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  6. Wheat vs. Red cabbage

Wheat vs. Red cabbage — In-Depth Nutrition Comparison

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How are wheat and red cabbage different?

  • Wheat is richer in selenium, manganese, phosphorus, copper, vitamin B3, zinc, iron, magnesium, and vitamin B1, while red cabbage is higher in vitamin C.
  • Wheat covers your daily need for selenium, 161% more than red cabbage.
  • Wheat contains 33 times more copper than red cabbage. Wheat contains 0.553mg of copper, while red cabbage contains 0.017mg.
  • Wheat has a higher glycemic index (50) than red cabbage (32).

Wheat, durum and Cabbage, red, raw types were used in this article.

Infographic

Wheat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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 +800%
Contains more PotassiumPotassium +77.4%
Contains more IronIron +340%
Contains more CopperCopper +3152.9%
Contains more ZincZinc +1790.9%
Contains more PhosphorusPhosphorus +1593.3%
Contains less SodiumSodium -92.6%
Contains more ManganeseManganese +1139.5%
Contains more SeleniumSelenium +14800%
Contains more CalciumCalcium +32.4%

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.
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% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
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 B1Vitamin B1 +554.7%
Contains more Vitamin B2Vitamin B2 +75.4%
Contains more Vitamin B3Vitamin B3 +1512%
Contains more Vitamin B5Vitamin B5 +536.1%
Contains more Vitamin B6Vitamin B6 +100.5%
Contains more FolateFolate +138.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Red cabbage DV% diff.
Selenium 89.4µg 0.6µg 161%
Manganese 3.012mg 0.243mg 120%
Phosphorus 508mg 30mg 68%
Vitamin C 0mg 57mg 63%
Copper 0.553mg 0.017mg 60%
Vitamin B3 6.738mg 0.418mg 40%
Zinc 4.16mg 0.22mg 36%
Iron 3.52mg 0.8mg 34%
Vitamin K 38.2µg 32%
Vitamin B1 0.419mg 0.064mg 30%
Magnesium 144mg 16mg 30%
Protein 13.68g 1.43g 25%
Carbs 71.13g 7.37g 21%
Vitamin B6 0.419mg 0.209mg 16%
Vitamin B5 0.935mg 0.147mg 16%
Calories 339kcal 31kcal 15%
Fiber 2.1g 8%
Vitamin A 0µg 56µg 6%
Polyunsaturated fat 0.978g 0.08g 6%
Potassium 431mg 243mg 6%
Folate 43µg 18µg 6%
Fats 2.47g 0.16g 4%
Vitamin B2 0.121mg 0.069mg 4%
Choline 17.1mg 3%
Saturated fat 0.454g 0.021g 2%
Fructose 1.48g 2%
Calcium 34mg 45mg 1%
Vitamin E 0.11mg 1%
Monounsaturated fat 0.344g 0.012g 1%
Sodium 2mg 27mg 1%
Net carbs 71.13g 5.27g N/A
Sugar 3.83g N/A
Tryptophan 0.176mg 0.012mg 0%
Threonine 0.366mg 0.039mg 0%
Isoleucine 0.533mg 0.034mg 0%
Leucine 0.934mg 0.046mg 0%
Lysine 0.303mg 0.049mg 0%
Methionine 0.221mg 0.014mg 0%
Phenylalanine 0.681mg 0.036mg 0%
Valine 0.594mg 0.048mg 0%
Histidine 0.322mg 0.024mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 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 +856.6%
Contains more FatsFats +1443.8%
Contains more CarbsCarbs +865.1%
Contains more OtherOther +173.8%
Contains more WaterWater +726.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 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 more Mono. FatMonounsaturated fat +2766.7%
Contains more Poly. FatPolyunsaturated fat +1122.5%
Contains less Sat. FatSaturated fat -95.4%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.