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.
Detailed nutritional comparison of kiwi 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: Kiwi (Kiwifruit, green, raw) and Cabbage (Cabbage, raw) . Have a correction or suggestions? Shoot us an email.


Image of Kiwi src
Image of Cabbage src

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, 18:79:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Kiwi Cabbage
Protein 7% 18%
Carbohydrates 87% 79%
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 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 Kiwi or Cabbage .

Note: The specific food items compared are: Kiwi (Kiwifruit, green, raw) and Cabbage (Cabbage, raw) .

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G Water G
G Starch G
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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.

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