Nectarine vs. Napa Cabbage
Nutrition comparison of Nectarine 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
nectarine
versus
cooked
napa cabbage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nectarine and napa cabbage:
- Napa cabbage has 3.7 times less carbohydrates than nectarine.
- Napa cabbage has 73% less calories than nectarine.
- Nectarine has more lutein + zeaxanthin than napa cabbage, however, napa cabbage contains more alpha-carotene than nectarine.
- Nectarine has more thiamin, niacin and pantothenic acid, however, napa cabbage contains more folate.
- Nectarine has signficantly more dietary fiber than napa cabbage.
- Nectarine is a great source of potassium.
USDA sources for nutritional information: Nectarine (Nectarines, raw) and Napa Cabbage (Cabbage, napa, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Napa cabbage has 73% less calories than nectarine - napa cabbage has 12 calories per 100 grams and nectarine has 44 calories.
For macronutrient ratios, nectarine is much lighter in protein, much heavier in carbs and lighter in fat compared to napa cabbage per calorie. Nectarine has a macronutrient ratio of 9:85:6 and for napa cabbage, 30:59:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nectarine | Napa Cabbage | |
|---|---|---|
| Protein | 9% | 30% |
| Carbohydrates | 85% | 59% |
| Fat | 6% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Napa cabbage has 3.7 times less carbohydrates than nectarine - napa cabbage has 2.2g of total carbs per 100 grams and nectarine has 10.6g of carbohydrates.
dietary fiber
Nectarine has signficantly more dietary fiber than napa cabbage - nectarine has 1.7g of dietary fiber per 100 grams and napa cabbage does not contain significant amounts.
sugar
Napa cabbage has less sugar than nectarine - nectarine has 7.9g of sugar per 100 grams and napa cabbage does not contain significant amounts.
Protein
protein
Napa cabbage and nectarine contain similar amounts of protein - napa cabbage has 1.1g of protein per 100 grams and nectarine has 1.1g of protein.
Fat
saturated fat
Both nectarine and napa cabbage are low in saturated fat - nectarine has 0.03g of saturated fat per 100 grams and napa cabbage does not contain significant amounts.
Vitamins
Vitamin C
Napa cabbage and nectarine contain similar amounts of Vitamin C - napa cabbage has 3.2mg of Vitamin C per 100 grams and nectarine has 5.4mg of Vitamin C.
Vitamin A
Napa cabbage and nectarine contain similar amounts of Vitamin A - napa cabbage has 13ug of Vitamin A per 100 grams and nectarine has 17ug of Vitamin A.
Vitamin E
Nectarine has more Vitamin E than napa cabbage - nectarine has 0.77mg of Vitamin E per 100 grams and napa cabbage does not contain significant amounts.
Vitamin K
Nectarine and napa cabbage contain similar amounts of Vitamin K - nectarine has 2.2ug of Vitamin K per 100 grams and napa cabbage does not contain significant amounts.
The B Vitamins
Nectarine has more thiamin, niacin and pantothenic acid, however, napa cabbage contains more folate. Both nectarine and napa cabbage contain significant amounts of riboflavin and Vitamin B6.
| Nectarine | Napa Cabbage | |
|---|---|---|
| Thiamin | 0.034 MG | 0.005 MG |
| Riboflavin | 0.027 MG | 0.025 MG |
| Niacin | 1.125 MG | 0.466 MG |
| Pantothenic acid | 0.185 MG | 0.035 MG |
| Vitamin B6 | 0.025 MG | 0.037 MG |
| Folate | 5 UG | 43 UG |
Minerals
calcium
Napa cabbage has 383% more calcium than nectarine - napa cabbage has 29mg of calcium per 100 grams and nectarine has 6mg of calcium.
iron
Napa cabbage has 164% more iron than nectarine - napa cabbage has 0.74mg of iron per 100 grams and nectarine has 0.28mg of iron.
potassium
Nectarine is a great source of potassium and it has 131% more potassium than napa cabbage - napa cabbage has 87mg of potassium per 100 grams and nectarine has 201mg 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, nectarine has more lutein + zeaxanthin than napa cabbage per 100 grams, however, napa cabbage contains more alpha-carotene than nectarine per 100 grams. Both nectarine and napa cabbage contain significant amounts of beta-carotene.
| Nectarine | Napa Cabbage | |
|---|---|---|
| beta-carotene | 150 UG | 133 UG |
| lutein + zeaxanthin | 130 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: Nectarine (Nectarines, raw) and Napa Cabbage (Cabbage, napa, cooked) .
