Avocado vs. Napa Cabbage
Nutrition comparison of Avocado 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
avocado
versus
cooked
napa cabbage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and napa cabbage:
- Avocado has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Avocado is an excellent source of dietary fiber and potassium.
- Napa cabbage has 74% less carbohydrates than avocado.
- Napa cabbage has more beta-carotene and alpha-carotene than avocado, however, avocado contains more lutein + zeaxanthin than napa cabbage.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Napa Cabbage (Cabbage, napa, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and napa cabbage has 93% less calories than avocado - napa cabbage has 12 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is much lighter in protein, much lighter in carbs and much heavier in fat compared to napa cabbage per calorie. Avocado has a macronutrient ratio of 4:19:77 and for napa cabbage, 30:59:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Napa Cabbage | |
|---|---|---|
| Protein | 4% | 30% |
| Carbohydrates | 19% | 59% |
| Fat | 77% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Napa cabbage has 74% less carbohydrates than avocado - napa cabbage has 2.2g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Avocado is an excellent source of dietary fiber and it has more dietary fiber than napa cabbage - avocado has 6.8g of dietary fiber per 100 grams and napa cabbage does not contain significant amounts.
sugar
Avocado and napa cabbage contain similar amounts of sugar - avocado has 0.3g of sugar per 100 grams and napa cabbage does not contain significant amounts.
Protein
protein
Napa cabbage and avocado contain similar amounts of protein - napa cabbage has 1.1g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Napa cabbage has less saturated fat than avocado - avocado has 2.1g of saturated fat per 100 grams and napa cabbage does not contain significant amounts.
Vitamins
Vitamin C
Avocado has 175% more Vitamin C than napa cabbage - napa cabbage has 3.2mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Napa cabbage and avocado contain similar amounts of Vitamin A - napa cabbage has 13ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin E
Avocado has more Vitamin E than napa cabbage - avocado has 2mg of Vitamin E per 100 grams and napa cabbage does not contain significant amounts.
Vitamin K
Avocado has more Vitamin K than napa cabbage - avocado has 21ug of Vitamin K per 100 grams and napa cabbage does not contain significant amounts.
The B Vitamins
Avocado has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both avocado and napa cabbage contain significant amounts of folate.
| Avocado | Napa Cabbage | |
|---|---|---|
| Thiamin | 0.075 MG | 0.005 MG |
| Riboflavin | 0.143 MG | 0.025 MG |
| Niacin | 1.912 MG | 0.466 MG |
| Pantothenic acid | 1.463 MG | 0.035 MG |
| Vitamin B6 | 0.287 MG | 0.037 MG |
| Folate | 89 UG | 43 UG |
Minerals
calcium
Napa cabbage has 123% more calcium than avocado - napa cabbage has 29mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Napa cabbage and avocado contain similar amounts of iron - napa cabbage has 0.74mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Avocado is an excellent source of potassium and it has 483% more potassium than napa cabbage - napa cabbage has 87mg of potassium per 100 grams and avocado has 507mg 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, napa cabbage has more beta-carotene and alpha-carotene than avocado per 100 grams, however, avocado contains more lutein + zeaxanthin than napa cabbage per 100 grams.
| Avocado | Napa Cabbage | |
|---|---|---|
| beta-carotene | 63 UG | 133 UG |
| alpha-carotene | 24 UG | 49 UG |
| lutein + zeaxanthin | 271 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: Avocado (Avocados, raw, California) and Napa Cabbage (Cabbage, napa, cooked) .
Avocado 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 avocado contain more calories in 100 grams?Avocado is high in calories and napa cabbage has 90% less calories than avocado - napa cabbage has 12 calories in 100g and avocado has 167 calories.
Does napa cabbage or avocado have more carbohydrates?
By weight, napa cabbage has 70% fewer carbohydrates than avocado - napa cabbage has 2.2g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does napa cabbage or avocado contain more potassium?
Avocado is a rich source of potassium and it has 480% more potassium than napa cabbage - napa cabbage has 87mg of potassium in 100 grams and avocado has 507mg of potassium.