Cabbage vs. Spinach

Nutrition comparison of Cabbage and Spinach


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

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

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

  • Both spinach and cabbage are high in Vitamin C and dietary fiber.
  • Spinach has more beta-carotene and lutein + zeaxanthin than cabbage, however, cabbage contains more alpha-carotene than spinach.
  • Spinach has more riboflavin, niacin and folate, however, cabbage contains more pantothenic acid.
  • Spinach is a great source of iron.
  • Spinach is an excellent source of Vitamin A, Vitamin K, calcium and potassium.
Detailed nutritional comparison of cabbage and spinach 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 Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.


Image of Cabbage src
Image of Spinach src

Calories and Carbs

calories

Spinach and cabbage contain similar amounts of calories - spinach has 23 calories per 100 grams and cabbage has 25 calories.

For macronutrient ratios, cabbage is much lighter in protein, much heavier in carbs and similar to spinach for fat. Cabbage has a macronutrient ratio of 18:82:0 and for spinach, 43:57:0 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cabbage Spinach
Protein 18% 43%
Carbohydrates 82% 57%
Fat ~ ~
Alcohol ~ ~

carbohydrates

Spinach and cabbage contain similar amounts carbs - spinach has 3.6g of total carbs per 100 grams and cabbage has 5.8g of carbohydrates.

dietary fiber

Both spinach and cabbage are high in dietary fiber. Spinach is very similar to spinach for dietary fiber - spinach has 2.2g of dietary fiber per 100 grams and cabbage has 2.5g of dietary fiber.

sugar

Spinach and cabbage contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and cabbage has 3.2g of sugar.



Protein

protein

Spinach and cabbage contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and cabbage has 1.3g of protein.

Fat

saturated fat

Both spinach and cabbage are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and cabbage has 0.03g of saturated fat.

Vitamins

Vitamin C

Both spinach and cabbage are high in Vitamin C. Cabbage has 30% more Vitamin C than spinach - spinach has 28.1mg of Vitamin C per 100 grams and cabbage has 36.6mg of Vitamin C.

Vitamin A

Spinach is an excellent source of Vitamin A and it has 92 times more Vitamin A than cabbage - spinach has 469ug of Vitamin A per 100 grams and cabbage has 5ug of Vitamin A.

Vitamin E

Spinach has 12 times more Vitamin E than cabbage - spinach has 2mg of Vitamin E per 100 grams and cabbage has 0.15mg of Vitamin E.

Vitamin K

Spinach is an excellent source of Vitamin K and it has 535% more Vitamin K than cabbage - spinach has 482.9ug of Vitamin K per 100 grams and cabbage has 76ug of Vitamin K.

The B Vitamins

Spinach has more riboflavin, niacin and folate, however, cabbage contains more pantothenic acid. Both cabbage and spinach contain significant amounts of thiamin and Vitamin B6.

Cabbage Spinach
Thiamin 0.061 MG 0.078 MG
Riboflavin 0.04 MG 0.189 MG
Niacin 0.234 MG 0.724 MG
Pantothenic acid 0.212 MG 0.065 MG
Vitamin B6 0.124 MG 0.195 MG
Folate 43 UG 194 UG

Minerals

calcium

Spinach is an excellent source of calcium and it has 148% more calcium than cabbage - spinach has 99mg of calcium per 100 grams and cabbage has 40mg of calcium.

iron

Spinach is a great source of iron and it has 477% more iron than cabbage - spinach has 2.7mg of iron per 100 grams and cabbage has 0.47mg of iron.

potassium

Spinach is an excellent source of potassium and it has 228% more potassium than cabbage - spinach has 558mg 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,

Cabbage Spinach
apigenin 0.08 mg ~
luteolin 0.1 mg 0.74 mg
kaempferol 0.18 mg 6.38 mg
Quercetin 0.28 mg 3.97 mg
myricetin ~ 0.35 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, spinach has more beta-carotene and lutein + zeaxanthin than cabbage per 100 grams, however, cabbage contains more alpha-carotene than spinach per 100 grams.

Cabbage Spinach
beta-carotene 42 UG 5626 UG
alpha-carotene 33 UG ~
lutein + zeaxanthin 30 UG 12198 UG

Omega-3 and Omega-6

omega 6s

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

Cabbage Spinach
linoleic acid 0.017 G 0.026 G
Total 0.017 G 0.026 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 Spinach (Spinach, raw) .

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G Water G
G Starch G
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