Almonds vs. Cabbage
Nutrition comparison of Almonds and Cabbage
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
cabbage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and cabbage:
- Both cabbage and almonds are high in dietary fiber.
- Almond has more thiamin, riboflavin, niacin and pantothenic acid.
- Almond is an excellent source of Vitamin E, calcium, iron, potassium and protein.
- Cabbage has 73% less carbohydrates than almond.
- Cabbage has signficantly less saturated fat than almond.
- Cabbage has signficantly more Vitamin K than almond.
- Cabbage is an excellent source of Vitamin C.
USDA sources for nutritional information: Almonds (Nuts, almonds) and Cabbage (Cabbage, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and cabbage has 96% less calories than almond - cabbage has 25 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, almonds is much lighter in carbs, much heavier in fat and similar to cabbage for protein. Almonds has a macronutrient ratio of 14:14:73 and for cabbage, 17:80:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Cabbage | |
|---|---|---|
| Protein | 14% | 17% |
| Carbohydrates | 14% | 80% |
| Fat | 73% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Cabbage has 73% less carbohydrates than almond - cabbage has 5.8g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Both cabbage and almonds are high in dietary fiber. Almond has 400% more dietary fiber than cabbage - cabbage has 2.5g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Cabbage and almonds contain similar amounts of sugar - cabbage has 3.2g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 15 times more protein than cabbage - cabbage has 1.3g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Cabbage has signficantly less saturated fat than almond - cabbage has 0.03g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and cabbage are low in trans fat - almond has 0.02g of trans fat per 100 grams and cabbage does not contain significant amounts.
Vitamins
Vitamin C
Cabbage is an excellent source of Vitamin C and it has more Vitamin C than almond - cabbage has 36.6mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Cabbage and almonds contain similar amounts of Vitamin A - cabbage has 5ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 169 times more Vitamin E than cabbage - cabbage has 0.15mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
Vitamin K
Cabbage has signficantly more Vitamin K than almond - cabbage has 76ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin and pantothenic acid. Both almonds and cabbage contain significant amounts of Vitamin B6 and folate.
| Almonds | Cabbage | |
|---|---|---|
| Thiamin | 0.205 MG | 0.061 MG |
| Riboflavin | 1.138 MG | 0.04 MG |
| Niacin | 3.618 MG | 0.234 MG |
| Pantothenic acid | 0.471 MG | 0.212 MG |
| Vitamin B6 | 0.137 MG | 0.124 MG |
| Folate | 44 UG | 43 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 573% more calcium than cabbage - cabbage has 40mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Almond is an excellent source of iron and it has 689% more iron than cabbage - cabbage has 0.47mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Almond is an excellent source of potassium and it has 331% more potassium than cabbage - cabbage has 170mg of potassium per 100 grams and almond has 733mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, both almonds and cabbage contain significant amounts of quercetin.
| Almonds | Cabbage | |
|---|---|---|
| isorhamnetin | 2.64 mg | ~ |
| kaempferol | 0.39 mg | 0.18 mg |
| Quercetin | 0.36 mg | 0.28 mg |
| apigenin | ~ | 0.08 mg |
| luteolin | ~ | 0.1 mg |
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,
| Almonds | Cabbage | |
|---|---|---|
| beta-carotene | 1 UG | 42 UG |
| lutein + zeaxanthin | 1 UG | 30 UG |
| alpha-carotene | ~ | 33 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than cabbage per 100 grams.
| Almonds | Cabbage | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 12.324 G | 0.017 G |
| Total | 12.326 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.
Almonds 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 cabbage or almonds contain more calories in 100 grams?Almond is high in calories and cabbage has 100% less calories than almond - cabbage has 25 calories in 100g and almond has 579 calories.
Does cabbage or almonds have more carbohydrates?
By weight, cabbage has 70% fewer carbohydrates than almond - cabbage has 5.8g of carbs for 100g and almond has 21.6g of carbohydrates.
Does cabbage or almonds contain more calcium?
Almond is a rich source of calcium and it has 570% more calcium than cabbage - cabbage has 40mg of calcium in 100 grams and almond has 269mg of calcium.
Does cabbage or almonds contain more iron?
Almond is an abundant source of iron and it has 690% more iron than cabbage - cabbage has 0.47mg of iron in 100 grams and almond has 3.7mg of iron.
Does cabbage or almonds contain more potassium?
Almond is a rich source of potassium and it has 330% more potassium than cabbage - cabbage has 170mg of potassium in 100 grams and almond has 733mg of potassium.