Apple vs. Cabbage
Nutrition comparison of Apple and Cabbage
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
cabbage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and cabbage:
- Both cabbage and apple are high in dietary fiber.
- Cabbage has 52% less calories than apple.
- Cabbage has 58% less carbohydrates than apple.
- Cabbage has 69% less sugar than apple.
- Cabbage has more thiamin, pantothenic acid, Vitamin B6 and folate.
- Cabbage has signficantly more Vitamin K than apple.
- Cabbage has signficantly more calcium than apple.
- Cabbage is an excellent source of Vitamin C.
USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Cabbage (Cabbage, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cabbage has 52% less calories than apple - cabbage has 25 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is lighter in protein, heavier in carbs and similar to cabbage for fat. Apple has a macronutrient ratio of 2:96:3 and for cabbage, 17:80:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Cabbage | |
|---|---|---|
| Protein | 2% | 17% |
| Carbohydrates | 96% | 80% |
| Fat | 3% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Cabbage has 58% less carbohydrates than apple - cabbage has 5.8g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
The carbs in cabbage are made of 56% sugar and 44% dietary fiber, whereas the carbs in apple comprise of 81% sugar and 19% dietary fiber.
dietary fiber
Both cabbage and apple are high in dietary fiber. Cabbage has a little more dietary fiber (4%) than apple by weight - cabbage has 2.5g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Cabbage has 69% less sugar than apple - cabbage has 3.2g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Cabbage and apple contain similar amounts of protein - cabbage has 1.3g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Both cabbage and apple are low in saturated fat - cabbage has 0.03g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Cabbage is an excellent source of Vitamin C and it has 696% more Vitamin C than apple - cabbage has 36.6mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.
Vitamin A
Cabbage and apple contain similar amounts of Vitamin A - cabbage has 5ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.
Vitamin E
Cabbage and apple contain similar amounts of Vitamin E - cabbage has 0.15mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Cabbage has signficantly more Vitamin K than apple - cabbage has 76ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
Cabbage has more thiamin, pantothenic acid, Vitamin B6 and folate. Both apple and cabbage contain significant amounts of riboflavin and niacin.
| Apple | Cabbage | |
|---|---|---|
| Thiamin | 0.017 MG | 0.061 MG |
| Riboflavin | 0.026 MG | 0.04 MG |
| Niacin | 0.091 MG | 0.234 MG |
| Pantothenic acid | 0.061 MG | 0.212 MG |
| Vitamin B6 | 0.041 MG | 0.124 MG |
| Folate | 3 UG | 43 UG |
Minerals
calcium
Cabbage has signficantly more calcium than apple - cabbage has 40mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Cabbage and apple contain similar amounts of iron - cabbage has 0.47mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Cabbage has 59% more potassium than apple - cabbage has 170mg of potassium per 100 grams and apple has 107mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, both apple and cabbage contain small amounts of luteolin and kaempferol.
| Apple | Cabbage | |
|---|---|---|
| luteolin | 0.12 mg | 0.1 mg |
| kaempferol | 0.14 mg | 0.18 mg |
| Quercetin | 4.01 mg | 0.28 mg |
| apigenin | ~ | 0.08 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both apple and cabbage contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Apple | Cabbage | |
|---|---|---|
| beta-carotene | 27 UG | 42 UG |
| lutein + zeaxanthin | 29 UG | 30 UG |
| alpha-carotene | ~ | 33 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both apple and cabbage contain small amounts of linoleic acid.
| Apple | Cabbage | |
|---|---|---|
| linoleic acid | 0.043 G | 0.017 G |
| Total | 0.043 G | 0.017 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Apple g
()
|
Daily Values (%) |
Cabbage g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cabbage or apple contain more calories in 100 grams?Cabbage has 50% less calories than apple - cabbage has 25 calories in 100g and apple has 52 calories.
Does cabbage or apple have more carbohydrates?
By weight, cabbage has 60% fewer carbohydrates than apple - cabbage has 5.8g of carbs for 100g and apple has 13.8g of carbohydrates. the carbs in cabbage are made of 60% sugar and 40% dietary fiber, whereas the carbs in apple comprise of 80% sugar and 20% dietary fiber.