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  6. Red cabbage vs. Kale

Red cabbage vs. Kale — In-Depth Nutrition Comparison

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What are the main differences between Red cabbage and Kale?

  • Red cabbage is richer in Vitamin C, and Vitamin B6, yet Kale is richer in Vitamin K, Vitamin A RAE, Copper, and Manganese.
  • Kale's daily need coverage for Vitamin K is 649% higher.
  • Red cabbage has 43 times more Choline than Kale. Red cabbage has 17.1mg of Choline, while Kale has 0.4mg.
  • Kale contains less Sugar.

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

Infographic

Red cabbage vs Kale 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.
Red cabbage
Red cabbage
2
:
8
Kale
Kale
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 - 28
Equal in Potassium - 228
Equal in Zinc - 0.24
Red cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 30% 12% 13% 22% 4% 6% 6% 32% 4%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
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 - 28
Equal in Potassium - 228
Equal in Zinc - 0.24

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.
Red cabbage
Red cabbage
5
:
5
Kale
Kale
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%
Contains more Vitamin A +1120.5%
Contains more Vitamin E +672.7%
Contains more Vitamin B3 +19.6%
Contains more Vitamin K +2038.7%
Equal in Vitamin B2 - 0.07
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%
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%
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%
Contains more Vitamin A +1120.5%
Contains more Vitamin E +672.7%
Contains more Vitamin B3 +19.6%
Contains more Vitamin K +2038.7%
Equal in Vitamin B2 - 0.07

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red cabbage
Red cabbage
1
:
4
Kale
Kale
Contains more Carbs +30.9%
Contains more Protein +32.9%
Contains more Fats +150%
Contains more Other +33.8%
Equal in Water - 91.2
Red cabbage
7% 90%
Protein: 1.43 g
Fats: 0.16 g
Carbs: 7.37 g
Water: 90.39 g
Other: 0.65 g
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Contains more Carbs +30.9%
Contains more Protein +32.9%
Contains more Fats +150%
Contains more Other +33.8%
Equal in Water - 91.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Red cabbage
Red cabbage
1
:
2
Kale
Kale
Contains less Saturated Fat -59.6%
Contains more Monounsaturated Fat +150%
Contains more Polyunsaturated fat +141.3%
Red cabbage
19% 11% 71%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.012 g
Polyunsaturated fat: 0.08 g
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Contains less Saturated Fat -59.6%
Contains more Monounsaturated Fat +150%
Contains more Polyunsaturated fat +141.3%

Comparison summary table

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

Which food is preferable for your diet?

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

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. Red cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169977/nutrients
  2. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.