Orange vs. Napa Cabbage
Nutrition comparison of Orange 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
orange
versus
cooked
napa cabbage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange and napa cabbage:
- Napa cabbage has 4.1 times less carbohydrates than orange.
- Napa cabbage has 74% less calories than orange.
- Napa cabbage has more alpha-carotene than orange, however, orange contains more lutein + zeaxanthin than napa cabbage.
- Orange has more thiamin and pantothenic acid, however, napa cabbage contains more folate.
- Orange is a great source of calcium and dietary fiber.
- Orange is an excellent source of Vitamin C.
USDA sources for nutritional information: Orange (Oranges, raw, Florida) and Napa Cabbage (Cabbage, napa, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Napa cabbage has 74% less calories than orange - napa cabbage has 12 calories per 100 grams and orange has 46 calories.
For macronutrient ratios, orange is much lighter in protein, much heavier in carbs and lighter in fat compared to napa cabbage per calorie. Orange has a macronutrient ratio of 6:91:4 and for napa cabbage, 30:59:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange | Napa Cabbage | |
|---|---|---|
| Protein | 6% | 30% |
| Carbohydrates | 91% | 59% |
| Fat | 4% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Napa cabbage has 4.1 times less carbohydrates than orange - napa cabbage has 2.2g of total carbs per 100 grams and orange has 11.5g of carbohydrates.
dietary fiber
Orange is a great source of dietary fiber and it has more dietary fiber than napa cabbage - orange has 2.4g of dietary fiber per 100 grams and napa cabbage does not contain significant amounts.
sugar
Napa cabbage has less sugar than orange - orange has 9.1g of sugar per 100 grams and napa cabbage does not contain significant amounts.
Protein
protein
Napa cabbage and orange contain similar amounts of protein - napa cabbage has 1.1g of protein per 100 grams and orange has 0.7g of protein.
Fat
saturated fat
Both orange and napa cabbage are low in saturated fat - orange has 0.03g of saturated fat per 100 grams and napa cabbage does not contain significant amounts.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has 13 times more Vitamin C than napa cabbage - napa cabbage has 3.2mg of Vitamin C per 100 grams and orange has 45mg of Vitamin C.
Vitamin A
Napa cabbage and orange contain similar amounts of Vitamin A - napa cabbage has 13ug of Vitamin A per 100 grams and orange has 11ug of Vitamin A.
Vitamin E
Orange and napa cabbage contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and napa cabbage does not contain significant amounts.
The B Vitamins
Orange has more thiamin and pantothenic acid, however, napa cabbage contains more folate. Both orange and napa cabbage contain significant amounts of riboflavin, niacin and Vitamin B6.
| Orange | Napa Cabbage | |
|---|---|---|
| Thiamin | 0.1 MG | 0.005 MG |
| Riboflavin | 0.04 MG | 0.025 MG |
| Niacin | 0.4 MG | 0.466 MG |
| Pantothenic acid | 0.25 MG | 0.035 MG |
| Vitamin B6 | 0.051 MG | 0.037 MG |
| Folate | 17 UG | 43 UG |
Minerals
calcium
Orange is a great source of calcium and it has 48% more calcium than napa cabbage - napa cabbage has 29mg of calcium per 100 grams and orange has 43mg of calcium.
iron
Napa cabbage has 722% more iron than orange - napa cabbage has 0.74mg of iron per 100 grams and orange has 0.09mg of iron.
potassium
Orange has 94% more potassium than napa cabbage - napa cabbage has 87mg of potassium per 100 grams and orange has 169mg 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 alpha-carotene than orange per 100 grams, however, orange contains more lutein + zeaxanthin than napa cabbage per 100 grams. Both orange and napa cabbage contain significant amounts of beta-carotene.
| Orange | Napa Cabbage | |
|---|---|---|
| beta-carotene | 71 UG | 133 UG |
| alpha-carotene | 11 UG | 49 UG |
| lutein + zeaxanthin | 129 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: Orange (Oranges, raw, Florida) and Napa Cabbage (Cabbage, napa, cooked) .
Orange 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 orange contain more calories in 100 grams?Napa cabbage has 70% less calories than orange - napa cabbage has 12 calories in 100g and orange has 46 calories.
Does napa cabbage or orange have more carbohydrates?
By weight, napa cabbage has 4.1 times fewer carbohydrates than orange - napa cabbage has 2.2g of carbs for 100g and orange has 11.5g of carbohydrates.