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  6. Dates vs. Red cabbage

Dates vs. Red cabbage — In-Depth Nutrition Comparison

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How are Dates and Red cabbage different?

  • Dates are higher in Fiber, Copper, Potassium, Vitamin B5, Magnesium, and Vitamin B3, however, Red cabbage is richer in Vitamin C, Vitamin K, and Vitamin A RAE.
  • Daily need coverage for Vitamin C from Red cabbage is 63% higher.
  • Dates contain 12 times more Copper than Red cabbage. While Dates contain 0.206mg of Copper, Red cabbage contains only 0.017mg.

Dates, deglet noor and Cabbage, red, raw are the varieties used in this article.

Infographic

Dates 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.
Dates
Dates
9
:
1
Red cabbage
Red cabbage
Contains more Iron +27.5%
Contains more Magnesium +168.8%
Contains more Phosphorus +106.7%
Contains more Potassium +170%
Contains less Sodium -92.6%
Contains more Zinc +31.8%
Contains more Copper +1111.8%
Contains more Selenium +400%
Contains more Calcium +15.4%
Equal in Manganese - 0.243
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Red cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 30% 12% 13% 22% 4% 6% 6% 32% 4%
Contains more Iron +27.5%
Contains more Magnesium +168.8%
Contains more Phosphorus +106.7%
Contains more Potassium +170%
Contains less Sodium -92.6%
Contains more Zinc +31.8%
Contains more Copper +1111.8%
Contains more Selenium +400%
Contains more Calcium +15.4%
Equal in Manganese - 0.243

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.
Dates
Dates
3
:
7
Red cabbage
Red cabbage
Contains more Vitamin B3 +204.8%
Contains more Vitamin B5 +300.7%
Contains more Vitamin A +11060%
Contains more Vitamin E +120%
Contains more Vitamin C +14150%
Contains more Vitamin B1 +23.1%
Contains more Vitamin B6 +26.7%
Contains more Vitamin K +1314.8%
Equal in Vitamin B2 - 0.069
Equal in Folate - 18
Dates
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Red cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 67% 3% 0% 190% 16% 16% 8% 9% 49% 14% 0% 96%
Contains more Vitamin B3 +204.8%
Contains more Vitamin B5 +300.7%
Contains more Vitamin A +11060%
Contains more Vitamin E +120%
Contains more Vitamin C +14150%
Contains more Vitamin B1 +23.1%
Contains more Vitamin B6 +26.7%
Contains more Vitamin K +1314.8%
Equal in Vitamin B2 - 0.069
Equal in Folate - 18

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
4
:
1
Red cabbage
Red cabbage
Contains more Protein +71.3%
Contains more Fats +143.8%
Contains more Carbs +918%
Contains more Other +146.2%
Contains more Water +340.3%
Dates
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Red cabbage
7% 90%
Protein: 1.43 g
Fats: 0.16 g
Carbs: 7.37 g
Water: 90.39 g
Other: 0.65 g
Contains more Protein +71.3%
Contains more Fats +143.8%
Contains more Carbs +918%
Contains more Other +146.2%
Contains more Water +340.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
Dates
1
:
2
Red cabbage
Red cabbage
Contains more Monounsaturated Fat +200%
Contains less Saturated Fat -34.4%
Contains more Polyunsaturated fat +321.1%
Dates
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Red cabbage
19% 11% 71%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.012 g
Polyunsaturated fat: 0.08 g
Contains more Monounsaturated Fat +200%
Contains less Saturated Fat -34.4%
Contains more Polyunsaturated fat +321.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Dates
Dates
4
:
0
Red cabbage
Red cabbage
Contains more Sucrose +3873.3%
Contains more Glucose +1042%
Contains more Fructose +1221.6%
Contains more Maltose +∞%
Dates
38% 31% 31%
Starch: 0 g
Sucrose: 23.84 g
Glucose: 19.87 g
Fructose: 19.56 g
Lactose: 0 g
Maltose: 0.12 g
Galactose: 0 g
Red cabbage
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 Sucrose +3873.3%
Contains more Glucose +1042%
Contains more Fructose +1221.6%
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.
Dates Red cabbage
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Dates Red cabbage Opinion
Net carbs 67.03g 5.27g Dates
Protein 2.45g 1.43g Dates
Fats 0.39g 0.16g Dates
Carbs 75.03g 7.37g Dates
Calories 282kcal 31kcal Dates
Fructose 19.56g 1.48g Dates
Sugar 63.35g 3.83g Red cabbage
Fiber 8g 2.1g Dates
Calcium 39mg 45mg Red cabbage
Iron 1.02mg 0.8mg Dates
Magnesium 43mg 16mg Dates
Phosphorus 62mg 30mg Dates
Potassium 656mg 243mg Dates
Sodium 2mg 27mg Dates
Zinc 0.29mg 0.22mg Dates
Copper 0.206mg 0.017mg Dates
Manganese 0.262mg 0.243mg Dates
Selenium 3µg 0.6µg Dates
Vitamin A 10IU 1116IU Red cabbage
Vitamin A RAE 0µg 56µg Red cabbage
Vitamin E 0.05mg 0.11mg Red cabbage
Vitamin C 0.4mg 57mg Red cabbage
Vitamin B1 0.052mg 0.064mg Red cabbage
Vitamin B2 0.066mg 0.069mg Red cabbage
Vitamin B3 1.274mg 0.418mg Dates
Vitamin B5 0.589mg 0.147mg Dates
Vitamin B6 0.165mg 0.209mg Red cabbage
Folate 19µg 18µg Dates
Vitamin K 2.7µg 38.2µg Red cabbage
Tryptophan 0.012mg 0.012mg
Threonine 0.043mg 0.039mg Dates
Isoleucine 0.049mg 0.034mg Dates
Leucine 0.084mg 0.046mg Dates
Lysine 0.066mg 0.049mg Dates
Methionine 0.022mg 0.014mg Dates
Phenylalanine 0.05mg 0.036mg Dates
Valine 0.071mg 0.048mg Dates
Histidine 0.032mg 0.024mg Dates
Saturated Fat 0.032g 0.021g Red cabbage
Monounsaturated Fat 0.036g 0.012g Dates
Polyunsaturated fat 0.019g 0.08g Red cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Red 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
12%
Dates
39%
Red cabbage
Minerals Daily Need Coverage Score
29%
Dates
14%
Red cabbage

Comparison summary

Which food is lower in Sugar?
Red cabbage
Red cabbage is lower in Sugar (difference - 59.52g)
Which food is lower in Saturated Fat?
Red cabbage
Red cabbage is lower in Saturated Fat (difference - 0.011g)
Which food is lower in glycemic index?
Red cabbage
Red cabbage is lower in glycemic index (difference - 10)
Which food is cheaper?
Red cabbage
Red cabbage is cheaper (difference - $1.7)
Which food is richer in vitamins?
Red cabbage
Red cabbage is relatively richer in vitamins
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 25mg)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/nutrients
  2. 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.