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Oatmeal vs. Red cabbage — In-Depth Nutrition Comparison

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A recap on differences between oatmeal and red cabbage

  • Oatmeal has more iron, vitamin B1, vitamin B3, manganese, vitamin B2, selenium, and phosphorus; however, red cabbage is higher in vitamin C, vitamin K, and vitamin A.
  • Oatmeal covers your daily iron needs 65% more than red cabbage.
  • Red cabbage contains 8 times less selenium than oatmeal. Oatmeal contains 5µg of selenium, while red cabbage contains 0.6µg.
  • The glycemic index of oatmeal is higher.

Food varieties used in this article are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Cabbage, red, raw.

Infographic

Oatmeal 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
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 +62.5%
Contains more CalciumCalcium +77.8%
Contains more IronIron +645%
Contains more CopperCopper +288.2%
Contains more ZincZinc +181.8%
Contains more PhosphorusPhosphorus +156.7%
Contains more ManganeseManganese +129.6%
Contains more SeleniumSelenium +733.3%
Contains more PotassiumPotassium +298.4%
Contains less SodiumSodium -44.9%

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 0% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
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 190% 19% 2.2% 0% 16% 16% 7.8% 8.8% 48% 0% 96% 14% 9.3%
Contains more Vitamin AVitamin A +132.1%
Contains more Vitamin B1Vitamin B1 +306.3%
Contains more Vitamin B2Vitamin B2 +211.6%
Contains more Vitamin B3Vitamin B3 +623.7%
Contains more Vitamin B5Vitamin B5 +115.6%
Contains more Vitamin B6Vitamin B6 +38.8%
Contains more FolateFolate +144.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +57.1%
Contains more Vitamin KVitamin K +9450%
Contains more CholineCholine +263.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 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 +65.7%
Contains more FatsFats +750%
Contains more CarbsCarbs +58.3%
Contains more OtherOther +14%
~equal in Water ~90.39g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 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 +3158.3%
Contains more Poly. FatPolyunsaturated fat +432.5%
Contains less Sat. FatSaturated fat -90.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 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 StarchStarch +∞%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +106.9%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oatmeal Red cabbage DV% diff.
Iron 5.96mg 0.8mg 65%
Vitamin C 0mg 57mg 63%
Vitamin K 0.4µg 38.2µg 32%
Vitamin B1 0.26mg 0.064mg 16%
Vitamin B3 3.025mg 0.418mg 16%
Manganese 0.558mg 0.243mg 14%
Vitamin B2 0.215mg 0.069mg 11%
Selenium 5µg 0.6µg 8%
Vitamin A 130µg 56µg 8%
Folate 44µg 18µg 7%
Phosphorus 77mg 30mg 7%
Vitamin B6 0.29mg 0.209mg 6%
Potassium 61mg 243mg 5%
Copper 0.066mg 0.017mg 5%
Calcium 80mg 45mg 4%
Zinc 0.62mg 0.22mg 4%
Starch 10.37g 0g 4%
Vitamin B5 0.317mg 0.147mg 3%
Choline 4.7mg 17.1mg 2%
Polyunsaturated fat 0.426g 0.08g 2%
Calories 68kcal 31kcal 2%
Protein 2.37g 1.43g 2%
Magnesium 26mg 16mg 2%
Fats 1.36g 0.16g 2%
Fiber 1.7g 2.1g 2%
Fructose 0g 1.48g 2%
Sodium 49mg 27mg 1%
Carbs 11.67g 7.37g 1%
Saturated fat 0.226g 0.021g 1%
Monounsaturated fat 0.391g 0.012g 1%
Net carbs 9.97g 5.27g N/A
Sugar 0.46g 3.83g N/A
Vitamin E 0.07mg 0.11mg 0%
Trans fat 0.003g 0g N/A
Tryptophan 0.04mg 0.012mg 0%
Threonine 0.083mg 0.039mg 0%
Isoleucine 0.105mg 0.034mg 0%
Leucine 0.2mg 0.046mg 0%
Lysine 0.135mg 0.049mg 0%
Methionine 0.04mg 0.014mg 0%
Phenylalanine 0.13mg 0.036mg 0%
Valine 0.151mg 0.048mg 0%
Histidine 0.057mg 0.024mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal 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
26%
Oatmeal
33%
Red cabbage
Minerals Daily Need Coverage Score
45%
Oatmeal
14%
Red cabbage

Comparison summary

Which food contains less Sodium?
Red cabbage
Red cabbage contains less Sodium (difference - 22mg)
Which food is lower in Saturated fat?
Red cabbage
Red cabbage is lower in Saturated fat (difference - 0.205g)
Which food is lower in glycemic index?
Red cabbage
Red cabbage is lower in glycemic index (difference - 47)
Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 3.37g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $0.3)
Which food is richer in minerals?
Oatmeal
Oatmeal 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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.