Comparing Nutrients in 300 calories Red Cabbage VS Savoy Cabbage

Weight per 300 calories

• Red Cabbage: 968g
• Savoy Cabbage: 1111g

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

Which food has more nutrients per 300 calories - Red Cabbage or Savoy Cabbage?

Macros Ratio

	Protein	Fat	Carbs
Red Cabbage	16%	4%	80%
Savoy Cabbage	24%	3%	73%

Macro Nutrients

	Red Cabbage	Savoy Cabbage	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.55g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.2g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	27.2% 0.44g	19.4% 0.31g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.3g	52% 67.8g	130g per day for Men 19-50 years
Sugars	51% 37g	34.8% 25.2g	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	19.8% 14.3g	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	% 17g	NA	g per day for Men 19-50 years
Sucrose	% 5.8g	NA	g per day for Men 19-50 years
Fiber	53.5% 20.3g	91% 34.4g	38g per day for Men 19-50 years
Protein	24.7% 14g	39.7% 22.2g	56g per day for Men 19-50 years

Vitamins

	Red Cabbage	Savoy Cabbage	Recommended Dietary Allowance
Vitamin A	60.2% 542μg	61.7% 556μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.6% 0.62mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.4% 0.67mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.3% 4.05mg	21% 3.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	41.6% 2.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	156% 2.02mg	162% 2.1mg	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	43.5% 174μg	222% 889μg	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	613% 552mg	383% 344mg	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	7.1% 1.06mg	12.6% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	308% 370μg	637% 764μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Cabbage	Savoy Cabbage	Recommended Dietary Allowance
Calcium	43.5% 435mg	39% 389mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	76.5% 0.69mg	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	97% 7.74mg	55.6% 4.44mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	74% 311mg	420mg per day for Men 19-50 years
Manganese	102% 2.35mg	87% 2mg	2.3mg per day for Men 19-50 years
Molybdenum	129% 58μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	41.5% 290mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	69% 2352mg	75% 2556mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	17.4% 261mg	20.7% 311mg	1500mg per day for Men 19-50 years
Zinc	19.4% 2.13mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	23.6% 875g	27.3% 1011g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Red Cabbage vs Savoy Cabbage:

• Raw Red Cabbage has 2 times more Vitamin B2, 1.2 times more Vitamin B3 and 1.6 times more Vitamin C than Raw Savoy Cabbage.
• While Raw Savoy Cabbage contains 1.3 times more Vitamin B1, 1.5 times more Vitamin B5, 5.1 times more Vitamin B9, 1.8 times more Vitamin E and 2.1 times more Vitamin K than Raw Red Cabbage.
• Both Raw Red Cabbage and Raw Savoy Cabbage have similar amounts of Vitamin A and Vitamin B6 per 300 kcal.
• Both Raw Red Cabbage as well as Raw Savoy Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Red Cabbage vs Savoy Cabbage:

• Raw Red Cabbage has 1.7 times more Iron than Raw Savoy Cabbage.
• While Raw Savoy Cabbage contains 4.2 times more Copper, 2 times more Magnesium, 1.6 times more Phosphorus, 1.7 times more Selenium and 1.4 times more Zinc than Raw Red Cabbage.
• Both Raw Red Cabbage and Raw Savoy Cabbage have similar amounts of Calcium, Manganese, Potassium, Sodium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Red Cabbage has 1.4 times more Omega 3 and 1.5 times more Sugars than Raw Savoy Cabbage.
• While Raw Savoy Cabbage contains 1.7 times more Fiber and 1.6 times more Protein than Raw Red Cabbage.
• Both Raw Red Cabbage and Raw Savoy Cabbage have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Red Cabbage as well as Raw Savoy Cabbage have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.