Napa Cabbage vs. Spinach
Nutrition comparison of Cooked Napa Cabbage and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
napa cabbage
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in napa cabbage and spinach:
- Spinach has more beta-carotene and lutein + zeaxanthin than napa cabbage, however, napa cabbage contains more alpha-carotene than spinach.
- Spinach has more thiamin, riboflavin, Vitamin B6 and folate.
- Spinach is a great source of dietary fiber and iron.
- Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium and potassium.
USDA sources for nutritional information: Napa Cabbage (Cabbage, napa, cooked) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach and napa cabbage contain similar amounts of calories - spinach has 23 calories per 100 grams and napa cabbage has 12 calories.
For macronutrient ratios, napa cabbage is lighter in protein, heavier in carbs and similar to spinach for fat. Napa cabbage has a macronutrient ratio of 29:59:12 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Napa Cabbage | Spinach | |
|---|---|---|
| Protein | 29% | 39% |
| Carbohydrates | 59% | 49% |
| Fat | 12% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Both spinach and napa cabbage are low in carbohydrates - spinach has 3.6g of total carbs per 100 grams and napa cabbage has 2.2g of carbohydrates.
dietary fiber
Spinach is a great source of dietary fiber and it has more dietary fiber than napa cabbage - spinach has 2.2g of dietary fiber per 100 grams and napa cabbage does not contain significant amounts.
sugar
Spinach and napa cabbage contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and napa cabbage does not contain significant amounts.
Protein
protein
Spinach has 160% more protein than napa cabbage - spinach has 2.9g of protein per 100 grams and napa cabbage has 1.1g of protein.
Fat
saturated fat
Both spinach and napa cabbage are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and napa cabbage does not contain significant amounts.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has 778% more Vitamin C than napa cabbage - spinach has 28.1mg of Vitamin C per 100 grams and napa cabbage has 3.2mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 35 times more Vitamin A than napa cabbage - spinach has 469ug of Vitamin A per 100 grams and napa cabbage has 13ug of Vitamin A.
Vitamin E
Spinach has more Vitamin E than napa cabbage - spinach has 2mg of Vitamin E per 100 grams and napa cabbage does not contain significant amounts.
Vitamin K
Spinach is an excellent source of Vitamin K and it has more Vitamin K than napa cabbage - spinach has 482.9ug of Vitamin K per 100 grams and napa cabbage does not contain significant amounts.
The B Vitamins
Spinach has more thiamin, riboflavin, Vitamin B6 and folate. Both napa cabbage and spinach contain significant amounts of niacin and pantothenic acid.
| Napa Cabbage | Spinach | |
|---|---|---|
| Thiamin | 0.005 MG | 0.078 MG |
| Riboflavin | 0.025 MG | 0.189 MG |
| Niacin | 0.466 MG | 0.724 MG |
| Pantothenic acid | 0.035 MG | 0.065 MG |
| Vitamin B6 | 0.037 MG | 0.195 MG |
| Folate | 43 UG | 194 UG |
Minerals
calcium
Spinach is an excellent source of calcium and it has 241% more calcium than napa cabbage - spinach has 99mg of calcium per 100 grams and napa cabbage has 29mg of calcium.
iron
Spinach is a great source of iron and it has 266% more iron than napa cabbage - spinach has 2.7mg of iron per 100 grams and napa cabbage has 0.74mg of iron.
potassium
Spinach is an excellent source of potassium and it has 541% more potassium than napa cabbage - spinach has 558mg 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, spinach has more beta-carotene and lutein + zeaxanthin than napa cabbage per 100 grams, however, napa cabbage contains more alpha-carotene than spinach per 100 grams.
| Napa Cabbage | Spinach | |
|---|---|---|
| beta-carotene | 133 UG | 5626 UG |
| alpha-carotene | 49 UG | ~ |
| lutein + zeaxanthin | ~ | 12198 UG |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Napa Cabbage or Spinach .
Note: The specific food items compared are: Napa Cabbage (Cabbage, napa, cooked) and Spinach (Spinach, raw) .
Cooked Napa Cabbage g
()
|
Daily Values (%) |
Spinach 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 spinach or napa cabbage contain more calories in 100 grams?Spinach and napa cabbage contain similar amounts of calories - spinach has 23 calories in 100g and napa cabbage has 12 calories.
Is spinach or napa cabbage better for protein?
Spinach has 160% more protein than napa cabbage - spinach has 2.9g of protein per 100 grams and napa cabbage has 1.1g of protein.
Does spinach or napa cabbage have more carbohydrates?
By weight, both spinach and napa cabbage are low in carbohydrates - spinach has 3.6g of carbs for 100g and napa cabbage has 2.2g of carbohydrates.
Does spinach or napa cabbage contain more calcium?
Spinach is a rich source of calcium and it has 240% more calcium than napa cabbage - spinach has 99mg of calcium in 100 grams and napa cabbage has 29mg of calcium.
Does spinach or napa cabbage contain more potassium?
Spinach is a rich source of potassium and it has 540% more potassium than napa cabbage - spinach has 558mg of potassium in 100 grams and napa cabbage has 87mg of potassium.