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  6. Cabbage vs. Wakame

Cabbage vs. Wakame — In-Depth Nutrition Comparison

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How are Cabbage and Wakame different?

  • Cabbage has more Vitamin K, and Vitamin C, however, Wakame is richer in Manganese, Folate, Copper, Magnesium, Iron, Vitamin B2, and Calcium.
  • Cabbage covers your daily need of Vitamin K 59% more than Wakame.
  • Cabbage has 12 times more Vitamin C than Wakame. Cabbage has 36.6mg of Vitamin C, while Wakame has 3mg.
  • Cabbage contains less Sodium.

Cabbage, raw and Seaweed, wakame, raw types were used in this article.

Infographic

Cabbage vs Wakame infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cabbage
Cabbage
2
:
8
Wakame
Wakame
Contains more Potassium +240%
Contains less Sodium -97.9%
Contains more Calcium +275%
Contains more Iron +363.8%
Contains more Magnesium +791.7%
Contains more Phosphorus +207.7%
Contains more Zinc +111.1%
Contains more Copper +1394.7%
Contains more Manganese +775%
Contains more Selenium +133.3%
Cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 18% 9% 12% 15% 3% 5% 7% 21% 2%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Contains more Potassium +240%
Contains less Sodium -97.9%
Contains more Calcium +275%
Contains more Iron +363.8%
Contains more Magnesium +791.7%
Contains more Phosphorus +207.7%
Contains more Zinc +111.1%
Contains more Copper +1394.7%
Contains more Manganese +775%
Contains more Selenium +133.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cabbage
Cabbage
4
:
6
Wakame
Wakame
Contains more Vitamin C +1120%
Contains more Vitamin B6 +6100%
Contains more Vitamin K +1334%
Contains more Vitamin A +267.3%
Contains more Vitamin E +566.7%
Contains more Vitamin B2 +475%
Contains more Vitamin B3 +583.8%
Contains more Vitamin B5 +228.8%
Contains more Folate +355.8%
Equal in Vitamin B1 - 0.06
Cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 3% 0% 122% 16% 10% 5% 13% 29% 33% 0% 190%
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Contains more Vitamin C +1120%
Contains more Vitamin B6 +6100%
Contains more Vitamin K +1334%
Contains more Vitamin A +267.3%
Contains more Vitamin E +566.7%
Contains more Vitamin B2 +475%
Contains more Vitamin B3 +583.8%
Contains more Vitamin B5 +228.8%
Contains more Folate +355.8%
Equal in Vitamin B1 - 0.06

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cabbage
Cabbage
1
:
4
Wakame
Wakame
Contains more Water +15.2%
Contains more Protein +136.7%
Contains more Fats +540%
Contains more Carbs +57.6%
Contains more Other +1025%
Cabbage
6% 92%
Protein: 1.28 g
Fats: 0.1 g
Carbs: 5.8 g
Water: 92.18 g
Other: 0.64 g
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more Water +15.2%
Contains more Protein +136.7%
Contains more Fats +540%
Contains more Carbs +57.6%
Contains more Other +1025%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cabbage
Cabbage
1
:
2
Wakame
Wakame
Contains less Saturated Fat -73.8%
Contains more Monounsaturated Fat +241.2%
Contains more Polyunsaturated fat +1182.4%
Cabbage
50% 25% 25%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.017 g
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Contains less Saturated Fat -73.8%
Contains more Monounsaturated Fat +241.2%
Contains more Polyunsaturated fat +1182.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cabbage Wakame
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cabbage Wakame Opinion
Net carbs 3.3g 8.64g Wakame
Protein 1.28g 3.03g Wakame
Fats 0.1g 0.64g Wakame
Carbs 5.8g 9.14g Wakame
Calories 25kcal 45kcal Wakame
Fructose 1.45g Cabbage
Sugar 3.2g 0.65g Wakame
Fiber 2.5g 0.5g Cabbage
Calcium 40mg 150mg Wakame
Iron 0.47mg 2.18mg Wakame
Magnesium 12mg 107mg Wakame
Phosphorus 26mg 80mg Wakame
Potassium 170mg 50mg Cabbage
Sodium 18mg 872mg Cabbage
Zinc 0.18mg 0.38mg Wakame
Copper 0.019mg 0.284mg Wakame
Manganese 0.16mg 1.4mg Wakame
Selenium 0.3µg 0.7µg Wakame
Vitamin A 98IU 360IU Wakame
Vitamin A RAE 5µg 18µg Wakame
Vitamin E 0.15mg 1mg Wakame
Vitamin C 36.6mg 3mg Cabbage
Vitamin B1 0.061mg 0.06mg Cabbage
Vitamin B2 0.04mg 0.23mg Wakame
Vitamin B3 0.234mg 1.6mg Wakame
Vitamin B5 0.212mg 0.697mg Wakame
Vitamin B6 0.124mg 0.002mg Cabbage
Folate 43µg 196µg Wakame
Vitamin K 76µg 5.3µg Cabbage
Tryptophan 0.011mg 0.035mg Wakame
Threonine 0.035mg 0.165mg Wakame
Isoleucine 0.03mg 0.087mg Wakame
Leucine 0.041mg 0.257mg Wakame
Lysine 0.044mg 0.112mg Wakame
Methionine 0.012mg 0.063mg Wakame
Phenylalanine 0.032mg 0.112mg Wakame
Valine 0.042mg 0.209mg Wakame
Histidine 0.022mg 0.015mg Cabbage
Saturated Fat 0.034g 0.13g Cabbage
Omega-3 - EPA 0g 0.186g Wakame
Monounsaturated Fat 0.017g 0.058g Wakame
Polyunsaturated fat 0.017g 0.218g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cabbage Wakame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
Cabbage
29%
Wakame
Minerals Daily Need Coverage Score
10%
Cabbage
65%
Wakame

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 2.55g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 0)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $0.2)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food contains less Sodium?
Cabbage
Cabbage contains less Sodium (difference - 854mg)
Which food is lower in Saturated Fat?
Cabbage
Cabbage is lower in Saturated Fat (difference - 0.096g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169975/nutrients
  2. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.