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.
| Kale | Cabbage |
| Nutrient | kale | cabbage |
| Protein | 14g | 10g |
| Carbohydrate | 40g | 46g |
| Fiber | 0g | 20g |
| Fat | 3g | 1g |
| Monounsat. Fat | 0g | 1g |
| Polyunsat. Fat | 1g | 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 | kale | cabbage |
| Choline | 0% | 21% |
| Vitamin A | 114% | 6% |
| Vitamin C | 503% | 390% |
| Vitamin E | 0% | 10% |
| Vitamin K | 0% | 760% |
Kale have significantly more Vitamins A, C than cabbage. Cabbage have significantly more Vitamins E, K than kale. Kale are a good source of Thiamin, Riboflavin. Kale are a great source of Niacin, Vitamin B6, Potassium, Phosphorus. Kale are an excellent source of Vitamin A, Vitamin C, Magnesium, Calcium, Iron. 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.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | kale | cabbage |
| Vitamin B1 | 29% | 49% |
| Vitamin B2 | 25% | 29% |
| Vitamin B3 | 47% | 16% |
| Vitamin B5 | 7% | 34% |
| Vitamin B6 | 90% | 90% |
| 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 | kale | cabbage |
| Sodium | 134% | 10% |
| Potasium | 56% | 39% |
| Calcium | 189% | 64% |
| Magnesium | 116% | 27% |
| Phosphorus | 47% | 36% |
| Iron | 230% | 63% |
| Manganese | 130% | 56% |
| Selenium | 14% | 5% |
| Copper | 111% | 15% |
| Zinc | 18% | 15% |
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:
