Broccoli vs. Cabbage — Health Impact and Nutrition Comparison

Classification

Cabbage and broccoli share the same genus, Brassica. Still, they are assigned different species names, Brassica oleracea of the Italica cultivar for broccoli and Brassica oleracea of the capitata cultivar for cabbage.

Appearance

It is pretty easy to distinguish broccoli from cabbage, even though they are from the same genus.

Both cabbage and broccoli have their varieties. Cabbage usually differs in color (purple, red); however, there are types of broccoli that are different in their appearance too. The most common type of broccoli usually appears in dark green with a tree-like structure, while cabbage is usually layered.

Taste and Use

Both cabbage and broccoli are widely used as raw foods and in salads and other dishes like soup. While it is common to consume raw cabbage, in general, the taste of the cabbage may vary based on its type. It is more common to use broccoli in food because of its tasteless feature.

Growing Conditions

Broccoli and cabbage differ in their growing conditions too. The most common type of broccoli is an annual plant, while cabbage is biennial.

Calories

Like most vegetables, broccoli and cabbage are low in calories, but cabbage contains fewer calories than broccoli, about 25 kcal per 100g.

Protein and Fats

Cabbage is the absolute winner in total fat composition. Per 100g, it contains about 0.1g, whereas, in the case of broccoli, it is about 0.37g. Broccoli is also higher in protein; cabbage contains about 1.28g, while broccoli a bit more, 2.82g per 100g.

Carbohydrates

Cabbage and broccoli contain about the same number of carbohydrates, but broccoli contains slightly more than cabbage, about 6.64g per 100g.

When it comes to fiber, both vegetables contain almost the same amount. Regarding sugars, broccoli contains twice less than cabbage, 1.7g per 100g.

Vitamins

Broccoli is a fantastic source of vitamin C and vitamin A; per 100g, it contains 89.2mg and 623IU, respectively. Broccoli is 6 times higher in vitamin A and 2 richer in vitamin C.

However, a 100g serving of broccoli can fulfill the daily required amount of vitamin C. Broccoli is richer in vitamins B2, B3, and B6.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Broccoli

11

Cabbage

0

Contains more Vitamin CVitamin C	+143.7%
Contains more Vitamin AVitamin A	+535.7%
Contains more Vitamin E Vitamin E	+420%
Contains more Vitamin B1Vitamin B1	+16.4%
Contains more Vitamin B2Vitamin B2	+192.5%
Contains more Vitamin B3Vitamin B3	+173.1%
Contains more Vitamin B5Vitamin B5	+170.3%
Contains more Vitamin B6Vitamin B6	+41.1%
Contains more Vitamin KVitamin K	+33.7%
Contains more FolateFolate	+46.5%
Contains more CholineCholine	+74.8%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

Minerals

Broccoli wins the mineral competition as well, containing more potassium, calcium, phosphorus, sodium, and iron.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Broccoli

9

Cabbage

1

Contains more MagnesiumMagnesium	+75%
Contains more CalciumCalcium	+17.5%
Contains more PotassiumPotassium	+85.9%
Contains more IronIron	+55.3%
Contains more CopperCopper	+157.9%
Contains more ZincZinc	+127.8%
Contains more PhosphorusPhosphorus	+153.8%
Contains more ManganeseManganese	+31.3%
Contains more SeleniumSelenium	+733.3%

Contains less SodiumSodium

-45.5%

Glycemic Index

Vegetables are considered to be foods with low glycemic indexes; cabbage and broccoli are no exceptions.

While exact numbers for the glycemic index values of these vegetables have not yet been calculated, they are assumed to be low due to high fiber content and low amounts of sugar.

This page provides more information about how cabbage affects blood glucose levels.

Acidity

Both cabbage and broccoli are slightly acidic and may vary based on their cultivars and growing conditions.

For the cabbage, the pH value is estimated to be around 5.50 - 6.75, and for broccoli, it is 6.30 - 6.85, making it slightly more acidic than cabbage (1).

Even though both vegetables are slightly acidic, they are not considered acid-forming foods. Relating to the potential renal acid load (PRAL), the value is -2.8 for cabbage and -4 for broccoli, making them alkaline-forming. The PRAL shows the potential of food to produce acid inside the organism during metabolism.

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

Broccoli is rich in vitamins, minerals, and bioactive compounds such as sulforaphane, which has been associated with cardiovascular health. Sulforaphane has antioxidant and anti-inflammatory properties that may help decrease the risk of atherosclerosis by reducing oxidative stress and inflammation (6, 7).

Cabbage is also packed with vitamins, minerals (including potassium), and antioxidants like vitamin C and anthocyanins. These nutrients contribute to its potential cardiovascular benefits, including lowering blood pressure.

Both vegetables are low in calories and high in fiber, which can support heart health by promoting healthy digestion and helping to regulate cholesterol levels.

In summary, both broccoli and cabbage can be beneficial for cardiovascular health as part of a balanced diet rich in fruits and vegetables. Incorporating a variety of cruciferous vegetables into your meals can provide a range of nutrients and protective compounds that support overall heart health.

Cancer

It is shown that both cabbage and broccoli contain a substance called sulforaphane, which is rich in sulfur and has various positive benefits on human health.

Research shows that sulforaphane is an adequate chemoprotective substance, as it inhibits tumor growth and increases cancer cells’ sensitivity to chemotherapy (4, 5).

Using at least five servings (2½ cups) a day is suggested for the cruciferous plants. Both cabbage and broccoli are rich in antioxidants, which may also positively affect cancer prevention.

It is also shown that growth time affects the anticancer activity of broccoli. For example, broccoli collected in October had the highest cancer cell inhibition activity (8).

Diabetes

While both cabbage and broccoli have a low glycemic index, it is crucial to control the intake of both vegetables due to their chemical composition. Low amounts of daily consumption have a positive effect overall; however, high amounts may have harmful side effects on individuals with type 2 diabetes (9).

One study concerning broccoli shows that its consumption needs to be under control. While specific amounts of broccoli may affect positively, overuse can lead to hypoglycemia in patients who have diabetes (5).

Bone Health

Broccoli is high in vitamin K and calcium, two nutrients that can help to keep your bones strong and healthy.

According to a test-tube study, the sulforaphane present in broccoli may help prevent osteoarthritis. However, more research is required (10).