Whole Wheat Bread vs. Cabbage

Nutrition comparison of Whole Wheat Bread and Cabbage


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of whole wheat bread versus cabbage (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in whole wheat bread and cabbage:

  • Both whole wheat bread and cabbage are high in dietary fiber.
  • Cabbage has more beta-carotene and alpha-carotene than whole wheat bread, however, whole wheat bread contains more lutein + zeaxanthin than cabbage.
  • Cabbage has signficantly more Vitamin K than whole wheat bread.
  • Cabbage is an excellent source of Vitamin C.
  • Whole wheat bread has more thiamin, riboflavin and niacin.
  • Whole wheat bread is a great source of iron and potassium.
  • Whole wheat bread is an excellent source of calcium and protein.
Detailed nutritional comparison of whole wheat bread and cabbage is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Cabbage (Cabbage, raw) . Have a correction or suggestions? Shoot us an email.


Image of Whole Wheat Bread src
Image of Cabbage src

Calories and Carbs

calories

Whole wheat bread is high in calories and cabbage has 91% less calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and cabbage has 25 calories.

Whole Wheat Bread Cabbage
Protein 20% 17%
Carbohydrates 65% 80%
Fat 14% 3%
Alcohol ~ ~

carbohydrates

Whole wheat bread is high in carbohydrates and cabbage has 87% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and cabbage has 5.8g of carbohydrates.

dietary fiber

Both whole wheat bread and cabbage are high in dietary fiber. Whole wheat bread has 196% more dietary fiber than cabbage - whole wheat bread has 7.4g of dietary fiber per 100 grams and cabbage has 2.5g of dietary fiber.

sugar

Whole wheat bread and cabbage contain similar amounts of sugar - whole wheat bread has 6.4g of sugar per 100 grams and cabbage has 3.2g of sugar.

Protein

protein

Whole wheat bread is an excellent source of protein and it has 944% more protein than cabbage - whole wheat bread has 13.4g of protein per 100 grams and cabbage has 1.3g of protein.

Fat

saturated fat

Both whole wheat bread and cabbage are low in saturated fat - whole wheat bread has 0.87g 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 365 times more Vitamin C than whole wheat bread - whole wheat bread has 0.1mg of Vitamin C per 100 grams and cabbage has 36.6mg of Vitamin C.

Vitamin A

Cabbage and whole wheat bread contain similar amounts of Vitamin A - cabbage has 5ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.

Vitamin E

Whole wheat bread and cabbage contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and cabbage has 0.15mg of Vitamin E.

Vitamin K

Cabbage has signficantly more Vitamin K than whole wheat bread - whole wheat bread has 1.4ug of Vitamin K per 100 grams and cabbage has 76ug of Vitamin K.

The B Vitamins

Whole wheat bread has more thiamin, riboflavin and niacin. Both whole wheat bread and cabbage contain significant amounts of pantothenic acid, Vitamin B6 and folate.

Whole Wheat Bread Cabbage
Thiamin 0.279 MG 0.061 MG
Riboflavin 0.131 MG 0.04 MG
Niacin 4.042 MG 0.234 MG
Pantothenic acid 0.336 MG 0.212 MG
Vitamin B6 0.263 MG 0.124 MG
Folate 75 UG 43 UG

Minerals

calcium

Whole wheat bread is an excellent source of calcium and it has 158% more calcium than cabbage - whole wheat bread has 103mg of calcium per 100 grams and cabbage has 40mg of calcium.

iron

Whole wheat bread is a great source of iron and it has 432% more iron than cabbage - whole wheat bread has 2.5mg of iron per 100 grams and cabbage has 0.47mg of iron.

potassium

Whole wheat bread is a great source of potassium and it has 35% more potassium than cabbage - whole wheat bread has 230mg 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, cabbage has more beta-carotene and alpha-carotene than whole wheat bread per 100 grams, however, whole wheat bread contains more lutein + zeaxanthin than cabbage per 100 grams.

Whole Wheat Bread Cabbage
beta-carotene 1 UG 42 UG
lutein + zeaxanthin 94 UG 30 UG
alpha-carotene ~ 33 UG

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than cabbage per 100 grams.

Whole Wheat Bread Cabbage
other omega 6 0.002 G ~
linoleic acid 1.667 G 0.017 G
Total 1.669 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.

Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Cabbage (Cabbage, raw) .

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FAQ

Does whole wheat bread or cabbage contain more calories in 100 grams?
Whole wheat bread is high in calories and cabbage has 90% less calories than whole wheat bread - whole wheat bread has 265 calories in 100g and cabbage has 25 calories.

Does whole wheat bread or cabbage have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and cabbage has 90% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and cabbage has 5.8g of carbohydrates.

Does whole wheat bread or cabbage contain more calcium?
Whole wheat bread is a rich source of calcium and it has 160% more calcium than cabbage - whole wheat bread has 103mg of calcium in 100 grams and cabbage has 40mg of calcium.