Napa Cabbage vs. Sweet Potatoes
Nutrition comparison of Cooked Napa Cabbage and Sweet Potatoes
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
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in napa cabbage and sweet potatoes:
- Napa cabbage has 8 times less carbohydrates than sweet potato.
- Napa cabbage has signficantly less calories than sweet potato.
- Sweet potato has more beta-carotene than napa cabbage, however, napa cabbage contains more alpha-carotene than sweet potato.
- Sweet potato has more thiamin, riboflavin, pantothenic acid and Vitamin B6, however, napa cabbage contains more folate.
- Sweet potato is a great source of dietary fiber.
- Sweet potato is an excellent source of Vitamin A and potassium.
USDA sources for nutritional information: Napa Cabbage (Cabbage, napa, cooked) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Napa cabbage has signficantly less calories than sweet potato - sweet potato has 86 calories per 100 grams and napa cabbage has 12 calories.
For macronutrient ratios, napa cabbage is much heavier in protein, much lighter in carbs and heavier in fat compared to sweet potatoes per calorie. Napa cabbage has a macronutrient ratio of 30:59:11 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Napa Cabbage | Sweet Potatoes | |
|---|---|---|
| Protein | 30% | 7% |
| Carbohydrates | 59% | 92% |
| Fat | 11% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Napa cabbage has 8 times less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and napa cabbage has 2.2g of carbohydrates.
dietary fiber
Sweet potato is a great source of dietary fiber and it has more dietary fiber than napa cabbage - sweet potato has 3g of dietary fiber per 100 grams and napa cabbage does not contain significant amounts.
sugar
Napa cabbage has less sugar than sweet potato - sweet potato has 4.2g of sugar per 100 grams and napa cabbage does not contain significant amounts.
Protein
protein
Sweet potatoes and napa cabbage contain similar amounts of protein - sweet potato has 1.6g of protein per 100 grams and napa cabbage has 1.1g of protein.
Fat
saturated fat
Both sweet potatoes and napa cabbage are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and napa cabbage does not contain significant amounts.
Vitamins
Vitamin C
Sweet potatoes and napa cabbage contain similar amounts of Vitamin C - sweet potato has 2.4mg of Vitamin C per 100 grams and napa cabbage has 3.2mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has 53 times more Vitamin A than napa cabbage - sweet potato has 709ug of Vitamin A per 100 grams and napa cabbage has 13ug of Vitamin A.
Vitamin E
Sweet potatoes and napa cabbage contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and napa cabbage does not contain significant amounts.
Vitamin K
Sweet potatoes and napa cabbage contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and napa cabbage does not contain significant amounts.
The B Vitamins
Sweet potato has more thiamin, riboflavin, pantothenic acid and Vitamin B6, however, napa cabbage contains more folate. Both napa cabbage and sweet potatoes contain significant amounts of niacin.
| Napa Cabbage | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.005 MG | 0.078 MG |
| Riboflavin | 0.025 MG | 0.061 MG |
| Niacin | 0.466 MG | 0.557 MG |
| Pantothenic acid | 0.035 MG | 0.8 MG |
| Vitamin B6 | 0.037 MG | 0.209 MG |
| Folate | 43 UG | 11 UG |
Minerals
calcium
Sweet potatoes and napa cabbage contain similar amounts of calcium - sweet potato has 30mg of calcium per 100 grams and napa cabbage has 29mg of calcium.
iron
Sweet potatoes and napa cabbage contain similar amounts of iron - sweet potato has 0.61mg of iron per 100 grams and napa cabbage has 0.74mg of iron.
potassium
Sweet potato is an excellent source of potassium and it has 287% more potassium than napa cabbage - sweet potato has 337mg 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, sweet potato has more beta-carotene than napa cabbage per 100 grams, however, napa cabbage contains more alpha-carotene than sweet potato per 100 grams.
| Napa Cabbage | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 133 UG | 8509 UG |
| alpha-carotene | 49 UG | 7 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 Sweet Potatoes (Sweet potato, raw, unprepared) .
Cooked Napa Cabbage g
()
|
Daily Values (%) |
Sweet Potatoes 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 sweet potatoes or napa cabbage contain more calories in 100 grams?Napa cabbage has signficantly less calories than sweet potato - sweet potato has 86 calories in 100g and napa cabbage has 12 calories.
Does sweet potatoes or napa cabbage have more carbohydrates?
By weight, napa cabbage has 8 times fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and napa cabbage has 2.2g of carbohydrates.
Does sweet potatoes or napa cabbage contain more potassium?
Sweet potato is a rich source of potassium and it has 290% more potassium than napa cabbage - sweet potato has 337mg of potassium in 100 grams and napa cabbage has 87mg of potassium.