Cabbage vs. Russet Potato
Nutrition comparison of Cabbage and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cabbage
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cabbage and russet potato:
- Cabbage has 68% less calories than russet potato.
- Cabbage has 68% less carbohydrates than russet potato.
- Cabbage has signficantly more Vitamin K than russet potato.
- Cabbage is a great source of dietary fiber.
- Cabbage is an excellent source of Vitamin C.
- Russet potato has more niacin and Vitamin B6, however, cabbage contains more folate.
- Russet potato is an excellent source of potassium.
USDA sources for nutritional information: Cabbage (Cabbage, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cabbage has 68% less calories than russet potato - cabbage has 25 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, cabbage is heavier in protein, lighter in carbs and similar to russet potato for fat. Cabbage has a macronutrient ratio of 18:79:3 and for russet potato, 10:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cabbage | Russet Potato | |
|---|---|---|
| Protein | 18% | 10% |
| Carbohydrates | 79% | 89% |
| Fat | 3% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Cabbage has 68% less carbohydrates than russet potato - cabbage has 5.8g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.
The carbs in cabbage are made of 56% sugar and 44% dietary fiber, whereas the carbs in russet potato comprise of 89% starch, 7% dietary fiber and 3% sugar.
dietary fiber
Cabbage is a great source of dietary fiber and it has 92% more dietary fiber than russet potato - cabbage has 2.5g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.
sugar
Cabbage and russet potato contain similar amounts of sugar - cabbage has 3.2g of sugar per 100 grams and russet potato has 0.62g of sugar.
Protein
protein
Cabbage and russet potato contain similar amounts of protein - cabbage has 1.3g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Both cabbage and russet potato are low in saturated fat - cabbage has 0.03g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.
Vitamins
Vitamin C
Cabbage is an excellent source of Vitamin C and it has 542% more Vitamin C than russet potato - cabbage has 36.6mg of Vitamin C per 100 grams and russet potato has 5.7mg of Vitamin C.
Vitamin A
Cabbage and russet potato contain similar amounts of Vitamin A - cabbage has 5ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Cabbage and russet potato contain similar amounts of Vitamin E - cabbage has 0.15mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.
Vitamin K
Cabbage has signficantly more Vitamin K than russet potato - cabbage has 76ug of Vitamin K per 100 grams and russet potato has 1.8ug of Vitamin K.
The B Vitamins
Russet potato has more niacin and Vitamin B6, however, cabbage contains more folate. Both cabbage and russet potato contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Cabbage | Russet Potato | |
|---|---|---|
| Thiamin | 0.061 MG | 0.082 MG |
| Riboflavin | 0.04 MG | 0.033 MG |
| Niacin | 0.234 MG | 1.035 MG |
| Pantothenic acid | 0.212 MG | 0.301 MG |
| Vitamin B6 | 0.124 MG | 0.345 MG |
| Folate | 43 UG | 14 UG |
Minerals
calcium
Cabbage has 208% more calcium than russet potato - cabbage has 40mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
Cabbage and russet potato contain similar amounts of iron - cabbage has 0.47mg of iron per 100 grams and russet potato has 0.86mg of iron.
potassium
Russet potato is an excellent source of potassium and it has 145% more potassium than cabbage - cabbage has 170mg of potassium per 100 grams and russet potato has 417mg 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,
| Cabbage | Russet Potato | |
|---|---|---|
| beta-carotene | 42 UG | ~ |
| alpha-carotene | 33 UG | ~ |
| lutein + zeaxanthin | 30 UG | 5 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both cabbage and russet potato contain small amounts of linoleic acid.
| Cabbage | Russet Potato | |
|---|---|---|
| linoleic acid | 0.017 G | 0.032 G |
| Total | 0.017 G | 0.032 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Cabbage or Russet Potato .
Note: The specific food items compared are: Cabbage (Cabbage, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Cabbage g
()
|
Daily Values (%) |
Russet Potato 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 russet potato contain more calories in 100 grams?Cabbage has 70% less calories than russet potato - cabbage has 25 calories in 100g and russet potato has 79 calories.
Does cabbage or russet potato have more carbohydrates?
By weight, cabbage has 70% fewer carbohydrates than russet potato - cabbage has 5.8g of carbs for 100g and russet potato has 18.1g of carbohydrates. the carbs in cabbage are made of 60% sugar and 40% dietary fiber, whereas the carbs in russet potato comprise of 90% starch, 10% dietary fiber and 0% sugar.
Does cabbage or russet potato contain more potassium?
Russet potato is a rich source of potassium and it has 150% more potassium than cabbage - cabbage has 170mg of potassium in 100 grams and russet potato has 417mg of potassium.