Napa Cabbage vs. Russet Potato
Nutrition comparison of Cooked Napa Cabbage and Russet Potato
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
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in napa cabbage and russet potato:
- Napa cabbage has 5.5 times less calories than russet potato.
- Napa cabbage has 7.1 times less carbohydrates than russet potato.
- Russet potato has more thiamin, niacin, pantothenic acid and Vitamin B6, however, napa cabbage contains more folate.
- Russet potato is an excellent source of potassium.
USDA sources for nutritional information: Napa Cabbage (Cabbage, napa, cooked) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Napa cabbage has 5.5 times less calories than russet potato - napa cabbage has 12 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, napa cabbage is heavier in protein, much lighter in carbs and heavier in fat compared to russet potato per calorie. Napa cabbage has a macronutrient ratio of 30:59:11 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Napa Cabbage | Russet Potato | |
|---|---|---|
| Protein | 30% | 11% |
| Carbohydrates | 59% | 89% |
| Fat | 11% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Napa cabbage has 7.1 times less carbohydrates than russet potato - napa cabbage has 2.2g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.
dietary fiber
Russet potato has more dietary fiber than napa cabbage - russet potato has 1.3g of dietary fiber per 100 grams and napa cabbage does not contain significant amounts.
sugar
Russet potato and napa cabbage contain similar amounts of sugar - russet potato has 0.62g of sugar per 100 grams and napa cabbage does not contain significant amounts.
Protein
protein
Napa cabbage and russet potato contain similar amounts of protein - napa cabbage has 1.1g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Both russet potato and napa cabbage are low in saturated fat - russet potato has 0.03g of saturated fat per 100 grams and napa cabbage does not contain significant amounts.
Vitamins
Vitamin C
Russet potato has 78% more Vitamin C than napa cabbage - napa cabbage has 3.2mg of Vitamin C per 100 grams and russet potato has 5.7mg of Vitamin C.
Vitamin A
Napa cabbage has more Vitamin A than russet potato - napa cabbage has 13ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Russet potato and napa cabbage contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and napa cabbage does not contain significant amounts.
Vitamin K
Russet potato and napa cabbage contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and napa cabbage does not contain significant amounts.
The B Vitamins
Russet potato has more thiamin, niacin, pantothenic acid and Vitamin B6, however, napa cabbage contains more folate. Both napa cabbage and russet potato contain significant amounts of riboflavin.
| Napa Cabbage | Russet Potato | |
|---|---|---|
| Thiamin | 0.005 MG | 0.082 MG |
| Riboflavin | 0.025 MG | 0.033 MG |
| Niacin | 0.466 MG | 1.035 MG |
| Pantothenic acid | 0.035 MG | 0.301 MG |
| Vitamin B6 | 0.037 MG | 0.345 MG |
| Folate | 43 UG | 14 UG |
Minerals
calcium
Napa cabbage has 123% more calcium than russet potato - napa cabbage has 29mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
Napa cabbage and russet potato contain similar amounts of iron - napa cabbage has 0.74mg of iron per 100 grams and russet potato has 0.86mg of iron.
potassium
Russet potato is an excellent source of potassium and it has 379% more potassium than napa cabbage - napa cabbage has 87mg of potassium per 100 grams and russet potato has 417mg 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 | Russet Potato | |
|---|---|---|
| beta-carotene | 133 UG | ~ |
| alpha-carotene | 49 UG | ~ |
| lutein + zeaxanthin | ~ | 5 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: Napa Cabbage (Cabbage, napa, cooked) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Cooked Napa Cabbage g
()
|
Daily Values (%) |
Russet Potato 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 russet potato contain more calories in 100 grams?Napa cabbage has 5.5 times less calories than russet potato - napa cabbage has 12 calories in 100g and russet potato has 79 calories.
Does napa cabbage or russet potato have more carbohydrates?
By weight, napa cabbage has 7.1 times fewer carbohydrates than russet potato - napa cabbage has 2.2g of carbs for 100g and russet potato has 18.1g of carbohydrates.
Does napa cabbage or russet potato contain more potassium?
Russet potato is a rich source of potassium and it has 380% more potassium than napa cabbage - napa cabbage has 87mg of potassium in 100 grams and russet potato has 417mg of potassium.