Broccoli vs. Napa Cabbage
Nutrition comparison of Broccoli 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
broccoli
versus
cooked
napa cabbage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in broccoli and napa cabbage:
- Broccoli has more thiamin, riboflavin, pantothenic acid and Vitamin B6.
- Broccoli is a great source of Vitamin K, calcium and dietary fiber.
- Broccoli is an excellent source of Vitamin C and potassium.
- Napa cabbage has 65% less calories than broccoli.
USDA sources for nutritional information: Broccoli (Broccoli, raw) and Napa Cabbage (Cabbage, napa, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Napa cabbage has 65% less calories than broccoli - napa cabbage has 12 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, broccoli is heavier in carbs, lighter in fat and similar to napa cabbage for protein. Broccoli has a macronutrient ratio of 28:65:7 and for napa cabbage, 30:59:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Broccoli | Napa Cabbage | |
|---|---|---|
| Protein | 28% | 30% |
| Carbohydrates | 65% | 59% |
| Fat | 7% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Napa cabbage and broccoli contain similar amounts of carbs - napa cabbage has 2.2g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has more dietary fiber than napa cabbage - broccoli has 2.6g of dietary fiber per 100 grams and napa cabbage does not contain significant amounts.
sugar
Napa cabbage has less sugar than broccoli - broccoli has 1.7g of sugar per 100 grams and napa cabbage does not contain significant amounts.
Protein
protein
Broccoli has 156% more protein than napa cabbage - napa cabbage has 1.1g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Both broccoli and napa cabbage are low in saturated fat - broccoli has 0.11g of saturated fat per 100 grams and napa cabbage does not contain significant amounts.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 26 times more Vitamin C than napa cabbage - napa cabbage has 3.2mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Napa cabbage and broccoli contain similar amounts of Vitamin A - napa cabbage has 13ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.
Vitamin E
Broccoli has more Vitamin E than napa cabbage - broccoli has 0.78mg of Vitamin E per 100 grams and napa cabbage does not contain significant amounts.
Vitamin K
Broccoli is a great source of Vitamin K and it has more Vitamin K than napa cabbage - broccoli has 101.6ug of Vitamin K per 100 grams and napa cabbage does not contain significant amounts.
The B Vitamins
Broccoli has more thiamin, riboflavin, pantothenic acid and Vitamin B6. Both broccoli and napa cabbage contain significant amounts of niacin and folate.
| Broccoli | Napa Cabbage | |
|---|---|---|
| Thiamin | 0.071 MG | 0.005 MG |
| Riboflavin | 0.117 MG | 0.025 MG |
| Niacin | 0.639 MG | 0.466 MG |
| Pantothenic acid | 0.573 MG | 0.035 MG |
| Vitamin B6 | 0.175 MG | 0.037 MG |
| Folate | 63 UG | 43 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 62% more calcium than napa cabbage - napa cabbage has 29mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Napa cabbage and broccoli contain similar amounts of iron - napa cabbage has 0.74mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 263% more potassium than napa cabbage - napa cabbage has 87mg of potassium per 100 grams and broccoli has 316mg 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, both broccoli and napa cabbage contain significant amounts of alpha-carotene.
| Broccoli | Napa Cabbage | |
|---|---|---|
| beta-carotene | 361 UG | 133 UG |
| alpha-carotene | 25 UG | 49 UG |
| lutein + zeaxanthin | 1403 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: Broccoli (Broccoli, raw) and Napa Cabbage (Cabbage, napa, cooked) .
Broccoli 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 broccoli contain more calories in 100 grams?Napa cabbage has 70% less calories than broccoli - napa cabbage has 12 calories in 100g and broccoli has 34 calories.
Does napa cabbage or broccoli have more carbohydrates?
By weight, napa cabbage and broccoli contain similar amounts of carbs - napa cabbage has 2.2g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does napa cabbage or broccoli contain more potassium?
Broccoli is a rich source of potassium and it has 260% more potassium than napa cabbage - napa cabbage has 87mg of potassium in 100 grams and broccoli has 316mg of potassium.