Cabbage vs. Sweet Potatoes
Nutrition comparison of Cabbage and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cabbage
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cabbage and sweet potatoes:
- Both sweet potatoes and cabbage are high in dietary fiber.
- Cabbage has 71% less calories than sweet potato.
- Cabbage has 71% less carbohydrates than sweet potato.
- Cabbage has signficantly more Vitamin K than sweet potato.
- Cabbage is an excellent source of Vitamin C.
- Sweet potato has more beta-carotene than cabbage, however, cabbage contains more alpha-carotene and lutein + zeaxanthin than sweet potato.
- Sweet potato has more pantothenic acid, however, cabbage contains more folate.
- Sweet potato is an excellent source of Vitamin A and potassium.
USDA sources for nutritional information: Cabbage (Cabbage, raw) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cabbage has 71% less calories than sweet potato - sweet potato has 86 calories per 100 grams and cabbage has 25 calories.
For macronutrient ratios, cabbage is heavier in protein, lighter in carbs and similar to sweet potatoes for fat. Cabbage has a macronutrient ratio of 17:80:3 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cabbage | Sweet Potatoes | |
|---|---|---|
| Protein | 17% | 7% |
| Carbohydrates | 80% | 92% |
| Fat | 3% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Cabbage has 71% less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and cabbage has 5.8g of carbohydrates.
The carbs in sweet potatoes are made of 64% starch, 21% sugar and 15% dietary fiber, whereas the carbs in cabbage comprise of 56% sugar and 44% dietary fiber.
dietary fiber
Both sweet potatoes and cabbage are high in dietary fiber. Sweet potato has 20% more dietary fiber than cabbage - sweet potato has 3g of dietary fiber per 100 grams and cabbage has 2.5g of dietary fiber.
sugar
Sweet potatoes and cabbage contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and cabbage has 3.2g of sugar.
Protein
protein
Sweet potatoes and cabbage contain similar amounts of protein - sweet potato has 1.6g of protein per 100 grams and cabbage has 1.3g of protein.
Fat
saturated fat
Both sweet potatoes and cabbage are low in saturated fat - sweet potato has 0.02g 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 14 times more Vitamin C than sweet potato - sweet potato has 2.4mg of Vitamin C per 100 grams and cabbage has 36.6mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has 140 times more Vitamin A than cabbage - sweet potato has 709ug of Vitamin A per 100 grams and cabbage has 5ug of Vitamin A.
Vitamin E
Sweet potatoes and cabbage contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and cabbage has 0.15mg of Vitamin E.
Vitamin K
Cabbage has signficantly more Vitamin K than sweet potato - sweet potato has 1.8ug of Vitamin K per 100 grams and cabbage has 76ug of Vitamin K.
The B Vitamins
Sweet potato has more pantothenic acid, however, cabbage contains more folate. Both cabbage and sweet potatoes contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Cabbage | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.061 MG | 0.078 MG |
| Riboflavin | 0.04 MG | 0.061 MG |
| Niacin | 0.234 MG | 0.557 MG |
| Pantothenic acid | 0.212 MG | 0.8 MG |
| Vitamin B6 | 0.124 MG | 0.209 MG |
| Folate | 43 UG | 11 UG |
Minerals
calcium
Cabbage has 33% more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and cabbage has 40mg of calcium.
iron
Sweet potatoes and cabbage contain similar amounts of iron - sweet potato has 0.61mg of iron per 100 grams and cabbage has 0.47mg of iron.
potassium
Sweet potato is an excellent source of potassium and it has 98% more potassium than cabbage - sweet potato has 337mg 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 cabbage and sweet potatoes contain small amounts of apigenin, luteolin and kaempferol.
| Cabbage | Sweet Potatoes | |
|---|---|---|
| apigenin | 0.08 mg | 0.01 mg |
| luteolin | 0.1 mg | 0.02 mg |
| kaempferol | 0.18 mg | 0.01 mg |
| Quercetin | 0.28 mg | 0.01 mg |
| myricetin | ~ | 0.03 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, sweet potato has more beta-carotene than cabbage per 100 grams, however, cabbage contains more alpha-carotene and lutein + zeaxanthin than sweet potato per 100 grams.
| Cabbage | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 42 UG | 8509 UG |
| alpha-carotene | 33 UG | 7 UG |
| lutein + zeaxanthin | 30 UG | ~ |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both cabbage and sweet potatoes contain small amounts of linoleic acid.
| Cabbage | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 0.017 G | 0.013 G |
| Total | 0.017 G | 0.013 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.
Note: The specific food items compared are: Cabbage (Cabbage, raw) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Cabbage g
()
|
Daily Values (%) |
Sweet Potatoes 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 sweet potatoes or cabbage contain more calories in 100 grams?Cabbage has 70% less calories than sweet potato - sweet potato has 86 calories in 100g and cabbage has 25 calories.
Does sweet potatoes or cabbage have more carbohydrates?
By weight, cabbage has 70% fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and cabbage has 5.8g of carbohydrates. the carbs in sweet potatoes are made of 60% starch, 20% sugar and 20% dietary fiber, whereas the carbs in cabbage comprise of 60% sugar and 40% dietary fiber.
Does sweet potatoes or cabbage contain more potassium?
Sweet potato is a rich source of potassium and it has 100% more potassium than cabbage - sweet potato has 337mg of potassium in 100 grams and cabbage has 170mg of potassium.