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  6. Kale vs. Red cabbage

Kale vs. Red cabbage — In-Depth Nutrition Comparison

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What are the main differences between kale and red cabbage?

  • Kale is richer in vitamin K, vitamin A, copper, and manganese, yet red cabbage is richer in vitamin C and vitamin B6.
  • Kale's daily need coverage for vitamin K is 649% higher.
  • Kale has 12 times more vitamin A than red cabbage. Kale has 13621IU of vitamin A, while red cabbage has 1116IU.
  • Kale contains less sugar.

We used Kale, cooked, boiled, drained, without salt and Cabbage, red, raw types in this comparison.

Infographic

Kale 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.
Kale
Kale
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 22% 20% 34% 52% 6.5% 12% 3% 54% 4.9%
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 +12.5%
Contains more CalciumCalcium +60%
Contains more IronIron +12.5%
Contains more CopperCopper +817.6%
Contains less SodiumSodium -14.8%
Contains more ManganeseManganese +71.2%
Contains more SeleniumSelenium +50%
~equal in Potassium ~243mg
~equal in Zinc ~0.22mg
~equal in Phosphorus ~30mg

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.
Kale
Kale
4
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 137% 227% 17% 0% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8% 0.22%
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 +1116.1%
Contains more Vitamin EVitamin E +672.7%
Contains more Vitamin B3Vitamin B3 +19.6%
Contains more Vitamin KVitamin K +2038.7%
Contains more Vitamin CVitamin C +39%
Contains more Vitamin B1Vitamin B1 +20.8%
Contains more Vitamin B5Vitamin B5 +200%
Contains more Vitamin B6Vitamin B6 +51.4%
Contains more FolateFolate +38.5%
Contains more CholineCholine +4175%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.069mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kale Red cabbage DV% diff.
Vitamin K 817µg 38.2µg 649%
Vitamin A 681µg 56µg 69%
Vitamin C 41mg 57mg 18%
Copper 0.156mg 0.017mg 15%
Manganese 0.416mg 0.243mg 8%
Vitamin B6 0.138mg 0.209mg 5%
Vitamin E 0.85mg 0.11mg 5%
Choline 0.4mg 17.1mg 3%
Calcium 72mg 45mg 3%
Fructose 1.48g 2%
Vitamin B5 0.049mg 0.147mg 2%
Polyunsaturated fat 0.193g 0.08g 1%
Folate 13µg 18µg 1%
Vitamin B3 0.5mg 0.418mg 1%
Protein 1.9g 1.43g 1%
Selenium 0.9µg 0.6µg 1%
Vitamin B1 0.053mg 0.064mg 1%
Iron 0.9mg 0.8mg 1%
Carbs 5.63g 7.37g 1%
Calories 28kcal 31kcal 0%
Fats 0.4g 0.16g 0%
Net carbs 3.63g 5.27g N/A
Magnesium 18mg 16mg 0%
Potassium 228mg 243mg 0%
Sugar 1.25g 3.83g N/A
Fiber 2g 2.1g 0%
Zinc 0.24mg 0.22mg 0%
Phosphorus 28mg 30mg 0%
Sodium 23mg 27mg 0%
Vitamin B2 0.07mg 0.069mg 0%
Saturated fat 0.052g 0.021g 0%
Monounsaturated fat 0.03g 0.012g 0%
Tryptophan 0.023mg 0.012mg 0%
Threonine 0.085mg 0.039mg 0%
Isoleucine 0.114mg 0.034mg 0%
Leucine 0.133mg 0.046mg 0%
Lysine 0.114mg 0.049mg 0%
Methionine 0.018mg 0.014mg 0%
Phenylalanine 0.097mg 0.036mg 0%
Valine 0.104mg 0.048mg 0%
Histidine 0.04mg 0.024mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
Kale
4
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 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 +32.9%
Contains more FatsFats +150%
Contains more OtherOther +33.8%
Contains more CarbsCarbs +30.9%
~equal in Water ~90.39g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
Kale
2
19% 11% 70%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.193 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 +150%
Contains more Poly. FatPolyunsaturated fat +141.3%
Contains less Sat. FatSaturated fat -59.6%

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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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.