Mango vs. Cabbage
Nutrition comparison of Mango and Cabbage
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
cabbage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and cabbage:
- Both mango and cabbage are high in Vitamin C.
- Cabbage has 3.2 times less sugar than mango.
- Cabbage has 58% less calories than mango.
- Cabbage has 61% less carbohydrates than mango.
- Cabbage has signficantly more Vitamin K than mango.
- Cabbage has signficantly more calcium than mango.
- Cabbage is a great source of dietary fiber.
- Mango has more beta-carotene than cabbage, however, cabbage contains more alpha-carotene than mango.
- Mango has more niacin.
USDA sources for nutritional information: Mango (Mangos, raw) and Cabbage (Cabbage, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cabbage has 58% less calories than mango - mango has 60 calories per 100 grams and cabbage has 25 calories.
For macronutrient ratios, mango is lighter in protein, heavier in carbs and similar to cabbage for fat. Mango has a macronutrient ratio of 5:90:5 and for cabbage, 17:80:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Cabbage | |
|---|---|---|
| Protein | 5% | 17% |
| Carbohydrates | 90% | 80% |
| Fat | 5% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Cabbage has 61% less carbohydrates than mango - mango has 15g of total carbs per 100 grams and cabbage has 5.8g of carbohydrates.
The carbs in mango are made of 90% sugar and 10% dietary fiber, whereas the carbs in cabbage comprise of 56% sugar and 44% dietary fiber.
dietary fiber
Cabbage is a great source of dietary fiber and it has 56% more dietary fiber than mango - mango has 1.6g of dietary fiber per 100 grams and cabbage has 2.5g of dietary fiber.
sugar
Cabbage has 3.2 times less sugar than mango - mango has 13.7g of sugar per 100 grams and cabbage has 3.2g of sugar.
Protein
protein
Mango and cabbage contain similar amounts of protein - mango has 0.82g of protein per 100 grams and cabbage has 1.3g of protein.
Fat
saturated fat
Both mango and cabbage are low in saturated fat - mango has 0.09g of saturated fat per 100 grams and cabbage has 0.03g of saturated fat.
Vitamins
Vitamin C
Both mango and cabbage are high in Vitamin C. Mango is very similar to mango for Vitamin C - mango has 36.4mg of Vitamin C per 100 grams and cabbage has 36.6mg of Vitamin C.
Vitamin A
Mango has 980% more Vitamin A than cabbage - mango has 54ug of Vitamin A per 100 grams and cabbage has 5ug of Vitamin A.
Vitamin E
Mango and cabbage contain similar amounts of Vitamin E - mango has 0.9mg of Vitamin E per 100 grams and cabbage has 0.15mg of Vitamin E.
Vitamin K
Cabbage has signficantly more Vitamin K than mango - mango has 4.2ug of Vitamin K per 100 grams and cabbage has 76ug of Vitamin K.
The B Vitamins
Mango has more niacin. Both mango and cabbage contain significant amounts of thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
| Mango | Cabbage | |
|---|---|---|
| Thiamin | 0.028 MG | 0.061 MG |
| Riboflavin | 0.038 MG | 0.04 MG |
| Niacin | 0.669 MG | 0.234 MG |
| Pantothenic acid | 0.197 MG | 0.212 MG |
| Vitamin B6 | 0.119 MG | 0.124 MG |
| Folate | 43 UG | 43 UG |
Minerals
calcium
Cabbage has signficantly more calcium than mango - mango has 11mg of calcium per 100 grams and cabbage has 40mg of calcium.
iron
Mango and cabbage contain similar amounts of iron - mango has 0.16mg of iron per 100 grams and cabbage has 0.47mg of iron.
potassium
Mango and cabbage contain similar amounts of potassium - mango has 168mg of potassium per 100 grams and cabbage has 170mg 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 mango and cabbage contain small amounts of apigenin, luteolin and kaempferol.
| Mango | Cabbage | |
|---|---|---|
| apigenin | 0.01 mg | 0.08 mg |
| luteolin | 0.02 mg | 0.1 mg |
| kaempferol | 0.05 mg | 0.18 mg |
| myricetin | 0.06 mg | ~ |
| Quercetin | ~ | 0.28 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, mango has more beta-carotene than cabbage per 100 grams, however, cabbage contains more alpha-carotene than mango per 100 grams. Both mango and cabbage contain significant amounts of lutein + zeaxanthin.
| Mango | Cabbage | |
|---|---|---|
| beta-carotene | 640 UG | 42 UG |
| alpha-carotene | 9 UG | 33 UG |
| lycopene | 3 UG | ~ |
| lutein + zeaxanthin | 23 UG | 30 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both mango and cabbage contain small amounts of linoleic acid.
| Mango | Cabbage | |
|---|---|---|
| linoleic acid | 0.019 G | 0.017 G |
| Total | 0.019 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.
Mango 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 mango or cabbage contain more calories in 100 grams?Cabbage has 60% less calories than mango - mango has 60 calories in 100g and cabbage has 25 calories.
Does mango or cabbage have more carbohydrates?
By weight, cabbage has 60% fewer carbohydrates than mango - mango has 15g of carbs for 100g and cabbage has 5.8g of carbohydrates. the carbs in mango are made of 90% sugar and 10% dietary fiber, whereas the carbs in cabbage comprise of 60% sugar and 40% dietary fiber.