Comparing Nutrients in 7 ounces Cabbage VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Cabbage	18%	3%	79%
Potato Skin	17%	1%	82%

Macro Nutrients

	Cabbage	Potato Skin	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.85% 11.5g	19% 24.7g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	NA	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	3.97% 2.88g	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	% 3.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	13% 4.96g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Cabbage	Potato Skin	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	36.5% 0.47mg	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	21.3% 85.3μg	8.43% 33.7μg	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	80.7% 72.6mg	25% 22.6mg	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	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	126% 151μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cabbage	Potato Skin	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	4.2% 0.038mg	93% 0.84mg	0.9mg per day for Men 19-50 years
Fluoride	0.05% 2μg	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	11.7% 0.93mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	52% 1.2mg	2.3mg per day for Men 19-50 years
Molybdenum	30.6% 13.8μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.37% 51.6mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	9.92% 337mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.94% 183g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Cabbage VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Cabbage versus 7 oz of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cabbage vs Potato Skin:

• 7 ounces of Cabbage have 2.9 times more Vitamin B1, 2.5 times more Vitamin B9 and 3.2 times more Vitamin C than Potato Skin.
• While 7 oz of Raw Potato Skin contain 4.4 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.9 times more Vitamin B6 than Raw Cabbage.
• Both Cabbage and Potato Skin provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Cabbage have insufficient amounts of Vitamin B3
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Cabbage as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cabbage vs Potato Skin:

• 7 ounces of Cabbage have 1.3 times more Calcium than Potato Skin.
• While 7 oz of Raw Potato Skin contain 22.3 times more Copper, 6.9 times more Iron, 1.9 times more Magnesium, 3.8 times more Manganese, 1.5 times more Phosphorus, 2.4 times more Potassium and 1.9 times more Zinc than Raw Cabbage.
• Both Cabbage and Potato Skin contain similar levels of Water per seven ounces.
• 7 ounces of Cabbage lack sufficient amounts of Zinc
• Both Raw Cabbage as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Potato Skin contain 2.3 times more Energy, 2.1 times more Carbohydrate and 2 times more Protein than Raw Cabbage.
• Both Cabbage and Potato Skin offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Cabbage provide inadequate amounts of Energy
• Both Raw Cabbage as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Cabbage VS Potato Skin

What are the health benefits of Cabbage compared to Potato Skin?

Cabbage is a nutrient-dense vegetable that is low in calories and high in fiber, vitamins (such as vitamin C and K), and minerals (such as potassium and manganese). It also contains antioxidants that can help reduce inflammation and support overall health. On the other hand, potato skin is a good source of fiber and certain nutrients like potassium and vitamin C, but it is higher in calories and carbohydrates compared to cabbage. Both can be part of a healthy diet, but cabbage may offer more health benefits due to its lower calorie content and higher nutrient density.

Can I lose weight easier by eating more Cabbage or Potato Skin?

Both cabbage and potato skins can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, cabbage is lower in calories and higher in fiber compared to potato skins, making it a more effective option for weight loss. Incorporating a variety of vegetables, including cabbage, into your diet along with other nutrient-dense foods can help support weight loss efforts.

Should I eat more Cabbage or more Potato Skin to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of plant-based foods that are rich in protein, vitamins, and minerals. Both cabbage and potato skin can be part of a balanced vegan diet, but for muscle building, focusing on protein-rich foods like legumes, tofu, tempeh, quinoa, and nuts and seeds would be more beneficial. Incorporating a variety of plant-based protein sources along with a balanced intake of carbohydrates and fats will support muscle growth and recovery.

What is the environmental impact of producing Cabbage compared to Potato Skin?

Cabbage generally has a lower environmental impact compared to potato skin production. Cabbage requires less water, land, and resources to grow, making it a more sustainable option. Additionally, cabbage tends to have a smaller carbon footprint and lower greenhouse gas emissions compared to potato skin production.