Asparagus vs. Napa Cabbage
Nutrition comparison of Asparagus and Cooked Napa Cabbage
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
asparagus
versus
cooked
napa cabbage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in asparagus and napa cabbage:
- Asparagus has more beta-carotene and lutein + zeaxanthin than napa cabbage, however, napa cabbage contains more alpha-carotene than asparagus.
- Asparagus has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Asparagus is a great source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Asparagus (Asparagus, raw) and Napa Cabbage (Cabbage, napa, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Asparagus and napa cabbage contain similar amounts of calories - asparagus has 20 calories per 100 grams and napa cabbage has 12 calories.
For macronutrient ratios, asparagus is heavier in protein, lighter in fat and similar to napa cabbage for carbs. Asparagus has a macronutrient ratio of 34:61:5 and for napa cabbage, 30:59:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Asparagus | Napa Cabbage | |
|---|---|---|
| Protein | 34% | 30% |
| Carbohydrates | 61% | 59% |
| Fat | 5% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Both asparagus and napa cabbage are low in carbohydrates - asparagus has 3.9g of total carbs per 100 grams and napa cabbage has 2.2g of carbohydrates.
dietary fiber
Asparagus is a great source of dietary fiber and it has more dietary fiber than napa cabbage - asparagus has 2.1g of dietary fiber per 100 grams and napa cabbage does not contain significant amounts.
sugar
Napa cabbage has less sugar than asparagus - asparagus has 1.9g of sugar per 100 grams and napa cabbage does not contain significant amounts.
Protein
protein
Asparagus and napa cabbage contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and napa cabbage has 1.1g of protein.
Fat
saturated fat
Both asparagus and napa cabbage are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and napa cabbage does not contain significant amounts.
Vitamins
Vitamin C
Asparagus and napa cabbage contain similar amounts of Vitamin C - asparagus has 5.6mg of Vitamin C per 100 grams and napa cabbage has 3.2mg of Vitamin C.
Vitamin A
Asparagus has 192% more Vitamin A than napa cabbage - asparagus has 38ug of Vitamin A per 100 grams and napa cabbage has 13ug of Vitamin A.
Vitamin E
Asparagus has more Vitamin E than napa cabbage - asparagus has 1.1mg of Vitamin E per 100 grams and napa cabbage does not contain significant amounts.
Vitamin K
Asparagus has more Vitamin K than napa cabbage - asparagus has 41.6ug of Vitamin K per 100 grams and napa cabbage does not contain significant amounts.
The B Vitamins
Asparagus has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both asparagus and napa cabbage contain significant amounts of folate.
| Asparagus | Napa Cabbage | |
|---|---|---|
| Thiamin | 0.143 MG | 0.005 MG |
| Riboflavin | 0.141 MG | 0.025 MG |
| Niacin | 0.978 MG | 0.466 MG |
| Pantothenic acid | 0.274 MG | 0.035 MG |
| Vitamin B6 | 0.091 MG | 0.037 MG |
| Folate | 52 UG | 43 UG |
Minerals
calcium
Asparagus and napa cabbage contain similar amounts of calcium - asparagus has 24mg of calcium per 100 grams and napa cabbage has 29mg of calcium.
iron
Asparagus is a great source of iron and it has 189% more iron than napa cabbage - asparagus has 2.1mg of iron per 100 grams and napa cabbage has 0.74mg of iron.
potassium
Asparagus is a great source of potassium and it has 132% more potassium than napa cabbage - asparagus has 202mg of potassium per 100 grams and napa cabbage has 87mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, asparagus has more beta-carotene and lutein + zeaxanthin than napa cabbage per 100 grams, however, napa cabbage contains more alpha-carotene than asparagus per 100 grams.
| Asparagus | Napa Cabbage | |
|---|---|---|
| beta-carotene | 449 UG | 133 UG |
| alpha-carotene | 9 UG | 49 UG |
| lutein + zeaxanthin | 710 UG | ~ |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Asparagus (Asparagus, raw) and Napa Cabbage (Cabbage, napa, cooked) .
Asparagus g
()
|
Daily Values (%) |
Cooked Napa Cabbage g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does asparagus or napa cabbage contain more calories in 100 grams?Asparagus and napa cabbage contain similar amounts of calories - asparagus has 20 calories in 100g and napa cabbage has 12 calories.
Is asparagus or napa cabbage better for protein?
Asparagus and napa cabbage contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and napa cabbage has 1.1g of protein.
Does asparagus or napa cabbage have more carbohydrates?
By weight, both asparagus and napa cabbage are low in carbohydrates - asparagus has 3.9g of carbs for 100g and napa cabbage has 2.2g of carbohydrates.