Cabbage vs. Kale — In-Depth Nutrition Comparison
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Summary of differences between Cabbage and Kale
- Cabbage has more Folate, however, Kale is higher in Vitamin K, Vitamin A RAE, Copper, Manganese, and Iron.
- Kale covers your daily need of Vitamin K 617% more than Cabbage.
- Cabbage has 27 times more Choline than Kale. While Cabbage has 10.7mg of Choline, Kale has only 0.4mg.
These are the specific foods used in this comparison Cabbage, raw and Kale, cooked, boiled, drained, without salt.
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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.
| Contains less SodiumSodium | -21.7% |
| Contains more MagnesiumMagnesium | +50% |
| Contains more CalciumCalcium | +80% |
| Contains more PotassiumPotassium | +34.1% |
| Contains more IronIron | +91.5% |
| Contains more CopperCopper | +721.1% |
| Contains more ZincZinc | +33.3% |
| Contains more ManganeseManganese | +160% |
| Contains more SeleniumSelenium | +200% |
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.
| Contains more Vitamin B1Vitamin B1 | +15.1% |
| Contains more Vitamin B5Vitamin B5 | +332.7% |
| Contains more FolateFolate | +230.8% |
| Contains more CholineCholine | +2575% |
| Contains more Vitamin CVitamin C | +12% |
| Contains more Vitamin AVitamin A | +13799% |
| Contains more Vitamin E Vitamin E | +466.7% |
| Contains more Vitamin B2Vitamin B2 | +75% |
| Contains more Vitamin B3Vitamin B3 | +113.7% |
| Contains more Vitamin B6Vitamin B6 | +11.3% |
| Contains more Vitamin KVitamin K | +975% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +48.4% |
| Contains more FatsFats | +300% |
| Contains more OtherOther | +35.9% |
~equal in
Carbs
~5.63g
~equal in
Water
~91.2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -34.6% |
| Contains more Mono. FatMonounsaturated Fat | +76.5% |
| Contains more Poly. FatPolyunsaturated fat | +1035.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 25kcal | 28kcal |
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| Protein | 1.28g | 1.9g |
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| Fats | 0.1g | 0.4g |
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| Vitamin C | 36.6mg | 41mg |
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| Net carbs | 3.3g | 3.63g |
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| Carbs | 5.8g | 5.63g |
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| Magnesium | 12mg | 18mg |
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| Calcium | 40mg | 72mg |
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| Potassium | 170mg | 228mg |
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| Iron | 0.47mg | 0.9mg |
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| Sugar | 3.2g | 1.25g |
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| Fiber | 2.5g | 2g |
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| Copper | 0.019mg | 0.156mg |
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| Zinc | 0.18mg | 0.24mg |
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| Phosphorus | 26mg | 28mg |
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| Sodium | 18mg | 23mg |
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| Vitamin A | 98IU | 13621IU |
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| Vitamin A RAE | 5µg | 681µg |
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| Vitamin E | 0.15mg | 0.85mg |
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| Manganese | 0.16mg | 0.416mg |
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| Selenium | 0.3µg | 0.9µg |
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| Vitamin B1 | 0.061mg | 0.053mg |
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| Vitamin B2 | 0.04mg | 0.07mg |
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| Vitamin B3 | 0.234mg | 0.5mg |
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| Vitamin B5 | 0.212mg | 0.049mg |
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| Vitamin B6 | 0.124mg | 0.138mg |
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| Vitamin K | 76µg | 817µg |
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| Folate | 43µg | 13µg |
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| Choline | 10.7mg | 0.4mg |
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| Saturated Fat | 0.034g | 0.052g |
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| Monounsaturated Fat | 0.017g | 0.03g |
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| Polyunsaturated fat | 0.017g | 0.193g |
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| Tryptophan | 0.011mg | 0.023mg |
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| Threonine | 0.035mg | 0.085mg |
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| Isoleucine | 0.03mg | 0.114mg |
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| Leucine | 0.041mg | 0.133mg |
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| Lysine | 0.044mg | 0.114mg |
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| Methionine | 0.012mg | 0.018mg |
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| Phenylalanine | 0.032mg | 0.097mg |
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| Valine | 0.042mg | 0.104mg |
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| Histidine | 0.022mg | 0.04mg |
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| Fructose | 1.45g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
238%
Minerals Daily Need Coverage Score
10%
22%
Comparison summary
Which food is lower in Sugar?
Kale is lower in Sugar (difference - 1.95g)
Which food is lower in glycemic index?
Kale is lower in glycemic index (difference - 0)
Which food is cheaper?
Kale is cheaper (difference - $0.2)
Which food is richer in minerals?
Kale is relatively richer in minerals
Which food contains less Sodium?
Cabbage contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Cabbage is lower in Saturated Fat (difference - 0.018g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.