Whole Wheat Flour vs. Cabbage

Nutrition comparison of Whole Wheat Flour 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 flour versus cabbage (100g each) below using 2020 USDA and NIH data[1].

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

  • Both whole wheat flour and cabbage are high in dietary fiber.
  • Cabbage has more beta-carotene and alpha-carotene than whole wheat flour, however, whole wheat flour contains more lutein + zeaxanthin than cabbage.
  • Cabbage has signficantly more Vitamin K than whole wheat flour.
  • Cabbage is an excellent source of Vitamin C.
  • Whole wheat flour has more thiamin, riboflavin, niacin and pantothenic acid.
  • Whole wheat flour is a great source of protein.
  • Whole wheat flour is an excellent source of iron and potassium.
Detailed nutritional comparison of whole wheat flour 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 Flour (Wheat flour, whole-grain, soft wheat) and Cabbage (Cabbage, raw) . Have a correction or suggestions? Shoot us an email.


Image of Whole Wheat Flour src
Image of Cabbage src

Calories and Carbs

calories

Whole wheat flour is high in calories and cabbage has 92% less calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and cabbage has 25 calories.

For macronutrient ratios, whole wheat flour is lighter in protein, heavier in carbs and similar to cabbage for fat. Whole wheat flour has a macronutrient ratio of 11:84:5 and for cabbage, 18:79:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Whole Wheat Flour Cabbage
Protein 11% 18%
Carbohydrates 84% 79%
Fat 5% 3%
Alcohol ~ ~

carbohydrates

Whole wheat flour is high in carbohydrates and cabbage has 92% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and cabbage has 5.8g of carbohydrates.

dietary fiber

Both whole wheat flour and cabbage are high in dietary fiber. Whole wheat flour has 424% more dietary fiber than cabbage - whole wheat flour has 13.1g of dietary fiber per 100 grams and cabbage has 2.5g of dietary fiber.

sugar

Whole wheat flour and cabbage contain similar amounts of sugar - whole wheat flour has 1g of sugar per 100 grams and cabbage has 3.2g of sugar.

Protein

protein

Whole wheat flour is a great source of protein and it has 651% more protein than cabbage - whole wheat flour has 9.6g of protein per 100 grams and cabbage has 1.3g of protein.

Fat

saturated fat

Both whole wheat flour and cabbage are low in saturated fat - whole wheat flour has 0.43g 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 more Vitamin C than whole wheat flour - cabbage has 36.6mg of Vitamin C per 100 grams and whole wheat flour does not contain significant amounts.

Vitamin A

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

Vitamin E

Whole wheat flour and cabbage contain similar amounts of Vitamin E - whole wheat flour has 0.53mg 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 flour - whole wheat flour has 1.9ug of Vitamin K per 100 grams and cabbage has 76ug of Vitamin K.

The B Vitamins

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

Whole Wheat Flour Cabbage
Thiamin 0.297 MG 0.061 MG
Riboflavin 0.188 MG 0.04 MG
Niacin 5.347 MG 0.234 MG
Pantothenic acid 1.011 MG 0.212 MG
Vitamin B6 0.191 MG 0.124 MG
Folate 28 UG 43 UG

Minerals

calcium

Whole wheat flour and cabbage contain similar amounts of calcium - whole wheat flour has 33mg of calcium per 100 grams and cabbage has 40mg of calcium.

iron

Whole wheat flour is an excellent source of iron and it has 689% more iron than cabbage - whole wheat flour has 3.7mg of iron per 100 grams and cabbage has 0.47mg of iron.

potassium

Whole wheat flour is an excellent source of potassium and it has 132% more potassium than cabbage - whole wheat flour has 394mg 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 flour per 100 grams, however, whole wheat flour contains more lutein + zeaxanthin than cabbage per 100 grams.

Whole Wheat Flour Cabbage
beta-carotene 5 UG 42 UG
lutein + zeaxanthin 220 UG 30 UG
alpha-carotene ~ 33 UG



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 Flour or Cabbage .

Note: The specific food items compared are: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Cabbage (Cabbage, raw) .

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FAQ

Does whole wheat flour or cabbage contain more calories in 100 grams?
Whole wheat flour is high in calories and cabbage has 90% less calories than whole wheat flour - whole wheat flour has 332 calories in 100g and cabbage has 25 calories.

Does whole wheat flour or cabbage have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and cabbage has 90% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and cabbage has 5.8g of carbohydrates.

Does whole wheat flour or cabbage contain more iron?
Whole wheat flour is an abundant source of iron and it has 690% more iron than cabbage - whole wheat flour has 3.7mg of iron in 100 grams and cabbage has 0.47mg of iron.

Does whole wheat flour or cabbage contain more potassium?
Whole wheat flour is a rich source of potassium and it has 130% more potassium than cabbage - whole wheat flour has 394mg of potassium in 100 grams and cabbage has 170mg of potassium.