Comparing Nutrients in 100 calories Boiled Savoy Cabbage VS Chinese Cabbage

Weight per 100 calories

• Boiled Savoy Cabbage: 417g
• Chinese Cabbage: 769g

Boiled Savoy Cabbage has 1.8 times more energy per 100g than Chinese Cabbage. It has very low energy density when compared to other foods. Raw Chinese Cabbage having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Savoy Cabbage	24%	3%	73%
Chinese Cabbage	36%	11%	53%

Macro Nutrients

	Boiled Savoy Cabbage	Chinese Cabbage	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	6% 0.096g	26.4% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.5g	13% 16.8g	130g per day for Men 19-50 years
Sugars	NA	12.5% 9.08g	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	NA	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	30.7% 11.7g	20.2% 7.7g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Savoy Cabbage	Chinese Cabbage	Recommended Dietary Allowance
Vitamin A	20.4% 183μg	191% 1715μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	25.6% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	41.4% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.63% 0.1mg	24% 3.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.66mg	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.7% 0.63mg	115% 1.5mg	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	48% 192μg	127% 508μg	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	78.7% 71mg	385% 346mg	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	NA	4.6% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	292% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Savoy Cabbage	Chinese Cabbage	Recommended Dietary Allowance
Calcium	12.5% 125mg	80.8% 808mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	18% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	19.8% 1.6mg	77% 6.15mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	34.8% 146mg	420mg per day for Men 19-50 years
Manganese	27.5% 0.63mg	53% 1.22mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	19.6% 138mg	40.7% 285mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	57% 1938mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	7% 3.85μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	33.3% 500mg	1500mg per day for Men 19-50 years
Zinc	8.7% 0.96mg	13.3% 1.46mg	11mg per day for Men 19-50 years
Water	10.4% 383g	20% 733g	3700g per day for Men 19-50 years

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

• Raw Chinese Cabbage contains 9.4 times more Vitamin A, 1.4 times more Vitamin B1, 6.5 times more Vitamin B2, 38.5 times more Vitamin B3, 2.4 times more Vitamin B6, 2.6 times more Vitamin B9 and 4.9 times more Vitamin C than Boiled and Drained Savoy Cabbage.
• Both Boiled and Drained Savoy Cabbage and Raw Chinese Cabbage have similar amounts of Vitamin B5 per 100 kcal.
• Both Boiled and Drained Savoy Cabbage as well as Raw Chinese Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Savoy Cabbage vs Chinese Cabbage:

• Boiled and Drained Savoy Cabbage has 1.3 times more Copper than Raw Chinese Cabbage.
• While Raw Chinese Cabbage contains 6.5 times more Calcium, 3.9 times more Iron, 1.5 times more Magnesium, 1.9 times more Manganese, 2.1 times more Phosphorus, 2.5 times more Potassium, 1.3 times more Selenium, 5 times more Sodium, 1.5 times more Zinc and 1.9 times more Water than Boiled and Drained Savoy Cabbage.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Savoy Cabbage has 1.3 times more Carbohydrate and 1.5 times more Fiber than Raw Chinese Cabbage.
• While Raw Chinese Cabbage contains 4.1 times more Fat, 4.4 times more Omega 3, 4.3 times more Omega 6 and 1.5 times more Protein than Boiled and Drained Savoy Cabbage.
• Both Boiled and Drained Savoy Cabbage and Raw Chinese Cabbage have similar amounts of Energy per 100 kcal.
• Both Boiled and Drained Savoy Cabbage as well as Raw Chinese Cabbage have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.