Comparing Nutrients in 500 calories Red Cabbage VS Savoy Cabbage

Weight per 500 calories

• Red Cabbage: 1613g
• Savoy Cabbage: 1852g

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

Which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.66% 2.6g	1.9% 1.85g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	45.4% 0.73g	32.4% 0.52g	1.6g per day for Men 19-50 years
Omega 6	3.23% 0.55g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	87% 113g	130g per day for Men 19-50 years
Sugars	85.2% 61.8g	58% 42g	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	33% 24g	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	% 28g	NA	g per day for Men 19-50 years
Sucrose	% 9.68g	NA	g per day for Men 19-50 years
Fiber	89% 34g	151% 57.4g	38g per day for Men 19-50 years
Protein	41% 23g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Red Cabbage	Savoy Cabbage	Recommended Dietary Allowance
Vitamin A	100% 903μg	103% 926μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.6% 1.1mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.74mg	34.7% 5.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.4% 2.37mg	69.3% 3.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	259% 3.37mg	271% 3.5mg	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	72.6% 290μg	370% 1481μg	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	1022% 919mg	638% 574mg	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	12% 1.77mg	21% 3.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	513% 616μg	1062% 1274μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Cabbage	Savoy Cabbage	Recommended Dietary Allowance
Calcium	72.6% 726mg	65% 648mg	1000mg per day for Men 19-50 years
Copper	30.5% 0.27mg	128% 1.15mg	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	161% 13mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	123% 519mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	145% 3.33mg	2.3mg per day for Men 19-50 years
Molybdenum	215% 97μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	69% 484mg	111% 778mg	700mg per day for Men 19-50 years
Potassium	115% 3919mg	125% 4259mg	3400mg per day for Men 19-50 years
Selenium	17.6% 9.68μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	29% 435mg	34.6% 519mg	1500mg per day for Men 19-50 years
Zinc	32.3% 3.55mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	39.4% 1458g	45.5% 1685g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.
• Both Raw Red Cabbage as well as Raw Savoy Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Raw Red Cabbage as well as Raw Savoy Cabbage have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.