First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
| Cabbage | Broccoli |
| Nutrient | cabbage | broccoli |
| Protein | 10g | 17g |
| Carbohydrate | 46g | 39g |
| Fiber | 20g | 15g |
| Fat | 1g | 2g |
| Monounsat. Fat | 0g | 2g |
| Polyunsat. Fat | 0g | 0g |
| Saturated Fat | 0g | 0g |
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
| Nutrient | cabbage | broccoli |
| Choline | 21% | 26% |
| Vitamin A | 6% | 29% |
| Vitamin C | 390% | 700% |
| Vitamin E | 10% | 38% |
| Vitamin K | 760% | 747% |
Cabbage have significantly more Vitamins K than broccoli. Broccoli have significantly more Vitamins A, E, C than cabbage. Cabbage are a good source of Riboflavin, Pantothenic Acid, Potassium, Magnesium, Phosphorus. Cabbage are a great source of Thiamin, Vitamin B6, Calcium, Iron. Cabbage are an excellent source of Vitamin K, Vitamin C. Broccoli are a good source of Vitamin A, Vitamin E, Niacin, Magnesium, Zinc. Broccoli are a great source of Thiamin, Riboflavin, Pantothenic Acid, Vitamin B6, Potassium, Calcium, Phosphorus, Iron. Broccoli are an excellent source of Vitamin K, Vitamin C.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | cabbage | broccoli |
| Vitamin B1 | 49% | 42% |
| Vitamin B2 | 29% | 63% |
| Vitamin B3 | 16% | 31% |
| Vitamin B5 | 34% | 67% |
| Vitamin B6 | 90% | 94% |
| Vitamin B12 | 0% | 0% |
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
| Nutrient | cabbage | broccoli |
| Sodium | 10% | 13% |
| Potasium | 39% | 53% |
| Calcium | 64% | 55% |
| Magnesium | 27% | 35% |
| Phosphorus | 36% | 67% |
| Iron | 63% | 72% |
| Manganese | 56% | 54% |
| Selenium | 5% | 33% |
| Copper | 15% | 29% |
| Zinc | 15% | 26% |
Rank foods/recipes by Nutrients
You can use the Nutrient based Food and recipe finder, to rank foods based on nutrients:
And get results like this:
