Lettuce vs. Cabbage. Which one is a healthier vegetable?
Summary
Cabbage is richer in dietary fiber. Lettuce is richer in vitamins and minerals, containing more vitamins A, vitamin E, vitamin K, vitamins B1, B2, and B3, also iron, potassium, copper, and phosphorus. However, cabbage is much richer in vitamin C and also contains larger amounts of vitamin B5, vitamin B6, folate, and calcium.
Cabbage and lettuce possess beneficial qualities in cardiovascular health, diabetes, obesity, and oncological diseases. Red cabbage and lettuce tend to have stronger antioxidant effects.
Both cabbage and lettuce are full of fiber, vitamins, and minerals and are overall great for health. The final choice depends on personal preference.
Table of contents
Introduction
Due to their similar appearance, lettuce and cabbage are often confused, although they have nothing in common botanically. In this article, we will further discuss the similarities and differences between these two vegetables, especially in nutrition, and their impact on health.
Classification
Lettuce and cabbage are both layered, crunchy and often green vegetables; however, they belong to separate families. Lettuce belongs to the Asteraceae family and the Lactuca genus, while cabbage is a part of the Brassicaceae family and the Oleracea species. Cabbage is closely related to broccoli, cauliflower, kale, and Brussel sprouts.
Appearance
Both cabbage and lettuce have short stems; however, lettuce leaves to wrap each other, giving lettuce a more oblong shape, whereas cabbages look more round. Lettuce tends to have more chlorophyll, giving it a darker green coloring. Some variants of cabbages and lettuce can also be red or purple.
Taste and Use
Lettuce, containing more water, has a weaker taste and no smell, as opposed to cabbages, which have a strong taste and odor. Cabbage being crunchier, is often used in the kitchen in boiled or steamed forms, while lettuce is more commonly consumed raw.
Growing Conditions
These two vegetables also grow under different conditions. Lettuce is an annual plant that thrives in warmer climates, whereas cabbage is biannual and prefers cooler environments.
Varieties
Both lettuce and cabbages have various cultivars. These cultivars can differ by looks, taste, and nutritional values.
The most common varieties of lettuce are looseleaf, Romaine or cos, and iceberg or crisphead. Iceberg lettuce is the prevalent cultivar used in the United States, and most resembles white cabbage by its appearance.
The most widely used varieties of cabbage are green, red, or purple, Savoy, and napa, or Chinese cabbage. Brussels sprouts can also be considered to be small cabbages.
Nutrition
In this article, we are using the nutritional values for Romaine lettuce and green cabbage.
Like most vegetables, lettuce and cabbage consist predominantly of water. The tougher texture of cabbages is a result of a lower water density. Lettuce consists of 95% water, whereas cabbage contains 92% water.
Macronutrients and Calories
One serving of lettuce equals 36 grams, or one cup of shredded lettuce. A serving of cabbage, on the other hand, is only 23 grams or one average leaf.
Calories
Due to the higher density of macronutrients, cabbage contains more calories. 100g of cabbage contains 25 calories, whereas the same amount of lettuce has only 15.
Both lettuce and cabbage are low-calorie foods.
Protein and Fats
Lettuce and cabbage contain approximately the same amount of protein. Lettuce is only slightly richer in protein with 1.36g of it in every 100g, while cabbage contains around 0.1g less protein per 100g. Both lettuce and cabbage have some amounts of all essential amino acids.
Lettuce and cabbage are also similar in fat content. Lettuce only contains 0.05g more of it per 100g.
The predominant fat type in lettuce is the preferable polyunsaturated fatty acids when cabbage contains more saturated fatty acids. However, a hundred grams of lettuce contains only 0.15g of fats.
Carbohydrates
Cabbage contains almost double the number of carbohydrates that lettuce does, with 5.8g per 100g. Both vegetables, but especially cabbages, are rich in dietary fiber, which makes up about 45% of total carbohydrates.
The sugars found in lettuce are glucose and fructose. In addition to that, cabbage contains some sucrose and maltose.
