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Cabbage vs. Russet potato — In-Depth Nutrition Comparison

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A recap on differences between Cabbage and Russet potato

  • Cabbage is higher in Vitamin K, and Vitamin C, yet Russet potato is higher in Vitamin B6, Potassium, Copper, Iron, Vitamin B3, and Phosphorus.
  • Cabbage covers your daily Vitamin K needs 62% more than Russet potato.
  • Cabbage contains 4 times more Vitamin C than Russet potato. While Cabbage contains 36.6mg of Vitamin C, Russet potato contains only 8.3mg.

Food varieties used in this article are Cabbage, raw and Potatoes, Russet, flesh and skin, baked.

Infographic

Cabbage vs Russet potato 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.
Contains more Calcium +122.2%
Contains more Iron +127.7%
Contains more Magnesium +150%
Contains more Phosphorus +173.1%
Contains more Potassium +223.5%
Contains less Sodium -22.2%
Contains more Zinc +94.4%
Contains more Copper +463.2%
Contains more Manganese +42.5%
Contains more Selenium +66.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 18% 9% 12% 15% 3% 5% 7% 21% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 41% 22% 31% 49% 2% 10% 36% 30% 3%
Contains more Calcium +122.2%
Contains more Iron +127.7%
Contains more Magnesium +150%
Contains more Phosphorus +173.1%
Contains more Potassium +223.5%
Contains less Sodium -22.2%
Contains more Zinc +94.4%
Contains more Copper +463.2%
Contains more Manganese +42.5%
Contains more Selenium +66.7%

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 A +880%
Contains more Vitamin E +114.3%
Contains more Vitamin C +341%
Contains more Folate +65.4%
Contains more Vitamin K +3700%
Contains more Vitamin B2 +20%
Contains more Vitamin B3 +476.1%
Contains more Vitamin B5 +79.2%
Contains more Vitamin B6 +185.5%
Contains more Choline +40.2%
Equal in Vitamin B1 - 0.067
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 3% 0% 122% 16% 10% 5% 13% 29% 33% 0% 6% 190%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 2% 0% 28% 17% 12% 26% 23% 82% 20% 0% 9% 5%
Contains more Vitamin A +880%
Contains more Vitamin E +114.3%
Contains more Vitamin C +341%
Contains more Folate +65.4%
Contains more Vitamin K +3700%
Contains more Vitamin B2 +20%
Contains more Vitamin B3 +476.1%
Contains more Vitamin B5 +79.2%
Contains more Vitamin B6 +185.5%
Contains more Choline +40.2%
Equal in Vitamin B1 - 0.067

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +23.8%
Contains more Protein +105.5%
Contains more Fats +30%
Contains more Carbs +269.7%
Contains more Other +110.9%
6% 92%
Protein: 1.28 g
Fats: 0.1 g
Carbs: 5.8 g
Water: 92.18 g
Other: 0.64 g
3% 21% 74%
Protein: 2.63 g
Fats: 0.13 g
Carbs: 21.44 g
Water: 74.45 g
Other: 1.35 g
Contains more Water +23.8%
Contains more Protein +105.5%
Contains more Fats +30%
Contains more Carbs +269.7%
Contains more Other +110.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +466.7%
Contains more Polyunsaturated fat +217.6%
Equal in Saturated Fat - 0.032
50% 25% 25%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.017 g
36% 3% 61%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.054 g
Contains more Monounsaturated Fat +466.7%
Contains more Polyunsaturated fat +217.6%
Equal in Saturated Fat - 0.032

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +351.4%
Contains more Fructose +353.1%
Contains more Maltose +∞%
Contains more Starch +∞%
Contains more Sucrose +387.5%
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
94% 2% 2% 2%
Starch: 17.45 g
Sucrose: 0.39 g
Glucose: 0.37 g
Fructose: 0.32 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +351.4%
Contains more Fructose +353.1%
Contains more Maltose +∞%
Contains more Starch +∞%
Contains more Sucrose +387.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cabbage Russet potato Opinion
Net carbs 3.3g 19.14g Russet potato
Protein 1.28g 2.63g Russet potato
Fats 0.1g 0.13g Russet potato
Carbs 5.8g 21.44g Russet potato
Calories 25kcal 97kcal Russet potato
Starch 0g 17.45g Russet potato
Fructose 1.45g 0.32g Cabbage
Sugar 3.2g 1.08g Russet potato
Fiber 2.5g 2.3g Cabbage
Calcium 40mg 18mg Cabbage
Iron 0.47mg 1.07mg Russet potato
Magnesium 12mg 30mg Russet potato
Phosphorus 26mg 71mg Russet potato
Potassium 170mg 550mg Russet potato
Sodium 18mg 14mg Russet potato
Zinc 0.18mg 0.35mg Russet potato
Copper 0.019mg 0.107mg Russet potato
Manganese 0.16mg 0.228mg Russet potato
Selenium 0.3µg 0.5µg Russet potato
Vitamin A 98IU 10IU Cabbage
Vitamin A RAE 5µg 1µg Cabbage
Vitamin E 0.15mg 0.07mg Cabbage
Vitamin C 36.6mg 8.3mg Cabbage
Vitamin B1 0.061mg 0.067mg Russet potato
Vitamin B2 0.04mg 0.048mg Russet potato
Vitamin B3 0.234mg 1.348mg Russet potato
Vitamin B5 0.212mg 0.38mg Russet potato
Vitamin B6 0.124mg 0.354mg Russet potato
Folate 43µg 26µg Cabbage
Choline 10.7mg 15mg Russet potato
Vitamin K 76µg 2µg Cabbage
Tryptophan 0.011mg 0.027mg Russet potato
Threonine 0.035mg 0.086mg Russet potato
Isoleucine 0.03mg 0.085mg Russet potato
Leucine 0.041mg 0.125mg Russet potato
Lysine 0.044mg 0.137mg Russet potato
Methionine 0.012mg 0.041mg Russet potato
Phenylalanine 0.032mg 0.104mg Russet potato
Valine 0.042mg 0.131mg Russet potato
Histidine 0.022mg 0.044mg Russet potato
Saturated Fat 0.034g 0.032g Russet potato
Monounsaturated Fat 0.017g 0.003g Cabbage
Polyunsaturated fat 0.017g 0.054g Russet potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cabbage Russet potato
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%
Cabbage
17%
Russet potato
Minerals Daily Need Coverage Score
10%
Cabbage
23%
Russet potato

Comparison summary

Which food is lower in Sugar?
Russet potato
Russet potato is lower in Sugar (difference - 2.12g)
Which food contains less Sodium?
Russet potato
Russet potato contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Russet potato
Russet potato is lower in Saturated Fat (difference - 0.002g)
Which food is lower in glycemic index?
Russet potato
Russet potato is lower in glycemic index (difference - 82)
Which food is cheaper?
Russet potato
Russet potato is cheaper (difference - $0.2)
Which food is richer in minerals?
Russet potato
Russet potato is relatively richer in minerals
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. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/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.