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Cabbage vs. Russet potato — In-Depth Nutrition Comparison

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A recap on differences between cabbage and russet potatoes

  • Cabbage is higher in vitamin K and vitamin C, yet russet potatoes are higher in vitamin B6, potassium, copper, iron, vitamin B3, and phosphorus.
  • Cabbage covers your daily vitamin K needs 62% more than russet potatoes.
  • Cabbage contains 4 times more vitamin C than russet potatoes. While cabbage contains 36.6mg of vitamin C, russet potatoes contain 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
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 12% 15% 18% 6.3% 4.9% 11% 2.3% 21% 1.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 5.4% 49% 40% 36% 9.5% 30% 1.8% 30% 2.7%
Contains more CalciumCalcium +122.2%
Contains more MagnesiumMagnesium +150%
Contains more PotassiumPotassium +223.5%
Contains more IronIron +127.7%
Contains more CopperCopper +463.2%
Contains more ZincZinc +94.4%
Contains more PhosphorusPhosphorus +173.1%
Contains less SodiumSodium -22.2%
Contains more ManganeseManganese +42.5%
Contains more SeleniumSelenium +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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 122% 1.7% 3% 0% 15% 9.2% 4.4% 13% 29% 0% 190% 32% 5.8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 28% 0.33% 1.4% 0% 17% 11% 25% 23% 82% 0% 5% 20% 8.2%
Contains more Vitamin CVitamin C +341%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin EVitamin E +114.3%
Contains more Vitamin KVitamin K +3700%
Contains more FolateFolate +65.4%
Contains more Vitamin B2Vitamin B2 +20%
Contains more Vitamin B3Vitamin B3 +476.1%
Contains more Vitamin B5Vitamin B5 +79.2%
Contains more Vitamin B6Vitamin B6 +185.5%
Contains more CholineCholine +40.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.067mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cabbage Russet potato DV% diff.
Vitamin K 76µg 2µg 62%
Vitamin C 36.6mg 8.3mg 31%
Vitamin B6 0.124mg 0.354mg 18%
Potassium 170mg 550mg 11%
Copper 0.019mg 0.107mg 10%
Iron 0.47mg 1.07mg 8%
Vitamin B3 0.234mg 1.348mg 7%
Starch 0g 17.45g 7%
Phosphorus 26mg 71mg 6%
Carbs 5.8g 21.44g 5%
Calories 25kcal 97kcal 4%
Magnesium 12mg 30mg 4%
Folate 43µg 26µg 4%
Protein 1.28g 2.63g 3%
Vitamin B5 0.212mg 0.38mg 3%
Manganese 0.16mg 0.228mg 3%
Calcium 40mg 18mg 2%
Zinc 0.18mg 0.35mg 2%
Choline 10.7mg 15mg 1%
Vitamin B2 0.04mg 0.048mg 1%
Vitamin B1 0.061mg 0.067mg 1%
Fructose 1.45g 0.32g 1%
Vitamin E 0.15mg 0.07mg 1%
Fiber 2.5g 2.3g 1%
Fats 0.1g 0.13g 0%
Net carbs 3.3g 19.14g N/A
Sugar 3.2g 1.08g N/A
Sodium 18mg 14mg 0%
Vitamin A 5µg 1µg 0%
Selenium 0.3µg 0.5µg 0%
Saturated fat 0.034g 0.032g 0%
Monounsaturated fat 0.017g 0.003g 0%
Polyunsaturated fat 0.017g 0.054g 0%
Tryptophan 0.011mg 0.027mg 0%
Threonine 0.035mg 0.086mg 0%
Isoleucine 0.03mg 0.085mg 0%
Leucine 0.041mg 0.125mg 0%
Lysine 0.044mg 0.137mg 0%
Methionine 0.012mg 0.041mg 0%
Phenylalanine 0.032mg 0.104mg 0%
Valine 0.042mg 0.131mg 0%
Histidine 0.022mg 0.044mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 WaterWater +23.8%
Contains more ProteinProtein +105.5%
Contains more FatsFats +30%
Contains more CarbsCarbs +269.7%
Contains more OtherOther +110.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
50% 25% 25%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.017 g
36% 3% 61%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.054 g
Contains more Mono. FatMonounsaturated fat +466.7%
Contains more Poly. FatPolyunsaturated fat +217.6%
~equal in Saturated fat ~0.032g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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 GlucoseGlucose +351.4%
Contains more FructoseFructose +353.1%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +387.5%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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.