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.
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.
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.
For macronutrient ratios, whole wheat bread is lighter in carbs, heavier in fat and similar to cabbage for protein. Whole wheat bread has a macronutrient ratio of 20:66:14 and for cabbage, 18:79:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Cabbage | |
|---|---|---|
| Protein | 20% | 18% |
| Carbohydrates | 66% | 79% |
| 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 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 Whole Wheat Bread or Cabbage .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Cabbage (Cabbage, raw) .
Whole Wheat Bread 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 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.