Comparing Nutrients in 100 calories Boiled Cabbage VS Cabbage

Weight per 100 calories

• Boiled Cabbage: 435g
• Cabbage: 400g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 100 calories - Boiled Cabbage or Cabbage?

Macros Ratio

	Protein	Fat	Carbs
Boiled Cabbage	18%	2%	80%
Cabbage	18%	3%	79%

Macro Nutrients

	Boiled Cabbage	Cabbage	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	3.8% 0.061g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.039g	0.4% 0.068g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.4% 24g	18% 23g	130g per day for Men 19-50 years
Sugars	16.7% 12g	17.7% 13g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	6.96% 5.04g	8% 5.8g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 7.04g	% 6.68g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.32g	g per day for Men 19-50 years
Fiber	21.7% 8.26g	26.3% 10g	38g per day for Men 19-50 years
Protein	9.86% 5.52g	9.14% 5.12g	56g per day for Men 19-50 years

Vitamins

	Boiled Cabbage	Cabbage	Recommended Dietary Allowance
Vitamin A	1.93% 17.4μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.27mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.7% 0.17mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.74% 1.08mg	5.85% 0.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.5% 0.49mg	38% 0.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	32.6% 130μg	43% 172μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	181% 163mg	163% 146mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.06% 0.61mg	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	394% 473μg	253% 304μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cabbage	Cabbage	Recommended Dietary Allowance
Calcium	21% 209mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	8.44% 0.076mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.35μg	0.1% 4μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	9.24% 0.74mg	23.5% 1.88mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.2mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	38.8% 0.89mg	28% 0.64mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	61.7% 27.8μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	20.5% 143mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	25% 852mg	20% 680mg	3400mg per day for Men 19-50 years
Selenium	4.74% 2.6μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.3% 34.8mg	4.8% 72mg	1500mg per day for Men 19-50 years
Zinc	7.9% 0.87mg	6.55% 0.72mg	11mg per day for Men 19-50 years
Water	11% 402g	9.97% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Cabbage vs Cabbage:

• Boiled and Drained Cabbage has 1.6 times more Vitamin K than Raw Cabbage.
• While Raw Cabbage contains 1.3 times more Vitamin B9 than Boiled and Drained Cabbage.
• Both Boiled and Drained Cabbage and Raw Cabbage have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin C and Vitamin E per 100 kcal.
• Both Boiled and Drained Cabbage as well as Raw Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Cabbage vs Cabbage:

• Boiled and Drained Cabbage has 1.3 times more Calcium, 1.4 times more Magnesium, 1.4 times more Manganese, 1.4 times more Phosphorus, 1.3 times more Potassium, 2.2 times more Selenium and 1.2 times more Zinc than Raw Cabbage.
• While Raw Cabbage contains 2.5 times more Iron and 2.1 times more Sodium than Boiled and Drained Cabbage.
• Both Boiled and Drained Cabbage and Raw Cabbage have similar amounts of Copper and Water per 100 kcal.
• Both Boiled and Drained Cabbage as well as Raw Cabbage have insufficient amounts of Fluoride in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Cabbage has more Omega 3 than Raw Cabbage.
• Both Boiled and Drained Cabbage and Raw Cabbage have similar amounts of Energy, Carbohydrate, Sugars, Fructose, Fiber and Protein per 100 kcal.
• Both Boiled and Drained Cabbage as well as Raw Cabbage have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.