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Potato vs. Red cabbage — In-Depth Nutrition Comparison

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What are the main differences between potatoes and red cabbage?

  • Potatoes are richer in copper, potassium, vitamin B6, vitamin B3, and phosphorus, yet red cabbage is richer in vitamin C, vitamin K, and vitamin A.
  • Red cabbage's daily need coverage for vitamin C is 53% higher.
  • Potatoes have 7 times more copper than red cabbage. Potatoes have 0.118mg of copper, while red cabbage has 0.017mg.
  • Red cabbage has a lower glycemic index than potatoes.

We used Potatoes, baked, flesh, and skin, without salt and Cabbage, red, raw types in this comparison.

Infographic

Potato vs Red cabbage infographic
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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.
Potato
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 4.5% 47% 41% 39% 9.8% 30% 1.3% 29% 2.2%
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 +75%
Contains more PotassiumPotassium +120.2%
Contains more IronIron +35%
Contains more CopperCopper +594.1%
Contains more ZincZinc +63.6%
Contains more PhosphorusPhosphorus +133.3%
Contains less SodiumSodium -63%
Contains more CalciumCalcium +200%
Contains more ManganeseManganese +11%
Contains more SeleniumSelenium +50%

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.
Potato
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 32% 0.33% 0.8% 0% 16% 11% 26% 23% 72% 0% 5% 21% 8.1%
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 B3Vitamin B3 +237.3%
Contains more Vitamin B5Vitamin B5 +155.8%
Contains more Vitamin B6Vitamin B6 +48.8%
Contains more FolateFolate +55.6%
Contains more Vitamin CVitamin C +493.8%
Contains more Vitamin AVitamin A +5500%
Contains more Vitamin EVitamin E +175%
Contains more Vitamin B2Vitamin B2 +43.8%
Contains more Vitamin KVitamin K +1810%
Contains more CholineCholine +15.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.064mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Potato Red cabbage DV% diff.
Vitamin C 9.6mg 57mg 53%
Vitamin K 2µg 38.2µg 30%
Copper 0.118mg 0.017mg 11%
Potassium 535mg 243mg 9%
Vitamin B6 0.311mg 0.209mg 8%
Starch 17.27g 0g 7%
Vitamin A 1µg 56µg 6%
Phosphorus 70mg 30mg 6%
Vitamin B3 1.41mg 0.418mg 6%
Vitamin B5 0.376mg 0.147mg 5%
Carbs 21.15g 7.37g 5%
Iron 1.08mg 0.8mg 4%
Calcium 15mg 45mg 3%
Magnesium 28mg 16mg 3%
Folate 28µg 18µg 3%
Calories 93kcal 31kcal 3%
Protein 2.5g 1.43g 2%
Vitamin B2 0.048mg 0.069mg 2%
Fructose 0.34g 1.48g 1%
Manganese 0.219mg 0.243mg 1%
Sodium 10mg 27mg 1%
Zinc 0.36mg 0.22mg 1%
Fats 0.13g 0.16g 0%
Net carbs 18.95g 5.27g N/A
Sugar 1.18g 3.83g N/A
Fiber 2.2g 2.1g 0%
Vitamin E 0.04mg 0.11mg 0%
Selenium 0.4µg 0.6µg 0%
Vitamin B1 0.064mg 0.064mg 0%
Saturated fat 0.034g 0.021g 0%
Choline 14.8mg 17.1mg 0%
Monounsaturated fat 0.003g 0.012g 0%
Polyunsaturated fat 0.057g 0.08g 0%
Tryptophan 0.025mg 0.012mg 0%
Threonine 0.081mg 0.039mg 0%
Isoleucine 0.08mg 0.034mg 0%
Leucine 0.119mg 0.046mg 0%
Lysine 0.13mg 0.049mg 0%
Methionine 0.038mg 0.014mg 0%
Phenylalanine 0.099mg 0.036mg 0%
Valine 0.125mg 0.048mg 0%
Histidine 0.042mg 0.024mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
3
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 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 +74.8%
Contains more CarbsCarbs +187%
Contains more OtherOther +104.6%
Contains more FatsFats +23.1%
Contains more WaterWater +20.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
0
36% 3% 61%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.057 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 -38.2%
Contains more Mono. FatMonounsaturated fat +300%
Contains more Poly. FatPolyunsaturated fat +40.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Potato
1
94% 2% 2% 2%
Starch: 17.27 g
Sucrose: 0.4 g
Glucose: 0.44 g
Fructose: 0.34 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 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 SucroseSucrose +50%
Contains more GlucoseGlucose +295.5%
Contains more FructoseFructose +335.3%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.