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Cabbage, savoy, raw

Savoy cabbage has light green, crinkled leaves and is a rich source of vitamins and minerals. It is available year-round and can be enjoyed raw.
91%
Water
 74
Macronutrient carbohydrates 74.39%
/24
Macronutrient proteins 24.39%
/01
Macronutrient fats 1.22%
 

The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).

Ω-6 (LA, <0.1g)
Omega-6 fatty acid such as linoleic acid (LA)
 : Ω-3 (ALA, <0.1g)
Omega-3 fatty acid such as alpha-linolenic acid (ALA)
 = 0:0

Omega-6 ratio to omega-3 fatty acids should not exceed a total of 5:1. Link to explanation.

Values are too small to be relevant.

Savoy cabbage can be used raw in salads or cooked in several ways. You can serve it as a vegetable dish or as an ingredient in roulades, soups, and stews. Savoy cabbage originated in the Mediterranean area. In the 18th century, it was introduced into Germany as “Savoyer Kohl.”

Culinary uses:

Savoy cabbage is considered the most versatile of all cabbages. The leaves are tender even when raw, and it readily replaces both western hard-heading types and Chinese loose-heading varieties. Savoy cabbage retains a firm texture when cooked, and complements soups, stews, and salads.
The outer leaves are large and heavily veined. They can be filled with a variety of ingredients, rolled, and steamed for roulades. The inner leaves are pale green to creamy yellow and are crunchy and delicious when chopped and added to salads.
Pair savoy cabbage with hearty seasonings like sage, thyme, caraway, horseradish, onions, and garlic.

Not only vegans and vegetarians should read this:
A Vegan Diet Can Be Unhealthy. Nutrition Mistakes.

 

Purchasing:

Look for cabbage that is heavy for its size with leaves that are unblemished and have a bright, fresh look. Heads should be compact and tight but will have a little more give to them because of the wrinkled leaves. Peak season for most cabbages in the Northern Hemisphere runs from November through April, but it is available year-round in most markets.

Storing:

Fresh whole savoy cabbage will keep in the refrigerator for one or two weeks. The outer leaves should be kept intact without washing when storing since moisture hastens decay.

Nutritional information:

Savoy cabbage is very low in calories and provides fiber, vitamins A, K and B6, folate, potassium, manganese, thiamin, calcium, iron, and magnesium. 100g of raw savoy cabbage provides the daily requirement of vitamin C. Like all types of cabbage; savoy is rich in mustard oil glycosides.1

Description:

Cultivation and harvest:

Savoy cabbage is shaped like conventional cabbage, but the leaves have a distinctively wrinkled appearance similar to Napa cabbage leaves.  
Savoy can be difficult to grow as it is vulnerable to pests and diseases. It does best in full sun and is winter hardy, able to tolerate the cold, frost and snow. It can be left in the ground to overwinter.   

General information:

According to Wikipedia, savoy cabbage is a variety of the plant species Brassica oleracea and is one of several cabbage varieties. It has crinkled, emerald green leaves that are crunchy and tender. Savoy varieties are milder-flavored than regular green or red cabbage, but they can be used interchangeably in recipes.
Savoy cabbage distinguishes by its heavily textured, crinkled leaves with saw-like leaf margins. Its outer leaves are its toughest as they protect the plant from the elements during the growing season. You can use savoy cabbage in a variety of recipes. It can be used for roulades, in stews and soups, as well as roasted plain and drizzled with olive oil. The crunchy and tender raw leaves are delicious in salads.
Known cultivars include 'Savoy King' (in the US), 'Tundra' (green with a firm, round heart) and 'Winter King' (with dark crumpled leaves).1

Literature/Sources:

  1. Wikipedia. Savoy cabbage, en.wikipedia.org/wiki/Savoy_cabbage

Nutrient tables

The complete nutritional information, coverage of the daily requirement and comparison values with other ingredients can be found in the following nutrient tables.

Nutritional Information
per 100g 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Energy27 kcal
113 kJ
1.4%
Recommended daily allowance according to the GDA: 2000kcal
Fat/Lipids0.10 g0.1%
Recommended daily allowance according to the GDA: 70g
Saturated Fats0.01 g0.1%
Recommended daily allowance according to the GDA: 20g
Carbohydrates (inc.dietary fiber)6.1 g2.3%
Recommended daily allowance according to the GDA: 270g
Sugars2.3 g2.5%
Recommended daily allowance according to the GDA: 90g
Fiber3.1 g12.4%
Recommended daily allowance according to the GDA: 25g
Protein/Albumin2.0 g4.0%
Recommended daily allowance according to the GDA: 50g
Cooking Salt (Na:28.0 mg)71 mg3.0%
Recommended daily allowance according to the GDA: 2.4g
Recommended daily allowance according to the GDA.
Fat/Lipids
Carbohydrates
Protein/Albumin
Cooking Salt

