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  6. Red cabbage vs. Quinoa

Red cabbage vs. Quinoa — In-Depth Nutrition Comparison

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How are Red cabbage and Quinoa different?

  • Red cabbage is higher in Vitamin C, Vitamin K, Vitamin B6, and Vitamin A RAE, however, Quinoa is richer in Copper, Phosphorus, Manganese, Magnesium, Iron, and Zinc.
  • Daily need coverage for Vitamin C from Red cabbage is 63% higher.

Cabbage, red, raw and Quinoa, cooked are the varieties used in this article.

Infographic

Red cabbage vs Quinoa 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
Quinoa
Quinoa
Contains more Calcium +164.7%
Contains more Potassium +41.3%
Contains more Iron +86.3%
Contains more Magnesium +300%
Contains more Phosphorus +406.7%
Contains less Sodium -74.1%
Contains more Zinc +395.5%
Contains more Copper +1029.4%
Contains more Manganese +159.7%
Contains more Selenium +366.7%
Red cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 30% 12% 13% 22% 4% 6% 6% 32% 4%
Quinoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Contains more Calcium +164.7%
Contains more Potassium +41.3%
Contains more Iron +86.3%
Contains more Magnesium +300%
Contains more Phosphorus +406.7%
Contains less Sodium -74.1%
Contains more Zinc +395.5%
Contains more Copper +1029.4%
Contains more Manganese +159.7%
Contains more Selenium +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.
Red cabbage
Red cabbage
6
:
4
Quinoa
Quinoa
Contains more Vitamin A +22220%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +69.9%
Contains more Vitamin K +∞%
Contains more Vitamin E +472.7%
Contains more Vitamin B1 +67.2%
Contains more Vitamin B2 +59.4%
Contains more Folate +133.3%
Equal in Vitamin B3 - 0.412
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%
Quinoa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 0%
Contains more Vitamin A +22220%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +69.9%
Contains more Vitamin K +∞%
Contains more Vitamin E +472.7%
Contains more Vitamin B1 +67.2%
Contains more Vitamin B2 +59.4%
Contains more Folate +133.3%
Equal in Vitamin B3 - 0.412

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red cabbage
Red cabbage
1
:
4
Quinoa
Quinoa
Contains more Water +26.2%
Contains more Protein +207.7%
Contains more Fats +1100%
Contains more Carbs +189%
Contains more Other +18.5%
Red cabbage
7% 90%
Protein: 1.43 g
Fats: 0.16 g
Carbs: 7.37 g
Water: 90.39 g
Other: 0.65 g
Quinoa
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more Water +26.2%
Contains more Protein +207.7%
Contains more Fats +1100%
Contains more Carbs +189%
Contains more Other +18.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Red cabbage
Red cabbage
1
:
2
Quinoa
Quinoa
Contains less Saturated Fat -90.9%
Contains more Monounsaturated Fat +4300%
Contains more Polyunsaturated fat +1247.5%
Red cabbage
19% 11% 71%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.012 g
Polyunsaturated fat: 0.08 g
Quinoa
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
Contains less Saturated Fat -90.9%
Contains more Monounsaturated Fat +4300%
Contains more Polyunsaturated fat +1247.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Red cabbage
Red cabbage
3
:
1
Quinoa
Quinoa
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Starch +∞%
Red cabbage
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
Quinoa
100%
Starch: 17.63 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Starch +∞%

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 Quinoa
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium 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 Quinoa Opinion
Net carbs 5.27g 18.5g Quinoa
Protein 1.43g 4.4g Quinoa
Fats 0.16g 1.92g Quinoa
Carbs 7.37g 21.3g Quinoa
Calories 31kcal 120kcal Quinoa
Starch 0g 17.63g Quinoa
Fructose 1.48g Red cabbage
Sugar 3.83g 0.87g Quinoa
Fiber 2.1g 2.8g Quinoa
Calcium 45mg 17mg Red cabbage
Iron 0.8mg 1.49mg Quinoa
Magnesium 16mg 64mg Quinoa
Phosphorus 30mg 152mg Quinoa
Potassium 243mg 172mg Red cabbage
Sodium 27mg 7mg Quinoa
Zinc 0.22mg 1.09mg Quinoa
Copper 0.017mg 0.192mg Quinoa
Manganese 0.243mg 0.631mg Quinoa
Selenium 0.6µg 2.8µg Quinoa
Vitamin A 1116IU 5IU Red cabbage
Vitamin A RAE 56µg 0µg Red cabbage
Vitamin E 0.11mg 0.63mg Quinoa
Vitamin C 57mg 0mg Red cabbage
Vitamin B1 0.064mg 0.107mg Quinoa
Vitamin B2 0.069mg 0.11mg Quinoa
Vitamin B3 0.418mg 0.412mg Red cabbage
Vitamin B5 0.147mg Red cabbage
Vitamin B6 0.209mg 0.123mg Red cabbage
Folate 18µg 42µg Quinoa
Vitamin K 38.2µg 0µg Red cabbage
Tryptophan 0.012mg 0.052mg Quinoa
Threonine 0.039mg 0.131mg Quinoa
Isoleucine 0.034mg 0.157mg Quinoa
Leucine 0.046mg 0.261mg Quinoa
Lysine 0.049mg 0.239mg Quinoa
Methionine 0.014mg 0.096mg Quinoa
Phenylalanine 0.036mg 0.185mg Quinoa
Valine 0.048mg 0.185mg Quinoa
Histidine 0.024mg 0.127mg Quinoa
Saturated Fat 0.021g 0.231g Red cabbage
Omega-3 - DHA 0g 0.015g Quinoa
Monounsaturated Fat 0.012g 0.528g Quinoa
Polyunsaturated fat 0.08g 1.078g Quinoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red cabbage Quinoa
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
11%
Quinoa
Minerals Daily Need Coverage Score
14%
Red cabbage
38%
Quinoa

Comparison summary

Which food is lower in Saturated Fat?
Red cabbage
Red cabbage is lower in Saturated Fat (difference - 0.21g)
Which food is lower in glycemic index?
Red cabbage
Red cabbage is lower in glycemic index (difference - 21)
Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 2.96g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 20mg)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $0.3)
Which food is richer in minerals?
Quinoa
Quinoa 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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.