Kiwi vs. Cabbage
Nutrition comparison of Kiwi and Cabbage
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
cabbage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and cabbage:
- Both kiwi and cabbage are high in Vitamin C and dietary fiber.
- Cabbage has 59% less calories than kiwi.
- Cabbage has 60% less carbohydrates than kiwi.
- Cabbage has 64% less sugar than kiwi.
- Cabbage has more thiamin.
- Kiwi has more lutein + zeaxanthin than cabbage, however, cabbage contains more alpha-carotene than kiwi.
- Kiwi is an excellent source of potassium.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Cabbage (Cabbage, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cabbage has 59% less calories than kiwi - kiwi has 61 calories per 100 grams and cabbage has 25 calories.
For macronutrient ratios, kiwi is lighter in protein, heavier in carbs and heavier in fat compared to cabbage per calorie. Kiwi has a macronutrient ratio of 7:87:7 and for cabbage, 17:80:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Cabbage | |
|---|---|---|
| Protein | 7% | 17% |
| Carbohydrates | 87% | 80% |
| Fat | 7% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Cabbage has 60% less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and cabbage has 5.8g of carbohydrates.
dietary fiber
Both kiwi and cabbage are high in dietary fiber. Kiwi has 20% more dietary fiber than cabbage - kiwi has 3g of dietary fiber per 100 grams and cabbage has 2.5g of dietary fiber.
sugar
Cabbage has 64% less sugar than kiwi - kiwi has 9g of sugar per 100 grams and cabbage has 3.2g of sugar.
Protein
protein
Kiwi and cabbage contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and cabbage has 1.3g of protein.
Fat
saturated fat
Both kiwi and cabbage are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and cabbage has 0.03g of saturated fat.
Vitamins
Vitamin C
Both kiwi and cabbage are high in Vitamin C. Kiwi has 153% more Vitamin C than cabbage - kiwi has 92.7mg of Vitamin C per 100 grams and cabbage has 36.6mg of Vitamin C.
Vitamin A
Kiwi and cabbage contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and cabbage has 5ug of Vitamin A.
Vitamin E
Kiwi and cabbage contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and cabbage has 0.15mg of Vitamin E.
Vitamin K
Cabbage has 89% more Vitamin K than kiwi - kiwi has 40.3ug of Vitamin K per 100 grams and cabbage has 76ug of Vitamin K.
The B Vitamins
Cabbage has more thiamin. Both kiwi and cabbage contain significant amounts of riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Kiwi | Cabbage | |
|---|---|---|
| Thiamin | 0.027 MG | 0.061 MG |
| Riboflavin | 0.025 MG | 0.04 MG |
| Niacin | 0.341 MG | 0.234 MG |
| Pantothenic acid | 0.183 MG | 0.212 MG |
| Vitamin B6 | 0.063 MG | 0.124 MG |
| Folate | 25 UG | 43 UG |
Minerals
calcium
Kiwi and cabbage contain similar amounts of calcium - kiwi has 34mg of calcium per 100 grams and cabbage has 40mg of calcium.
iron
Kiwi and cabbage contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and cabbage has 0.47mg of iron.
potassium
Kiwi is an excellent source of potassium and it has 84% more potassium than cabbage - kiwi has 312mg of potassium per 100 grams and cabbage has 170mg 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, kiwi has more luteolin and kaempferol than cabbage per 100 grams, however, cabbage contains more quercetin than kiwi per 100 grams.
| Kiwi | Cabbage | |
|---|---|---|
| luteolin | 0.74 mg | 0.1 mg |
| kaempferol | 1.03 mg | 0.18 mg |
| Quercetin | 0.04 mg | 0.28 mg |
| apigenin | ~ | 0.08 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, kiwi has more lutein + zeaxanthin than cabbage per 100 grams, however, cabbage contains more alpha-carotene than kiwi per 100 grams. Both kiwi and cabbage contain significant amounts of beta-carotene.
| Kiwi | Cabbage | |
|---|---|---|
| beta-carotene | 52 UG | 42 UG |
| lutein + zeaxanthin | 122 UG | 30 UG |
| alpha-carotene | ~ | 33 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than cabbage per 100 grams.
| Kiwi | Cabbage | |
|---|---|---|
| linoleic acid | 0.246 G | 0.017 G |
| Total | 0.246 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.
Kiwi 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 kiwi or cabbage contain more calories in 100 grams?Cabbage has 60% less calories than kiwi - kiwi has 61 calories in 100g and cabbage has 25 calories.
Does kiwi or cabbage have more carbohydrates?
By weight, cabbage has 60% fewer carbohydrates than kiwi - kiwi has 14.7g of carbs for 100g and cabbage has 5.8g of carbohydrates.
Does kiwi or cabbage contain more potassium?
Kiwi is a rich source of potassium and it has 80% more potassium than cabbage - kiwi has 312mg of potassium in 100 grams and cabbage has 170mg of potassium.