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Cereal vs. Red cabbage — In-Depth Nutrition Comparison

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Significant differences between cereal and red cabbage

  • Cereal has more vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, and manganese; however, red cabbage is richer in vitamin K.
  • Cereal covers your daily vitamin B1 needs 519% more than red cabbage.
  • Red cabbage has 71 times less vitamin B3 than cereal. Cereal has 29.62mg of vitamin B3, while red cabbage has 0.418mg.
  • Red cabbage contains less sodium.
  • Cereal has a higher glycemic index. The glycemic index of cereal is 69, while the glycemic index of red cabbage is 32.

Specific food types used in this comparison are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Cabbage, red, raw.

Infographic

Cereal vs Red 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.
Cereal
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 14% 21% 30% 5.7% 6% 13% 3.5% 32% 3.3%
Contains more MagnesiumMagnesium +18.8%
Contains more IronIron +4157.5%
Contains more CopperCopper +705.9%
Contains more ZincZinc +3354.5%
Contains more PhosphorusPhosphorus +156.7%
Contains more ManganeseManganese +225.1%
Contains more SeleniumSelenium +950%
Contains more CalciumCalcium +350%
Contains more PotassiumPotassium +131.4%
Contains less SodiumSodium -96.6%

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.
Cereal
6
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 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
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 190% 19% 2.2% 0% 16% 16% 7.8% 8.8% 48% 0% 96% 14% 9.3%
Contains more Vitamin AVitamin A +1353.6%
Contains more Vitamin B1Vitamin B1 +9725%
Contains more Vitamin B2Vitamin B2 +5508.7%
Contains more Vitamin B3Vitamin B3 +6986.1%
Contains more Vitamin B5Vitamin B5 +53.7%
Contains more Vitamin B6Vitamin B6 +2764.1%
Contains more Vitamin CVitamin C +48.1%
Contains more Vitamin EVitamin E +37.5%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
4
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
7% 90%
Protein: 1.43 g
Fats: 0.16 g
Carbs: 7.37 g
Water: 90.39 g
Other: 0.65 g
Contains more ProteinProtein +323.8%
Contains more FatsFats +575%
Contains more CarbsCarbs +1078.4%
Contains more OtherOther +243.1%
Contains more WaterWater +2291.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
2
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
19% 11% 71%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.08 g
Contains more Mono. FatMonounsaturated fat +1600%
Contains more Poly. FatPolyunsaturated fat +342.5%
Contains less Sat. FatSaturated fat -91.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cereal
2
94% 3% 3%
Starch: 0 g
Sucrose: 9.74 g
Glucose: 0.27 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0.09 g
Galactose: 0 g
16% 46% 39%
Starch: 0 g
Sucrose: 0.6 g
Glucose: 1.74 g
Fructose: 1.48 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +1523.3%
Contains more MaltoseMaltose +∞%
Contains more GlucoseGlucose +544.4%
Contains more FructoseFructose +469.2%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cereal Red cabbage DV% diff.
Vitamin B1 6.288mg 0.064mg 519%
Vitamin B6 5.986mg 0.209mg 444%
Iron 34.06mg 0.8mg 416%
Vitamin B2 3.87mg 0.069mg 292%
Vitamin B3 29.62mg 0.418mg 183%
Vitamin A 814µg 56µg 84%
Zinc 7.6mg 0.22mg 67%
Sodium 795mg 27mg 33%
Vitamin K 0µg 38.2µg 32%
Carbs 86.85g 7.37g 26%
Manganese 0.79mg 0.243mg 24%
Vitamin C 38.5mg 57mg 21%
Calories 378kcal 31kcal 17%
Copper 0.137mg 0.017mg 13%
Selenium 6.3µg 0.6µg 10%
Protein 6.06g 1.43g 9%
Phosphorus 77mg 30mg 7%
Folate 18µg 5%
Calcium 10mg 45mg 4%
Potassium 105mg 243mg 4%
Choline 17.1mg 3%
Fiber 1.4g 2.1g 3%
Fructose 0.26g 1.48g 2%
Polyunsaturated fat 0.354g 0.08g 2%
Vitamin B5 0.226mg 0.147mg 2%
Fats 1.08g 0.16g 1%
Saturated fat 0.26g 0.021g 1%
Magnesium 19mg 16mg 1%
Net carbs 85.45g 5.27g N/A
Sugar 10.35g 3.83g N/A
Vitamin E 0.08mg 0.11mg 0%
Monounsaturated fat 0.204g 0.012g 0%
Tryptophan 0.066mg 0.012mg 0%
Threonine 0.241mg 0.039mg 0%
Isoleucine 0.26mg 0.034mg 0%
Leucine 0.767mg 0.046mg 0%
Lysine 0.113mg 0.049mg 0%
Methionine 0.13mg 0.014mg 0%
Phenylalanine 0.365mg 0.036mg 0%
Valine 0.344mg 0.048mg 0%
Histidine 0.162mg 0.024mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal Red cabbage
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
371%
Cereal
33%
Red cabbage
Minerals Daily Need Coverage Score
183%
Cereal
14%
Red cabbage

Comparison summary

Which food is lower in Sugar?
Red cabbage
Red cabbage is lower in Sugar (difference - 6.52g)
Which food contains less Sodium?
Red cabbage
Red cabbage contains less Sodium (difference - 768mg)
Which food is lower in Saturated fat?
Red cabbage
Red cabbage is lower in Saturated fat (difference - 0.239g)
Which food is lower in glycemic index?
Red cabbage
Red cabbage is lower in glycemic index (difference - 37)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $0.3)
Which food is richer in minerals?
Cereal
Cereal is relatively richer in minerals
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. Red cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169977/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.