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

Discover which food has more nutrients per 300 calories - Chinese Cabbage or Napa Cabbage?

Macros Ratio

	Protein	Fat	Carbs
Chinese Cabbage	36%	11%	53%
Napa Cabbage	25%	9%	66%

Macro Nutrients

	Chinese Cabbage	Napa Cabbage	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.76% 4.6g	3.87% 3.75g	97g per day for Men 19-50 years
Saturated Fat	1.95% 0.62g	2.5% 0.81g	32g per day for Men 19-50 years
Omega 3	79.3% 1.27g	66.8% 1.07g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	1.65% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.7% 50.3g	46.6% 60.6g	130g per day for Men 19-50 years
Sugars	37.6% 27.2g	36.5% 26.4g	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	60.7% 23g	59.2% 22.5g	38g per day for Men 19-50 years
Protein	62% 34.6g	40% 22.5g	56g per day for Men 19-50 years

Vitamins

	Chinese Cabbage	Napa Cabbage	Recommended Dietary Allowance
Vitamin A	572% 5146μg	33.3% 300μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.92mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	72% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72% 11.5mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	39.4% 1.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	344% 4.48mg	335% 4.35mg	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	381% 1523μg	370% 1481μg	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	1154% 1038mg	563% 506mg	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	14% 2.08mg	15% 2.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	875% 1050μg	670% 804μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Cabbage	Napa Cabbage	Recommended Dietary Allowance
Calcium	242% 2423mg	144% 1444mg	1000mg per day for Men 19-50 years
Copper	54% 0.48mg	75% 0.68mg	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	231% 18.5mg	72.7% 5.8mg	8mg per day for Men 19-50 years
Magnesium	104% 438mg	58% 244mg	420mg per day for Men 19-50 years
Manganese	160% 3.67mg	155% 3.56mg	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	122% 854mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	171% 5815mg	131% 4463mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	20.5% 11.3μg	55μg per day for Men 19-50 years
Sodium	100% 1500mg	11.3% 169mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	39.2% 4.3mg	11mg per day for Men 19-50 years
Water	59.5% 2200g	48% 1770g	3700g per day for Men 19-50 years

Chinese Cabbage VS Napa Cabbage Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Chinese Cabbage or Napa Cabbage?

Lets compare vitamin content per 300 calories of Chinese Cabbage vs Napa Cabbage:

• 300 calories of Chinese Cabbage have 17.2 times more Vitamin A, 1.2 times more Vitamin B1, 1.7 times more Vitamin B2, 1.5 times more Vitamin B3, 2.1 times more Vitamin C and 1.3 times more Vitamin K than Napa Cabbage.
• Both Chinese Cabbage and Napa Cabbage provide similar amounts of Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E per 300 calories.
• Both Raw Chinese Cabbage as well as Raw Chinese Napa Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Chinese Cabbage vs Napa Cabbage:

• 300 calories of Chinese Cabbage have 1.7 times more Calcium, 3.2 times more Iron, 1.8 times more Magnesium, 1.6 times more Phosphorus, 1.3 times more Potassium, 8.9 times more Sodium and 1.2 times more Water than Napa Cabbage.
• While 300 kcal of Raw Chinese Napa Cabbage contain 1.4 times more Copper than Raw Chinese Cabbage.
• Both Chinese Cabbage and Napa Cabbage contain similar levels of Manganese, Selenium and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Chinese Cabbage have 1.5 times more Protein than Napa Cabbage.
• Both Chinese Cabbage and Napa Cabbage offer comparable quantities of Energy, Omega 3, Carbohydrate, Sugars and Fiber per 300 calories.
• Both Raw Chinese Cabbage as well as Raw Chinese Napa Cabbage provide inadequate amounts of Omega 6 in 300 calories.