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Fruit salad vs. Red cabbage — In-Depth Nutrition Comparison

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A recap on differences between fruit salad and red cabbage

  • Fruit salad has less vitamin C, vitamin B6, vitamin A, and iron.
  • Red cabbage covers your daily vitamin C needs 60% more than fruit salad.
  • The glycemic index of fruit salad is higher.

Food varieties used in this article are Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids and Cabbage, red, raw.

Infographic

Fruit salad 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
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 CopperCopper +194.1%
Contains less SodiumSodium -81.5%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +309.1%
Contains more PotassiumPotassium +109.5%
Contains more IronIron +220%
Contains more ZincZinc +57.1%
Contains more PhosphorusPhosphorus +114.3%
Contains more ManganeseManganese +60.9%

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 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 CVitamin C +1627.3%
Contains more Vitamin AVitamin A +86.7%
Contains more Vitamin B1Vitamin B1 +481.8%
Contains more Vitamin B2Vitamin B2 +392.9%
Contains more Vitamin B3Vitamin B3 +17.4%
Contains more Vitamin B5Vitamin B5 +177.4%
Contains more Vitamin B6Vitamin B6 +674.1%
Contains more FolateFolate +500%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fruit salad Red cabbage DV% diff.
Vitamin C 3.3mg 57mg 60%
Vitamin K 38.2µg 32%
Vitamin B6 0.027mg 0.209mg 14%
Iron 0.25mg 0.8mg 7%
Vitamin B1 0.011mg 0.064mg 4%
Folate 3µg 18µg 4%
Potassium 116mg 243mg 4%
Fiber 1g 2.1g 4%
Copper 0.05mg 0.017mg 4%
Vitamin B2 0.014mg 0.069mg 4%
Manganese 0.151mg 0.243mg 4%
Vitamin A 30µg 56µg 3%
Choline 17.1mg 3%
Calcium 11mg 45mg 3%
Vitamin B5 0.053mg 0.147mg 2%
Protein 0.51g 1.43g 2%
Fructose 1.48g 2%
Magnesium 8mg 16mg 2%
Phosphorus 14mg 30mg 2%
Carbs 13.05g 7.37g 2%
Vitamin E 0.11mg 1%
Sodium 5mg 27mg 1%
Calories 50kcal 31kcal 1%
Selenium 0.6µg 1%
Zinc 0.14mg 0.22mg 1%
Fats 0.03g 0.16g 0%
Net carbs 12.05g 5.27g N/A
Sugar 3.83g N/A
Vitamin B3 0.356mg 0.418mg 0%
Saturated fat 0.004g 0.021g 0%
Monounsaturated fat 0.005g 0.012g 0%
Polyunsaturated fat 0.011g 0.08g 0%
Tryptophan 0.012mg 0%
Threonine 0.039mg 0%
Isoleucine 0.034mg 0%
Leucine 0.046mg 0%
Lysine 0.049mg 0%
Methionine 0.014mg 0%
Phenylalanine 0.036mg 0%
Valine 0.048mg 0%
Histidine 0.024mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 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 CarbsCarbs +77.1%
Contains more ProteinProtein +180.4%
Contains more FatsFats +433.3%
Contains more OtherOther +150%
~equal in Water ~90.39g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 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 less Sat. FatSaturated fat -81%
Contains more Mono. FatMonounsaturated fat +140%
Contains more Poly. FatPolyunsaturated fat +627.3%

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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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.