Comparing Nutrients in 500 calories Cabbage VS Red Cabbage

Weight per 500 calories

• Cabbage: 2000g
• Red Cabbage: 1613g

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

Which food has more nutrients per 500 calories - Cabbage or Red Cabbage?

Macros Ratio

	Protein	Fat	Carbs
Cabbage	18%	3%	79%
Red Cabbage	16%	4%	80%

Macro Nutrients

	Cabbage	Red Cabbage	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	2.66% 2.6g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	0% 0g	45.4% 0.73g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	3.23% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.2% 116g	91% 119g	130g per day for Men 19-50 years
Sugars	88.3% 64g	85.2% 61.8g	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	40% 29g	33% 24g	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	% 33.4g	% 28g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 9.68g	g per day for Men 19-50 years
Fiber	132% 50g	89% 34g	38g per day for Men 19-50 years
Protein	45.7% 25.6g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Cabbage	Red Cabbage	Recommended Dietary Allowance
Vitamin A	11% 100μg	100% 903μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	85.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.68mg	42% 6.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.24mg	47.4% 2.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	191% 2.48mg	259% 3.37mg	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	215% 860μg	72.6% 290μg	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	813% 732mg	1022% 919mg	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	20% 3mg	12% 1.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1267% 1520μg	513% 616μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cabbage	Red Cabbage	Recommended Dietary Allowance
Calcium	80% 800mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	30.5% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	0.5% 20μg	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	118% 9.4mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	139% 3.2mg	170% 3.9mg	2.3mg per day for Men 19-50 years
Molybdenum	308% 139μg	215% 97μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	74.3% 520mg	69% 484mg	700mg per day for Men 19-50 years
Potassium	100% 3400mg	115% 3919mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	17.6% 9.68μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	29% 435mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	32.3% 3.55mg	11mg per day for Men 19-50 years
Water	50% 1844g	39.4% 1458g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cabbage vs Red Cabbage:

• Raw Cabbage has 1.8 times more Vitamin B5, 3 times more Vitamin B9, 1.7 times more Vitamin E and 2.5 times more Vitamin K than Raw Red Cabbage.
• While Raw Red Cabbage contains 9 times more Vitamin A, 1.4 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B6 and 1.3 times more Vitamin C than Raw Cabbage.
• Both Raw Cabbage and Raw Red Cabbage have similar amounts of Vitamin B1 per 500 kcal.
• Both Raw Cabbage as well as Raw Red Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cabbage vs Red Cabbage:

• Raw Cabbage has 1.4 times more Copper, 1.4 times more Molybdenum and 1.3 times more Water than Raw Red Cabbage.
• While Raw Red Cabbage contains 1.4 times more Iron and 1.6 times more Selenium than Raw Cabbage.
• Both Raw Cabbage and Raw Red Cabbage have similar amounts of Calcium, Magnesium, Manganese, Phosphorus, Potassium, Sodium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Cabbage has 1.2 times more Fructose and 1.5 times more Fiber than Raw Red Cabbage.
• While Raw Red Cabbage contains more Omega 3 than Raw Cabbage.
• Both Raw Cabbage and Raw Red Cabbage have similar amounts of Energy, Carbohydrate, Sugars and Protein per 500 kcal.
• Both Raw Cabbage as well as Raw Red Cabbage have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.