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  6. Spinach vs. Red cabbage

Spinach vs. Red cabbage — In-Depth Nutrition Comparison

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Significant differences between Spinach and Red cabbage

  • Spinach has more Vitamin K, Vitamin A RAE, Iron, Folate, Manganese, Copper, Magnesium, Vitamin E , and Vitamin B2, however, Red cabbage is richer in Vitamin C.
  • Spinach covers your daily Vitamin K needs 379% more than Red cabbage.
  • Red cabbage has 19 times less Vitamin E than Spinach. Spinach has 2.08mg of Vitamin E , while Red cabbage has 0.11mg.

Specific food types used in this comparison are Spinach, cooked, boiled, drained, without salt and Cabbage, red, raw.

Infographic

Spinach 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.
Spinach
Spinach
9
:
1
Red cabbage
Red cabbage
Contains more Calcium +202.2%
Contains more Iron +346.3%
Contains more Magnesium +443.8%
Contains more Phosphorus +86.7%
Contains more Potassium +91.8%
Contains more Zinc +245.5%
Contains more Copper +923.5%
Contains more Manganese +284.8%
Contains more Selenium +150%
Contains less Sodium -61.4%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Red cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 30% 12% 13% 22% 4% 6% 6% 32% 4%
Contains more Calcium +202.2%
Contains more Iron +346.3%
Contains more Magnesium +443.8%
Contains more Phosphorus +86.7%
Contains more Potassium +91.8%
Contains more Zinc +245.5%
Contains more Copper +923.5%
Contains more Manganese +284.8%
Contains more Selenium +150%
Contains less Sodium -61.4%

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.
Spinach
Spinach
8
:
2
Red cabbage
Red cabbage
Contains more Vitamin A +839.2%
Contains more Vitamin E +1790.9%
Contains more Vitamin B1 +48.4%
Contains more Vitamin B2 +242%
Contains more Vitamin B3 +17.2%
Contains more Vitamin B6 +15.8%
Contains more Folate +711.1%
Contains more Vitamin K +1192.1%
Contains more Vitamin C +481.6%
Equal in Vitamin B5 - 0.147
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
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%
Contains more Vitamin A +839.2%
Contains more Vitamin E +1790.9%
Contains more Vitamin B1 +48.4%
Contains more Vitamin B2 +242%
Contains more Vitamin B3 +17.2%
Contains more Vitamin B6 +15.8%
Contains more Folate +711.1%
Contains more Vitamin K +1192.1%
Contains more Vitamin C +481.6%
Equal in Vitamin B5 - 0.147

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
4
:
1
Red cabbage
Red cabbage
Contains more Protein +107.7%
Contains more Fats +62.5%
Contains more Other +178.5%
Contains more Carbs +96.5%
Equal in Water - 90.39
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Red cabbage
7% 90%
Protein: 1.43 g
Fats: 0.16 g
Carbs: 7.37 g
Water: 90.39 g
Other: 0.65 g
Contains more Protein +107.7%
Contains more Fats +62.5%
Contains more Other +178.5%
Contains more Carbs +96.5%
Equal in Water - 90.39

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach
Spinach
1
:
2
Red cabbage
Red cabbage
Contains more Polyunsaturated fat +36.3%
Contains less Saturated Fat -51.2%
Contains more Monounsaturated Fat +100%
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Red cabbage
19% 11% 71%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.012 g
Polyunsaturated fat: 0.08 g
Contains more Polyunsaturated fat +36.3%
Contains less Saturated Fat -51.2%
Contains more Monounsaturated Fat +100%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach Red cabbage Opinion
Net carbs 1.35g 5.27g Red cabbage
Protein 2.97g 1.43g Spinach
Fats 0.26g 0.16g Spinach
Carbs 3.75g 7.37g Red cabbage
Calories 23kcal 31kcal Red cabbage
Fructose 1.48g Red cabbage
Sugar 0.43g 3.83g Spinach
Fiber 2.4g 2.1g Spinach
Calcium 136mg 45mg Spinach
Iron 3.57mg 0.8mg Spinach
Magnesium 87mg 16mg Spinach
Phosphorus 56mg 30mg Spinach
Potassium 466mg 243mg Spinach
Sodium 70mg 27mg Red cabbage
Zinc 0.76mg 0.22mg Spinach
Copper 0.174mg 0.017mg Spinach
Manganese 0.935mg 0.243mg Spinach
Selenium 1.5µg 0.6µg Spinach
Vitamin A 10481IU 1116IU Spinach
Vitamin A RAE 524µg 56µg Spinach
Vitamin E 2.08mg 0.11mg Spinach
Vitamin C 9.8mg 57mg Red cabbage
Vitamin B1 0.095mg 0.064mg Spinach
Vitamin B2 0.236mg 0.069mg Spinach
Vitamin B3 0.49mg 0.418mg Spinach
Vitamin B5 0.145mg 0.147mg Red cabbage
Vitamin B6 0.242mg 0.209mg Spinach
Folate 146µg 18µg Spinach
Vitamin K 493.6µg 38.2µg Spinach
Tryptophan 0.04mg 0.012mg Spinach
Threonine 0.127mg 0.039mg Spinach
Isoleucine 0.152mg 0.034mg Spinach
Leucine 0.231mg 0.046mg Spinach
Lysine 0.182mg 0.049mg Spinach
Methionine 0.055mg 0.014mg Spinach
Phenylalanine 0.134mg 0.036mg Spinach
Valine 0.168mg 0.048mg Spinach
Histidine 0.066mg 0.024mg Spinach
Saturated Fat 0.043g 0.021g Red cabbage
Monounsaturated Fat 0.006g 0.012g Red cabbage
Polyunsaturated fat 0.109g 0.08g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach Red cabbage
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
183%
Spinach
39%
Red cabbage
Minerals Daily Need Coverage Score
52%
Spinach
14%
Red cabbage

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 3.4g)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $0.1)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food contains less Sodium?
Red cabbage
Red cabbage contains less Sodium (difference - 43mg)
Which food is lower in Saturated Fat?
Red cabbage
Red cabbage is lower in Saturated Fat (difference - 0.022g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.