Quinoa vs. Cabbage
Nutrition comparison of Cooked Quinoa and Cabbage
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
cabbage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and cabbage:
- Both quinoa and cabbage are high in dietary fiber.
- Cabbage has 73% less carbohydrates than quinoa.
- Cabbage has signficantly more Vitamin K than quinoa.
- Cabbage is an excellent source of Vitamin C.
- Quinoa has more riboflavin, however, cabbage contains more pantothenic acid.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Cabbage (Cabbage, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Quinoa is high in calories and cabbage has 79% less calories than quinoa - quinoa has 120 calories per 100 grams and cabbage has 25 calories.
For macronutrient ratios, quinoa is lighter in carbs, heavier in fat and similar to cabbage for protein. Quinoa has a macronutrient ratio of 15:71:15 and for cabbage, 17:80:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Cabbage | |
|---|---|---|
| Protein | 15% | 17% |
| Carbohydrates | 71% | 80% |
| Fat | 15% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Cabbage has 73% less carbohydrates than quinoa - quinoa has 21.3g of total carbs per 100 grams and cabbage has 5.8g of carbohydrates.
The carbs in quinoa are made of 83% starch, 13% dietary fiber and 4% sugar, whereas the carbs in cabbage comprise of 56% sugar and 44% dietary fiber.
dietary fiber
Both quinoa and cabbage are high in dietary fiber. Quinoa has 12% more dietary fiber than cabbage - quinoa has 2.8g of dietary fiber per 100 grams and cabbage has 2.5g of dietary fiber.
sugar
Quinoa and cabbage contain similar amounts of sugar - quinoa has 0.87g of sugar per 100 grams and cabbage has 3.2g of sugar.
Protein
protein
Quinoa has 244% more protein than cabbage - quinoa has 4.4g of protein per 100 grams and cabbage has 1.3g of protein.
Fat
saturated fat
Both quinoa and cabbage are low in saturated fat - quinoa has 0.23g of saturated fat per 100 grams and cabbage has 0.03g of saturated fat.
Vitamins
Vitamin C
Cabbage is an excellent source of Vitamin C and it has more Vitamin C than quinoa - cabbage has 36.6mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.
Vitamin A
Cabbage and quinoa contain similar amounts of Vitamin A - cabbage has 5ug of Vitamin A per 100 grams and quinoa does not contain significant amounts.
Vitamin E
Quinoa and cabbage contain similar amounts of Vitamin E - quinoa has 0.63mg of Vitamin E per 100 grams and cabbage has 0.15mg of Vitamin E.
Vitamin K
Cabbage has signficantly more Vitamin K than quinoa - cabbage has 76ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.
The B Vitamins
Quinoa has more riboflavin, however, cabbage contains more pantothenic acid. Both quinoa and cabbage contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Quinoa | Cabbage | |
|---|---|---|
| Thiamin | 0.107 MG | 0.061 MG |
| Riboflavin | 0.11 MG | 0.04 MG |
| Niacin | 0.412 MG | 0.234 MG |
| Pantothenic acid | ~ | 0.212 MG |
| Vitamin B6 | 0.123 MG | 0.124 MG |
| Folate | 42 UG | 43 UG |
Minerals
calcium
Cabbage has 135% more calcium than quinoa - quinoa has 17mg of calcium per 100 grams and cabbage has 40mg of calcium.
iron
Quinoa has 217% more iron than cabbage - quinoa has 1.5mg of iron per 100 grams and cabbage has 0.47mg of iron.
potassium
Quinoa and cabbage contain similar amounts of potassium - quinoa has 172mg of potassium per 100 grams and cabbage has 170mg of potassium.
Antioxidants and Phytonutrients
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 quinoa and cabbage contain significant amounts of lutein + zeaxanthin.
| Quinoa | Cabbage | |
|---|---|---|
| beta-carotene | 3 UG | 42 UG |
| lutein + zeaxanthin | 53 UG | 30 UG |
| alpha-carotene | ~ | 33 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, quinoa has more linoleic acid than cabbage per 100 grams.
| Quinoa | Cabbage | |
|---|---|---|
| linoleic acid | 0.974 G | 0.017 G |
| other omega 6 | 0.003 G | ~ |
| Total | 0.977 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.
Cooked Quinoa 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 quinoa or cabbage contain more calories in 100 grams?Quinoa is high in calories and cabbage has 80% less calories than quinoa - quinoa has 120 calories in 100g and cabbage has 25 calories.
Does quinoa or cabbage have more carbohydrates?
By weight, cabbage has 70% fewer carbohydrates than quinoa - quinoa has 21.3g of carbs for 100g and cabbage has 5.8g of carbohydrates. the carbs in quinoa are made of 80% starch, 10% dietary fiber and 0% sugar, whereas the carbs in cabbage comprise of 60% sugar and 40% dietary fiber.