Walnut vs. Cabbage
Nutrition comparison of Walnut and Cabbage
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
walnut
versus
cabbage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in walnut and cabbage:
- Both cabbage and walnut are high in dietary fiber.
- Cabbage has 58% less carbohydrates than walnut.
- Cabbage has signficantly more Vitamin K than walnut.
- Cabbage is an excellent source of Vitamin C.
- Walnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Walnut is a great source of iron.
- Walnut is an excellent source of calcium, potassium and protein.
USDA sources for nutritional information: Walnut (Nuts, walnuts, english) and Cabbage (Cabbage, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Walnut is high in calories and cabbage has 96% less calories than walnut - cabbage has 25 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, walnut is lighter in protein, much lighter in carbs and much heavier in fat compared to cabbage per calorie. Walnut has a macronutrient ratio of 9:8:84 and for cabbage, 17:80:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Walnut | Cabbage | |
|---|---|---|
| Protein | 9% | 17% |
| Carbohydrates | 8% | 80% |
| Fat | 84% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Cabbage has 58% less carbohydrates than walnut - cabbage has 5.8g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.
dietary fiber
Both cabbage and walnut are high in dietary fiber. Walnut has 168% more dietary fiber than cabbage - cabbage has 2.5g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.
sugar
Cabbage and walnut contain similar amounts of sugar - cabbage has 3.2g of sugar per 100 grams and walnut has 2.6g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 10 times more protein than cabbage - cabbage has 1.3g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Walnut is high in saturated fat and cabbage has 99% less saturated fat than walnut - cabbage has 0.03g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.
Vitamins
Vitamin C
Cabbage is an excellent source of Vitamin C and it has 27 times more Vitamin C than walnut - cabbage has 36.6mg of Vitamin C per 100 grams and walnut has 1.3mg of Vitamin C.
Vitamin A
Cabbage and walnut contain similar amounts of Vitamin A - cabbage has 5ug of Vitamin A per 100 grams and walnut has 1ug of Vitamin A.
Vitamin E
Cabbage and walnut contain similar amounts of Vitamin E - cabbage has 0.15mg of Vitamin E per 100 grams and walnut has 0.7mg of Vitamin E.
Vitamin K
Cabbage has signficantly more Vitamin K than walnut - cabbage has 76ug of Vitamin K per 100 grams and walnut has 2.7ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Walnut | Cabbage | |
|---|---|---|
| Thiamin | 0.341 MG | 0.061 MG |
| Riboflavin | 0.15 MG | 0.04 MG |
| Niacin | 1.125 MG | 0.234 MG |
| Pantothenic acid | 0.57 MG | 0.212 MG |
| Vitamin B6 | 0.537 MG | 0.124 MG |
| Folate | 98 UG | 43 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 145% more calcium than cabbage - cabbage has 40mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Walnut is a great source of iron and it has 519% more iron than cabbage - cabbage has 0.47mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Walnut is an excellent source of potassium and it has 159% more potassium than cabbage - cabbage has 170mg of potassium per 100 grams and walnut has 441mg 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,
| Walnut | Cabbage | |
|---|---|---|
| beta-carotene | 12 UG | 42 UG |
| lutein + zeaxanthin | 9 UG | 30 UG |
| alpha-carotene | ~ | 33 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than cabbage per 100 grams.
| Walnut | Cabbage | |
|---|---|---|
| other omega 6 | 0.063 G | ~ |
| linoleic acid | 38.093 G | 0.017 G |
| Total | 38.156 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.
Walnut 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 walnut contain more calories in 100 grams?Walnut is high in calories and cabbage has 100% less calories than walnut - cabbage has 25 calories in 100g and walnut has 654 calories.
Does cabbage or walnut have more carbohydrates?
By weight, cabbage has 60% fewer carbohydrates than walnut - cabbage has 5.8g of carbs for 100g and walnut has 13.7g of carbohydrates.
Does cabbage or walnut contain more calcium?
Walnut is a rich source of calcium and it has 150% more calcium than cabbage - cabbage has 40mg of calcium in 100 grams and walnut has 98mg of calcium.
Does cabbage or walnut contain more potassium?
Walnut is a rich source of potassium and it has 160% more potassium than cabbage - cabbage has 170mg of potassium in 100 grams and walnut has 441mg of potassium.