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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 RAE, 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 RAE than Red cabbage. Kale has 681µg of Vitamin A RAE, while Red cabbage has 56µg.
  • 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
8
:
2
Red cabbage
Red cabbage
Contains more Calcium +60%
Contains more Iron +12.5%
Contains more Magnesium +12.5%
Contains less Sodium -14.8%
Contains more Copper +817.6%
Contains more Manganese +71.2%
Contains more Selenium +50%
Equal in Phosphorus - 30
Equal in Potassium - 243
Equal in Zinc - 0.22
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Red cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 30% 12% 13% 22% 4% 6% 6% 32% 4%
Contains more Calcium +60%
Contains more Iron +12.5%
Contains more Magnesium +12.5%
Contains less Sodium -14.8%
Contains more Copper +817.6%
Contains more Manganese +71.2%
Contains more Selenium +50%
Equal in Phosphorus - 30
Equal in Potassium - 243
Equal in Zinc - 0.22

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
5
:
5
Red cabbage
Red cabbage
Contains more Vitamin A +1120.5%
Contains more Vitamin E +672.7%
Contains more Vitamin B3 +19.6%
Contains more Vitamin K +2038.7%
Contains more Vitamin C +39%
Contains more Vitamin B1 +20.8%
Contains more Vitamin B5 +200%
Contains more Vitamin B6 +51.4%
Contains more Folate +38.5%
Equal in Vitamin B2 - 0.069
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
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 A +1120.5%
Contains more Vitamin E +672.7%
Contains more Vitamin B3 +19.6%
Contains more Vitamin K +2038.7%
Contains more Vitamin C +39%
Contains more Vitamin B1 +20.8%
Contains more Vitamin B5 +200%
Contains more Vitamin B6 +51.4%
Contains more Folate +38.5%
Equal in Vitamin B2 - 0.069

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
Kale
4
:
1
Red cabbage
Red cabbage
Contains more Protein +32.9%
Contains more Fats +150%
Contains more Other +33.8%
Contains more Carbs +30.9%
Equal in Water - 90.39
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 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 +32.9%
Contains more Fats +150%
Contains more Other +33.8%
Contains more Carbs +30.9%
Equal in Water - 90.39

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
Kale
2
:
1
Red cabbage
Red cabbage
Contains more Monounsaturated Fat +150%
Contains more Polyunsaturated fat +141.3%
Contains less Saturated Fat -59.6%
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 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 +150%
Contains more Polyunsaturated fat +141.3%
Contains less Saturated Fat -59.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kale Red cabbage Opinion
Net carbs 3.63g 5.27g Red cabbage
Protein 1.9g 1.43g Kale
Fats 0.4g 0.16g Kale
Carbs 5.63g 7.37g Red cabbage
Calories 28kcal 31kcal Red cabbage
Fructose 1.48g Red cabbage
Sugar 1.25g 3.83g Kale
Fiber 2g 2.1g Red cabbage
Calcium 72mg 45mg Kale
Iron 0.9mg 0.8mg Kale
Magnesium 18mg 16mg Kale
Phosphorus 28mg 30mg Red cabbage
Potassium 228mg 243mg Red cabbage
Sodium 23mg 27mg Kale
Zinc 0.24mg 0.22mg Kale
Copper 0.156mg 0.017mg Kale
Manganese 0.416mg 0.243mg Kale
Selenium 0.9µg 0.6µg Kale
Vitamin A 13621IU 1116IU Kale
Vitamin A RAE 681µg 56µg Kale
Vitamin E 0.85mg 0.11mg Kale
Vitamin C 41mg 57mg Red cabbage
Vitamin B1 0.053mg 0.064mg Red cabbage
Vitamin B2 0.07mg 0.069mg Kale
Vitamin B3 0.5mg 0.418mg Kale
Vitamin B5 0.049mg 0.147mg Red cabbage
Vitamin B6 0.138mg 0.209mg Red cabbage
Folate 13µg 18µg Red cabbage
Vitamin K 817µg 38.2µg Kale
Tryptophan 0.023mg 0.012mg Kale
Threonine 0.085mg 0.039mg Kale
Isoleucine 0.114mg 0.034mg Kale
Leucine 0.133mg 0.046mg Kale
Lysine 0.114mg 0.049mg Kale
Methionine 0.018mg 0.014mg Kale
Phenylalanine 0.097mg 0.036mg Kale
Valine 0.104mg 0.048mg Kale
Histidine 0.04mg 0.024mg Kale
Saturated Fat 0.052g 0.021g Red cabbage
Monounsaturated Fat 0.03g 0.012g Kale
Polyunsaturated fat 0.193g 0.08g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale 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
258%
Kale
39%
Red cabbage
Minerals Daily Need Coverage Score
22%
Kale
14%
Red cabbage

Comparison summary

Which food is lower in Saturated Fat?
Red cabbage
Red cabbage is lower in Saturated Fat (difference - 0.031g)
Which food is lower in Sugar?
Kale
Kale is lower in Sugar (difference - 2.58g)
Which food contains less Sodium?
Kale
Kale contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 32)
Which food is cheaper?
Kale
Kale is cheaper (difference - $0.3)
Which food is richer in minerals?
Kale
Kale is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. 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.