Cabbage vs. Sweet Potatoes

Nutrition comparison of Cabbage and Sweet Potatoes


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cabbage versus sweet potatoes (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in cabbage and sweet potatoes:

  • Both sweet potatoes and cabbage are high in dietary fiber.
  • Cabbage has 71% less calories than sweet potato.
  • Cabbage has 71% less carbohydrates than sweet potato.
  • Cabbage has signficantly more Vitamin K than sweet potato.
  • Cabbage is an excellent source of Vitamin C.
  • Sweet potato has more beta-carotene than cabbage, however, cabbage contains more alpha-carotene and lutein + zeaxanthin than sweet potato.
  • Sweet potato has more pantothenic acid, however, cabbage contains more folate.
  • Sweet potato is an excellent source of Vitamin A and potassium.
Detailed nutritional comparison of cabbage and sweet potatoes 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: Cabbage (Cabbage, raw) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.


Image of Cabbage src
Image of Sweet Potatoes src

Calories and Carbs

calories

Cabbage has 71% less calories than sweet potato - sweet potato has 86 calories per 100 grams and cabbage has 25 calories.

For macronutrient ratios, cabbage is heavier in protein, lighter in carbs and similar to sweet potatoes for fat. Cabbage has a macronutrient ratio of 17:80:3 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cabbage Sweet Potatoes
Protein 17% 7%
Carbohydrates 80% 92%
Fat 3% 1%
Alcohol ~ ~

carbohydrates

Cabbage has 71% less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and cabbage has 5.8g of carbohydrates.

The carbs in sweet potatoes are made of 64% starch, 21% sugar and 15% dietary fiber, whereas the carbs in cabbage comprise of 56% sugar and 44% dietary fiber.

dietary fiber

Both sweet potatoes and cabbage are high in dietary fiber. Sweet potato has 20% more dietary fiber than cabbage - sweet potato has 3g of dietary fiber per 100 grams and cabbage has 2.5g of dietary fiber.

sugar

Sweet potatoes and cabbage contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and cabbage has 3.2g of sugar.



Protein

protein

Sweet potatoes and cabbage contain similar amounts of protein - sweet potato has 1.6g of protein per 100 grams and cabbage has 1.3g of protein.

Fat

saturated fat

Both sweet potatoes and cabbage are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and cabbage has 0.03g of saturated fat.

Vitamins

Vitamin C

Cabbage is an excellent source of Vitamin C and it has 14 times more Vitamin C than sweet potato - sweet potato has 2.4mg of Vitamin C per 100 grams and cabbage has 36.6mg of Vitamin C.

Vitamin A

Sweet potato is an excellent source of Vitamin A and it has 140 times more Vitamin A than cabbage - sweet potato has 709ug of Vitamin A per 100 grams and cabbage has 5ug of Vitamin A.

Vitamin E

Sweet potatoes and cabbage contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and cabbage has 0.15mg of Vitamin E.

Vitamin K

Cabbage has signficantly more Vitamin K than sweet potato - sweet potato has 1.8ug of Vitamin K per 100 grams and cabbage has 76ug of Vitamin K.

The B Vitamins

Sweet potato has more pantothenic acid, however, cabbage contains more folate. Both cabbage and sweet potatoes contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.

Cabbage Sweet Potatoes
Thiamin 0.061 MG 0.078 MG
Riboflavin 0.04 MG 0.061 MG
Niacin 0.234 MG 0.557 MG
Pantothenic acid 0.212 MG 0.8 MG
Vitamin B6 0.124 MG 0.209 MG
Folate 43 UG 11 UG

Minerals

calcium

Cabbage has 33% more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and cabbage has 40mg of calcium.

iron

Sweet potatoes and cabbage contain similar amounts of iron - sweet potato has 0.61mg of iron per 100 grams and cabbage has 0.47mg of iron.

potassium

Sweet potato is an excellent source of potassium and it has 98% more potassium than cabbage - sweet potato has 337mg 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, both cabbage and sweet potatoes contain small amounts of apigenin, luteolin and kaempferol.

Cabbage Sweet Potatoes
apigenin 0.08 mg 0.01 mg
luteolin 0.1 mg 0.02 mg
kaempferol 0.18 mg 0.01 mg
Quercetin 0.28 mg 0.01 mg
myricetin ~ 0.03 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, sweet potato has more beta-carotene than cabbage per 100 grams, however, cabbage contains more alpha-carotene and lutein + zeaxanthin than sweet potato per 100 grams.

Cabbage Sweet Potatoes
beta-carotene 42 UG 8509 UG
alpha-carotene 33 UG 7 UG
lutein + zeaxanthin 30 UG ~

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, both cabbage and sweet potatoes contain small amounts of linoleic acid.

Cabbage Sweet Potatoes
linoleic acid 0.017 G 0.013 G
Total 0.017 G 0.013 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.

Note: The specific food items compared are: Cabbage (Cabbage, raw) and Sweet Potatoes (Sweet potato, raw, unprepared) .

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