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  6. Red cabbage vs. Porridge

Red cabbage vs. Porridge — In-Depth Nutrition Comparison

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A recap on differences between red cabbage and porridge

  • Red cabbage has more vitamin C, vitamin K, vitamin A, vitamin B6, manganese, potassium, and fiber; however, porridge is higher in iron.
  • Red cabbage covers your daily vitamin C needs 63% more than porridge.
  • The glycemic index of porridge is higher.

Food varieties used in this article are Cabbage, red, raw and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Red cabbage vs Porridge 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +220%
Contains more PotassiumPotassium +1418.8%
Contains more ZincZinc +69.2%
Contains more PhosphorusPhosphorus +100%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +93.3%
Contains more IronIron +367.5%
Contains more CopperCopper +135.3%
Contains less SodiumSodium -77.8%
Contains more SeleniumSelenium +366.7%

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 190% 19% 2.2% 0% 16% 16% 7.8% 8.8% 48% 0% 96% 14% 9.3%
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% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +450%
Contains more Vitamin B1Vitamin B1 +16.4%
Contains more Vitamin B2Vitamin B2 +176%
Contains more Vitamin B5Vitamin B5 +107%
Contains more Vitamin B6Vitamin B6 +1507.7%
Contains more Vitamin KVitamin K +38100%
Contains more FolateFolate +50%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +24.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Red cabbage Porridge DV% diff.
Vitamin C 57mg 0mg 63%
Iron 0.8mg 3.74mg 37%
Vitamin K 38.2µg 0.1µg 32%
Vitamin B6 0.209mg 0.013mg 15%
Manganese 0.243mg 0mg 11%
Potassium 243mg 16mg 7%
Fiber 2.1g 0.5g 6%
Vitamin A 56µg 0µg 6%
Calcium 45mg 87mg 4%
Selenium 0.6µg 2.8µg 4%
Magnesium 16mg 5mg 3%
Choline 17.1mg 3%
Copper 0.017mg 0.04mg 3%
Vitamin B2 0.069mg 0.025mg 3%
Folate 18µg 12µg 2%
Vitamin B5 0.147mg 0.071mg 2%
Phosphorus 30mg 15mg 2%
Fructose 1.48g 2%
Vitamin B3 0.418mg 0.52mg 1%
Calories 31kcal 50kcal 1%
Vitamin B1 0.064mg 0.055mg 1%
Carbs 7.37g 10.52g 1%
Sodium 27mg 6mg 1%
Zinc 0.22mg 0.13mg 1%
Vitamin E 0.11mg 0.02mg 1%
Protein 1.43g 1.44g 0%
Fats 0.16g 0.21g 0%
Net carbs 5.27g 10.02g N/A
Sugar 3.83g 0.03g N/A
Saturated fat 0.021g 0.033g 0%
Monounsaturated fat 0.012g 0.028g 0%
Polyunsaturated fat 0.08g 0.114g 0%
Tryptophan 0.012mg 0.02mg 0%
Threonine 0.039mg 0.045mg 0%
Isoleucine 0.034mg 0.063mg 0%
Leucine 0.046mg 0.11mg 0%
Lysine 0.049mg 0.037mg 0%
Methionine 0.014mg 0.027mg 0%
Phenylalanine 0.036mg 0.078mg 0%
Valine 0.048mg 0.07mg 0%
Histidine 0.024mg 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 90%
Protein: 1.43 g
Fats: 0.16 g
Carbs: 7.37 g
Water: 90.39 g
Other: 0.65 g
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more OtherOther +195.5%
Contains more FatsFats +31.3%
Contains more CarbsCarbs +42.7%
~equal in Protein ~1.44g
~equal in Water ~87.61g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 71%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.08 g
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains less Sat. FatSaturated fat -36.4%
Contains more Mono. FatMonounsaturated fat +133.3%
Contains more Poly. FatPolyunsaturated fat +42.5%

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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. Red cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169977/nutrients
  2. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.