Essential micronutrients with the highest proportions per 100g 2000 kcal
VitVitamin K 69 µg92.0%
Recommended daily allowance according to the EU: LMIV-2011: 75 µg
VitFolate, as the active form of folic acid (née vitamin B9 and 80 µg40.0%
Recommended daily allowance according to the EU: LMIV-2011: 200 µg
VitVitamin C (ascorbic acid) 31 mg39.0%
Recommended daily allowance according to the EU: LMIV-2011: 80 mg
VitVitamin B6 (pyridoxine) 0.19 mg14.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg
ElemPotassium, K 230 mg12.0%
Recommended daily allowance according to the EU: LMIV-2011: 2'000 mg
MinManganese, Mn 0.18 mg9.0%
Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg
ProtTryptophan (Trp, W) 0.02 g8.0%
Recommended daily allowance according to the WHO-Protein-2002: 0.25 g
ProtIsoleucine (Ile, I) 0.10 g8.0%
Recommended daily allowance according to the WHO-Protein-2002: 1.2 g
ProtThreonine (Thr, T) 0.07 g7.0%
Recommended daily allowance according to the WHO-Protein-2002: 0.93 g
ElemMagnesium, Mg 28 mg7.0%
Recommended daily allowance according to the EU: LMIV-2011: 375 mg

Detailed micronutrients and daily requirement coverage per 100g

Explanations of nutrient tables in general

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Essential fatty acids per 100g 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Alpha-Linolenic acid; ALA; 18:3 omega-3 0.03 g1.0%
Recommended daily allowance according to the CH-EDI-Verordnung: 2.0 g
Linoleic acid; LA; 18:2 omega-6 0.02 g< 0.1%
Recommended daily allowance according to the CH-EDI-Verordnung: 10 g

Essential amino acids per 100g 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Tryptophan (Trp, W) 0.02 g8.0%
Recommended daily allowance according to the WHO-Protein-2002: 0.25 g
Isoleucine (Ile, I) 0.10 g8.0%
Recommended daily allowance according to the WHO-Protein-2002: 1.2 g
Threonine (Thr, T) 0.07 g7.0%
Recommended daily allowance according to the WHO-Protein-2002: 0.93 g
Lysine (Lys, K) 0.09 g5.0%
Recommended daily allowance according to the WHO-Protein-2002: 1.9 g
Valine (Val, V) 0.08 g5.0%
Recommended daily allowance according to the WHO-Protein-2002: 1.6 g
Leucine (Leu, L) 0.10 g4.0%
Recommended daily allowance according to the WHO-Protein-2002: 2.4 g
Phenylalanine (Phe, F) 0.06 g4.0%
Recommended daily allowance according to the WHO-Protein-2002: 1.6 g
Methionine (Met, M) 0.02 g2.0%
Recommended daily allowance according to the WHO-Protein-2002: 0.93 g

Vitamins per 100g 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Vitamin K 69 µg92.0%
Recommended daily allowance according to the EU: LMIV-2011: 75 µg
Folate, as the active form of folic acid (née vitamin B9 and 80 µg40.0%
Recommended daily allowance according to the EU: LMIV-2011: 200 µg
Vitamin C (ascorbic acid) 31 mg39.0%
Recommended daily allowance according to the EU: LMIV-2011: 80 mg
Vitamin B6 (pyridoxine) 0.19 mg14.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg
Thiamine (vitamin B1) 0.07 mg6.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.1 mg
Vitamin A, as RAE 50 µg6.0%
Recommended daily allowance according to the EU: LMIV-2011: 800 µg
Pantothenic acid (vitamin B5) 0.19 mg3.0%
Recommended daily allowance according to the EU: LMIV-2011: 6.0 mg
Riboflavin (vitamin B2) 0.03 mg2.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg
Niacin (née vitamin B3) 0.30 mg2.0%
Recommended daily allowance according to the EU: LMIV-2011: 16 mg
Vitamin E, as a-TEs 0.17 mg1.0%
Recommended daily allowance according to the EU: LMIV-2011: 12 mg
Vitamin D 0 µg< 0.1%
Recommended daily allowance according to the EU: LMIV-2011: 5.0 µg

Essential macroelements (macronutrients) per 100g 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Potassium, K 230 mg12.0%
Recommended daily allowance according to the EU: LMIV-2011: 2'000 mg
Magnesium, Mg 28 mg7.0%
Recommended daily allowance according to the EU: LMIV-2011: 375 mg
Phosphorus, P 42 mg6.0%
Recommended daily allowance according to the EU: LMIV-2011: 700 mg
Calcium, Ca 35 mg4.0%
Recommended daily allowance according to the EU: LMIV-2011: 800 mg
Sodium, Na 28 mg4.0%
Recommended daily allowance according to the EU: LMIV-2011: 800 mg

Essential trace elements (micronutrients) per 100g 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Manganese, Mn 0.18 mg9.0%
Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg
Copper, Cu 0.06 mg6.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.0 mg
Iron, Fe 0.40 mg3.0%
Recommended daily allowance according to the EU: LMIV-2011: 14 mg
Zinc, Zn 0.27 mg3.0%
Recommended daily allowance according to the EU: LMIV-2011: 10 mg
Selenium, Se 0.90 µg2.0%
Recommended daily allowance according to the EU: LMIV-2011: 55 µg
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