Comparing Nutrients in 100 calories Red Cabbage VS Savoy Cabbage

Weight per 100 calories

• Red Cabbage: 323g
• Savoy Cabbage: 370g

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

Which food has more nutrients per 100 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	6.5% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	0.46% 0.078g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.3% 23.8g	17.4% 22.6g	130g per day for Men 19-50 years
Sugars	17% 12.4g	11.6% 8.4g	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	6.6% 4.77g	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	% 5.6g	NA	g per day for Men 19-50 years
Sucrose	% 1.94g	NA	g per day for Men 19-50 years
Fiber	18% 6.77g	30.2% 11.5g	38g per day for Men 19-50 years
Protein	8.24% 4.6g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Red Cabbage	Savoy Cabbage	Recommended Dietary Allowance
Vitamin A	20% 181μg	20.6% 185μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.2% 0.21mg	21.6% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.43% 1.35mg	6.94% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.5% 0.47mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52% 0.67mg	54% 0.7mg	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	14.5% 58μg	74% 296μg	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	204% 184mg	128% 115mg	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	2.37% 0.35mg	4.2% 0.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	103% 123μg	212% 255μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Cabbage	Savoy Cabbage	Recommended Dietary Allowance
Calcium	14.5% 145mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	6.1% 0.055mg	25.5% 0.23mg	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	32.3% 2.6mg	18.5% 1.5mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	24.7% 104mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	29% 0.67mg	2.3mg per day for Men 19-50 years
Molybdenum	43% 19.4μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14% 97mg	22.2% 156mg	700mg per day for Men 19-50 years
Potassium	23% 784mg	25% 852mg	3400mg per day for Men 19-50 years
Selenium	3.5% 1.94μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	5.8% 87mg	6.9% 104mg	1500mg per day for Men 19-50 years
Zinc	6.45% 0.71mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	7.9% 292g	9.1% 337g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 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 100 kcal.
• Both Raw Red Cabbage as well as Raw Savoy Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 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 100 kcal.

Comparison of macro-nutrients per 100 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 100 kcal.
• Both Raw Red Cabbage as well as Raw Savoy Cabbage have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.