Vitamins
Lettuce is an amazing source of vitamin A, containing over 50 times more of it than cabbages. Lettuce is also richer in vitamin K, vitamin E, vitamin B1, vitamin B2, and vitamin B3. One hundred grams of Romaine lettuce contains more than enough of the daily value of both vitamins A and K.
On the other hand, cabbage contains four times more vitamin C and is also higher in vitamin B5, vitamin B6, and folate or vitamin B9. A 100g of cabbage contains 41% of the daily value of vitamin C.
Both vegetables are entirely absent in vitamin D and vitamin B12.
Vitamin Comparison
Minerals
Lettuce is richer in minerals, being higher in iron, potassium, copper, and phosphorus.
Cabbage is richer in calcium but lower in sodium.
Lettuce and cabbage contain equal amounts of magnesium and zinc.
Mineral Comparison
Glycemic Index
In general, vegetables tend to have a low glycemic index. Lettuce and cabbage are no exceptions to this rule.
An exact number for the glycemic index of cabbage or lettuce has not yet been researched. However, due to the low amount of carbohydrates, these values are assumed to be low.
You can read more about how cabbage affects blood glucose on our page.
Acidity
The acidity of both lettuce and cabbage can vary depending on environmental conditions and changes among cultivars. Lettuce and cabbage are slightly acidic foods.
The pH values of different lettuce varieties usually fall between 5.9 to 6.2. Lettuce grown in winter has a lower pH value when compared to lettuce grown in the summer (1).
The pH value for cabbages can be in the range of 5.2 to 6.8. Green cabbages usually have a pH value of 5.5 to 6.75 (2).
Even though these vegetables are slightly acidic, they are not acid-forming. Based on the potential renal acid load (PRAL), the acidity of lettuce is -3.1, making it alkaline-forming. The PRAL of cabbages has been calculated to be -2.8: also alkaline. The PRAL shows the capacity of the food to produce acids or bases inside the organism.
Weight Loss
Vegetables are known for their positive effects on weight loss diets. Like most vegetables, lettuce and cabbage are also low-calorie foods, rich in dietary fiber. Cabbage has more than twice the amount of dietary fiber.
Increased vegetable consumption prevents long-term weight gain and provides further food-specific guidance for the prevention of obesity, a primary risk factor for type 2 diabetes, cardiovascular diseases, cancers, and many other health conditions (3).
Cabbage and lettuce have been a part of the original low-carb diet in the late 18th century and have not lost their importance in these kinds of diets since (4).
Red cabbage has been studied to suppress pancreatic enzymes, consequently reducing fat and sugar absorption from the gastrointestinal tract, as well as decreasing blood glucose levels after high-starch meals (5).
Cabbage Soup Diet
The cabbage soup diet is a 7-day low-calorie, high-fiber diet. As the name implies, this diet relies mainly on cabbage soup, although you can have other foods in limited amounts, mainly also vegetables or fruits.
Overall, soup consumption has been associated with a lower dietary energy density and a better diet quality in adults (6). However, the cabbage soup diet is an extreme form of diet that ideally is not often recommended, and after the initial weight loss, the weight may be regained quickly. Also, restrictive diets have been shown to create a bad relationship with foods that will negatively impact food behavior (7).
Health Impact
Health Benefits
Cabbage and lettuce are both rich in certain macronutrients and phytochemicals that give these vegetables various beneficial properties.
Cardiovascular Health
Cruciferous vegetables, such as cabbages, have been studied to promote cardiovascular health and overall longevity (8).
Research suggests that diets with nitrate-rich foods, such as lettuce, may lower the risk of heart attack or stroke mortality (9).
Diabetes
Red lettuce has been researched to have the potential to improve metabolic syndrome conditions of fatty liver and glucose metabolism, expressing antidiabetic effects due to the polyphenols found within (10). Red varieties of both lettuce and cabbages tend to have the highest amounts of antioxidant polyphenols (11).
A study has demonstrated the potential of cabbage to control blood sugar and lessen oxidative stress in the liver (12).
In general, diabetes patients benefit from a diet high in vegetables and fruit (7).
