Cauliflower vs. Napa Cabbage
Nutrition comparison of Cauliflower 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
cauliflower
versus
cooked
napa cabbage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cauliflower and napa cabbage:
- Cauliflower has more thiamin, riboflavin, pantothenic acid and Vitamin B6.
- Cauliflower has signficantly more dietary fiber than napa cabbage.
- Cauliflower is a great source of potassium.
- Cauliflower is an excellent source of Vitamin C.
USDA sources for nutritional information: Cauliflower (Cauliflower, raw) and Napa Cabbage (Cabbage, napa, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Napa cabbage and cauliflower contain similar amounts of calories - napa cabbage has 12 calories per 100 grams and cauliflower has 25 calories.
For macronutrient ratios, cauliflower is lighter in protein, heavier in carbs and similar to napa cabbage for fat. Cauliflower has a macronutrient ratio of 26:66:8 and for napa cabbage, 30:59:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cauliflower | Napa Cabbage | |
|---|---|---|
| Protein | 26% | 30% |
| Carbohydrates | 66% | 59% |
| Fat | 8% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Both napa cabbage and cauliflower are low in carbohydrates - napa cabbage has 2.2g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.
dietary fiber
Cauliflower has signficantly more dietary fiber than napa cabbage - cauliflower has 2g of dietary fiber per 100 grams and napa cabbage does not contain significant amounts.
sugar
Napa cabbage has less sugar than cauliflower - cauliflower has 1.9g of sugar per 100 grams and napa cabbage does not contain significant amounts.
Protein
protein
Napa cabbage and cauliflower contain similar amounts of protein - napa cabbage has 1.1g of protein per 100 grams and cauliflower has 1.9g of protein.
Fat
saturated fat
Both cauliflower and napa cabbage are low in saturated fat - cauliflower has 0.13g of saturated fat per 100 grams and napa cabbage does not contain significant amounts.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has 14 times more Vitamin C than napa cabbage - napa cabbage has 3.2mg of Vitamin C per 100 grams and cauliflower has 48.2mg of Vitamin C.
Vitamin A
Napa cabbage has more Vitamin A than cauliflower - napa cabbage has 13ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Cauliflower and napa cabbage contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and napa cabbage does not contain significant amounts.
Vitamin K
Cauliflower has more Vitamin K than napa cabbage - cauliflower has 15.5ug of Vitamin K per 100 grams and napa cabbage does not contain significant amounts.
The B Vitamins
Cauliflower has more thiamin, riboflavin, pantothenic acid and Vitamin B6. Both cauliflower and napa cabbage contain significant amounts of niacin and folate.
| Cauliflower | Napa Cabbage | |
|---|---|---|
| Thiamin | 0.05 MG | 0.005 MG |
| Riboflavin | 0.06 MG | 0.025 MG |
| Niacin | 0.507 MG | 0.466 MG |
| Pantothenic acid | 0.667 MG | 0.035 MG |
| Vitamin B6 | 0.184 MG | 0.037 MG |
| Folate | 57 UG | 43 UG |
Minerals
calcium
Napa cabbage and cauliflower contain similar amounts of calcium - napa cabbage has 29mg of calcium per 100 grams and cauliflower has 22mg of calcium.
iron
Napa cabbage and cauliflower contain similar amounts of iron - napa cabbage has 0.74mg of iron per 100 grams and cauliflower has 0.42mg of iron.
potassium
Cauliflower is a great source of potassium and it has 244% more potassium than napa cabbage - napa cabbage has 87mg of potassium per 100 grams and cauliflower has 299mg 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,
| Cauliflower | Napa Cabbage | |
|---|---|---|
| lutein + zeaxanthin | 1 UG | ~ |
| beta-carotene | ~ | 133 UG |
| alpha-carotene | ~ | 49 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: Cauliflower (Cauliflower, raw) and Napa Cabbage (Cabbage, napa, cooked) .
Cauliflower 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 napa cabbage or cauliflower contain more calories in 100 grams?Napa cabbage and cauliflower contain similar amounts of calories - napa cabbage has 12 calories in 100g and cauliflower has 25 calories.
Does napa cabbage or cauliflower have more carbohydrates?
By weight, both napa cabbage and cauliflower are low in carbohydrates - napa cabbage has 2.2g of carbs for 100g and cauliflower has 5g of carbohydrates.