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  6. Walnut vs. Cabbage

Walnut vs. Cabbage — In-Depth Nutrition Comparison

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The main differences between Walnut and Cabbage

  • Walnut is richer in Copper, Manganese, Phosphorus, Magnesium, Vitamin B6, Iron, and Zinc, yet Cabbage is richer in Vitamin K, and Vitamin C.
  • Daily need coverage for Copper from Walnut is 174% higher.
  • Walnut contains 180 times more Saturated Fat than Cabbage. Walnut contains 6.126g of Saturated Fat, while Cabbage contains 0.034g.

Food types used in this article are Nuts, walnuts, english and Cabbage, raw.

Infographic

Walnut vs Cabbage 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.
Walnut
Walnut
10
:
0
Cabbage
Cabbage
Contains more Calcium +145%
Contains more Iron +519.1%
Contains more Magnesium +1216.7%
Contains more Phosphorus +1230.8%
Contains more Potassium +159.4%
Contains less Sodium -88.9%
Contains more Zinc +1616.7%
Contains more Copper +8247.4%
Contains more Manganese +2033.8%
Contains more Selenium +1533.3%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 18% 9% 12% 15% 3% 5% 7% 21% 2%
Contains more Calcium +145%
Contains more Iron +519.1%
Contains more Magnesium +1216.7%
Contains more Phosphorus +1230.8%
Contains more Potassium +159.4%
Contains less Sodium -88.9%
Contains more Zinc +1616.7%
Contains more Copper +8247.4%
Contains more Manganese +2033.8%
Contains more Selenium +1533.3%

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.
Walnut
Walnut
7
:
3
Cabbage
Cabbage
Contains more Vitamin E +366.7%
Contains more Vitamin B1 +459%
Contains more Vitamin B2 +275%
Contains more Vitamin B3 +380.8%
Contains more Vitamin B5 +168.9%
Contains more Vitamin B6 +333.1%
Contains more Folate +127.9%
Contains more Vitamin A +390%
Contains more Vitamin C +2715.4%
Contains more Vitamin K +2714.8%
Walnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
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%
Contains more Vitamin E +366.7%
Contains more Vitamin B1 +459%
Contains more Vitamin B2 +275%
Contains more Vitamin B3 +380.8%
Contains more Vitamin B5 +168.9%
Contains more Vitamin B6 +333.1%
Contains more Folate +127.9%
Contains more Vitamin A +390%
Contains more Vitamin C +2715.4%
Contains more Vitamin K +2714.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
4
:
1
Cabbage
Cabbage
Contains more Protein +1089.8%
Contains more Fats +65110%
Contains more Carbs +136.4%
Contains more Other +178.1%
Contains more Water +2164.9%
Walnut
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Cabbage
6% 92%
Protein: 1.28 g
Fats: 0.1 g
Carbs: 5.8 g
Water: 92.18 g
Other: 0.64 g
Contains more Protein +1089.8%
Contains more Fats +65110%
Contains more Carbs +136.4%
Contains more Other +178.1%
Contains more Water +2164.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
2
:
1
Cabbage
Cabbage
Contains more Monounsaturated Fat +52447.1%
Contains more Polyunsaturated fat +277394.1%
Contains less Saturated Fat -99.4%
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Cabbage
50% 25% 25%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.017 g
Contains more Monounsaturated Fat +52447.1%
Contains more Polyunsaturated fat +277394.1%
Contains less Saturated Fat -99.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Walnut
Walnut
2
:
3
Cabbage
Cabbage
Contains more Starch +∞%
Contains more Sucrose +2937.5%
Contains more Glucose +1987.5%
Contains more Fructose +1511.1%
Contains more Maltose +∞%
Walnut
2% 91% 3% 3%
Starch: 0.06 g
Sucrose: 2.43 g
Glucose: 0.08 g
Fructose: 0.09 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Cabbage
2% 52% 45%
Starch: 0 g
Sucrose: 0.08 g
Glucose: 1.67 g
Fructose: 1.45 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +2937.5%
Contains more Glucose +1987.5%
Contains more Fructose +1511.1%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut Cabbage Opinion
Net carbs 7.01g 3.3g Walnut
Protein 15.23g 1.28g Walnut
Fats 65.21g 0.1g Walnut
Carbs 13.71g 5.8g Walnut
Calories 654kcal 25kcal Walnut
Starch 0.06g 0g Walnut
Fructose 0.09g 1.45g Cabbage
Sugar 2.61g 3.2g Walnut
Fiber 6.7g 2.5g Walnut
Calcium 98mg 40mg Walnut
Iron 2.91mg 0.47mg Walnut
Magnesium 158mg 12mg Walnut
Phosphorus 346mg 26mg Walnut
Potassium 441mg 170mg Walnut
Sodium 2mg 18mg Walnut
Zinc 3.09mg 0.18mg Walnut
Copper 1.586mg 0.019mg Walnut
Manganese 3.414mg 0.16mg Walnut
Selenium 4.9µg 0.3µg Walnut
Vitamin A 20IU 98IU Cabbage
Vitamin A RAE 1µg 5µg Cabbage
Vitamin E 0.7mg 0.15mg Walnut
Vitamin C 1.3mg 36.6mg Cabbage
Vitamin B1 0.341mg 0.061mg Walnut
Vitamin B2 0.15mg 0.04mg Walnut
Vitamin B3 1.125mg 0.234mg Walnut
Vitamin B5 0.57mg 0.212mg Walnut
Vitamin B6 0.537mg 0.124mg Walnut
Folate 98µg 43µg Walnut
Vitamin K 2.7µg 76µg Cabbage
Tryptophan 0.17mg 0.011mg Walnut
Threonine 0.596mg 0.035mg Walnut
Isoleucine 0.625mg 0.03mg Walnut
Leucine 1.17mg 0.041mg Walnut
Lysine 0.424mg 0.044mg Walnut
Methionine 0.236mg 0.012mg Walnut
Phenylalanine 0.711mg 0.032mg Walnut
Valine 0.753mg 0.042mg Walnut
Histidine 0.391mg 0.022mg Walnut
Saturated Fat 6.126g 0.034g Cabbage
Monounsaturated Fat 8.933g 0.017g Walnut
Polyunsaturated fat 47.174g 0.017g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Cabbage
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
33%
Walnut
35%
Cabbage
Minerals Daily Need Coverage Score
152%
Walnut
10%
Cabbage

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 0.59g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 16mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Saturated Fat?
Cabbage
Cabbage is lower in Saturated Fat (difference - 6.092g)
Which food is cheaper?
Cabbage
Cabbage is cheaper (difference - $4.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients
  2. Cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169975/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.