Cancer
Most meta-analyses have found inverse associations between cruciferous vegetable intake, such as cabbage, and risk of bladder, breast, colorectal, endometrial, gastric, lung, ovarian, pancreatic, prostate, and renal cancer (13).
Red lettuce has also been found to have significantly higher antitumor activity (14).
Downsides and Risks
Cabbage and lettuce have extremely few downsides as long as they are grown in the right conditions and used in moderation.
The 2015-2020 Dietary Guidelines for Americans recommend that adults consume one and a half to two and a half cup-equivalents of dark-green vegetables per week as part of healthy meals (13).
References
- https://www.redalyc.org/pdf/3052/305249823014.pdf
- https://www.clemson.edu/extension/food/food2market/documents/ph_of_common_foods.pdf
- https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1001878
- https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(10)61535-8/fulltext
- https://www.researchgate.net/publication/318762165
- https://pubmed.ncbi.nlm.nih.gov/24382211/
- https://nedc.com.au/eating-disorder-resources/find-resources/show/issue-59-i-the-starved-brain-can-what-we-eat-determine-how-we-think/
- https://pubmed.ncbi.nlm.nih.gov/21593509/
- https://www.health.harvard.edu/heart-health/a-salad-a-day-keeps-stroke-away
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4082798/
- https://pubmed.ncbi.nlm.nih.gov/26065768/
- https://scialert.net/fulltext/?doi=jas.2019.413.420
- https://lpi.oregonstate.edu/mic/food-beverages/cruciferous-vegetables
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5979491/
Infographic
Macronutrient Comparison
Fat Type Comparison
Carbohydrate type comparison
Comparison summary table
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.57g | 3.3g |
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| Protein | 1.36g | 1.28g |
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| Fats | 0.15g | 0.1g |
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| Carbs | 2.87g | 5.8g |
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| Calories | 15kcal | 25kcal |
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| Fructose | 0.43g | 1.45g |
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| Sugar | 0.78g | 3.2g |
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| Fiber | 1.3g | 2.5g |
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| Calcium | 36mg | 40mg |
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| Iron | 0.86mg | 0.47mg |
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| Magnesium | 13mg | 12mg |
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| Phosphorus | 29mg | 26mg |
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| Potassium | 194mg | 170mg |
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| Sodium | 28mg | 18mg |
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| Zinc | 0.18mg | 0.18mg | |
| Copper | 0.029mg | 0.019mg |
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| Manganese | 0.25mg | 0.16mg |
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| Selenium | 0.6µg | 0.3µg |
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| Vitamin A | 7405IU | 98IU |
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| Vitamin A RAE | 370µg | 5µg |
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| Vitamin E | 0.22mg | 0.15mg |
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| Vitamin C | 9.2mg | 36.6mg |
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| Vitamin B1 | 0.07mg | 0.061mg |
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| Vitamin B2 | 0.08mg | 0.04mg |
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| Vitamin B3 | 0.375mg | 0.234mg |
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| Vitamin B5 | 0.134mg | 0.212mg |
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| Vitamin B6 | 0.09mg | 0.124mg |
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| Folate | 38µg | 43µg |
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| Vitamin K | 126.3µg | 76µg |
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| Tryptophan | 0.009mg | 0.011mg |
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| Threonine | 0.059mg | 0.035mg |
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| Isoleucine | 0.084mg | 0.03mg |
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| Leucine | 0.079mg | 0.041mg |
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| Lysine | 0.084mg | 0.044mg |
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| Methionine | 0.016mg | 0.012mg |
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| Phenylalanine | 0.055mg | 0.032mg |
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| Valine | 0.07mg | 0.042mg |
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| Histidine | 0.022mg | 0.022mg | |
| Saturated Fat | 0.02g | 0.034g |
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| Monounsaturated Fat | 0.006g | 0.017g |
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| Polyunsaturated fat | 0.082g | 0.017g |
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Which food is preferable for your diet?
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
Comparison summary
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.
- Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/nutrients
- Cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169975/nutrients
All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.