Nectarine 143g
(
cup slices
)
|
Daily Values (%) |
Cooked Napa Cabbage 109g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 63KCAL 3% |
|
385% | calories | 5% |
|
13KCAL 1% | |
| 15G 6% |
|
525% | carbohydrates | 5% |
|
2.4G 1% | |
| 2.4G 10% |
|
>999% | dietary fiber | 5% |
|
||
| 11G | >999% | sugar | 5% | ||||
| 0.46G 1% |
|
142% | total fat | 5% |
|
0.19G 0.3% | |
| 0.04G 0.2% |
|
>999% | saturated fat | 5% |
|
||
| 0.13G | >999% | monounsaturated fat | 5% | ||||
| 0.16G | >999% | polyunsaturated fat | 5% | ||||
|
|
5% | sodium | >999% |
|
12MG 1% | ||
| 5% | Vitamins and Minerals | 5% | |||||
| 24UG 4% |
|
71% | Vitamin A | 5% |
|
14UG 2% | |
| 7.7MG 10% |
|
120% | Vitamin C | 5% |
|
3.5MG 5% | |
| 8.6MG 1% |
|
5% | calcium | 272% |
|
32MG 3% | |
| 0.4MG 2% |
|
5% | iron | 102% |
|
0.81MG 5% | |
| 13MG 4% |
|
49% | magnesium | 5% |
|
8.7MG 3% | |
| 287MG 13% |
|
202% | potassium | 5% |
|
95MG 4% | |
| 0.05MG 4% |
|
396% | thiamin (Vit B1) | 5% |
|
0.01MG 1% | |
| 0.04MG 4% |
|
33% | riboflavin (Vit B2) | 5% |
|
0.03MG 3% | |
| 1.6MG 12% |
|
214% | niacin (Vit B3) | 5% |
|
0.51MG 4% | |
| 0.04MG 3% |
|
5% | Vitamin B6 | 5% |
|
0.04MG 3% | |
| 0.26MG 5% |
|
549% | pantothenic acid (Vit B5) | 5% |
|
0.04MG 1% | |
| 7.2UG 2% |
|
5% | folate (Vit B9) | 553% |
|
47UG 12% | |
| 1.1MG 7% |
|
>999% | Vitamin E | 5% |
|
||
| 3.1UG 4% |
|
>999% | Vitamin K | 5% |
|
||
| 1.5G 3% |
|
25% | protein | 5% |
|
1.2G 2% | |
| 8.9MG 2% |
|
>999% | choline | 5% |
|
||
| 0.12MG 10% |
|
20% | copper | 5% |
|
0.1MG 9% | |
| 0.08MG 4% |
|
5% | manganese | 175% |
|
0.22MG 12% | |
| 37MG 5% |
|
76% | phosphorus | 5% |
|
21MG 3% | |
|
|
5% | selenium | >999% |
|
0.44UG 1% | ||
| 0.24MG 3% |
|
60% | zinc | 5% |
|
0.15MG 2% | |
| 125G | 19% | Water | 5% | 105G | |||
| 0.1G | >999% | Starch | 5% | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does napa cabbage or nectarine contain more calories in 100 grams?Napa cabbage has 70% less calories than nectarine - napa cabbage has 12 calories in 100g and nectarine has 44 calories.
Does napa cabbage or nectarine have more carbohydrates?
By weight, napa cabbage has 3.7 times fewer carbohydrates than nectarine - napa cabbage has 2.2g of carbs for 100g and nectarine has 10.6g of carbohydrates.