Lettuce vs. Cabbage — Health Impact and Nutrition Comparison

by Victoria Mazmanyan | Last updated on October 04, 2024

Medically reviewed by Jack Yacoubian

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.

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

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.

Lettuce

Cabbage

Contains more Vitamin AVitamin A	+7456.1%
Contains more Vitamin EVitamin E	+46.7%
Contains more Vitamin B1Vitamin B1	+14.8%
Contains more Vitamin B2Vitamin B2	+100%
Contains more Vitamin B3Vitamin B3	+60.3%
Contains more Vitamin KVitamin K	+66.2%
Contains more CholineCholine	+27.1%

Contains more Vitamin CVitamin C	+297.8%
Contains more Vitamin B5Vitamin B5	+58.2%
Contains more Vitamin B6Vitamin B6	+37.8%
Contains more FolateFolate	+13.2%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

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

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.

Lettuce

Cabbage

Contains more PotassiumPotassium	+14.1%
Contains more IronIron	+83%
Contains more CopperCopper	+52.6%
Contains more PhosphorusPhosphorus	+11.5%
Contains more ManganeseManganese	+56.3%
Contains more SeleniumSelenium	+100%

Contains more CalciumCalcium	+11.1%
Contains less SodiumSodium	-35.7%

~equal in Magnesium ~12mg

~equal in Zinc ~0.18mg

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

Author name: Victoria Mazmanyan

Education: General Medicine at YSMU

Last updated: October 04, 2024

Medically reviewed by Jack Yacoubian

Infographic

Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Lettuce

Protein: 1.36 g

Fats: 0.15 g

Carbs: 2.87 g

Water: 94.98 g

Other: 0.64 g

Cabbage

Protein: 1.28 g

Fats: 0.1 g

Carbs: 5.8 g

Water: 92.18 g

Other: 0.64 g

Contains more FatsFats

+50%

Contains more CarbsCarbs

+102.1%

~equal in Protein ~1.28g

~equal in Water ~92.18g

~equal in Other ~0.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison

Lettuce

Saturated Fat: Sat. Fat 0.02 g

Monounsaturated Fat: Mono. Fat 0.006 g

Polyunsaturated fat: Poly. Fat 0.082 g

Cabbage

Saturated Fat: Sat. Fat 0.034 g

Monounsaturated Fat: Mono. Fat 0.017 g

Polyunsaturated fat: Poly. Fat 0.017 g

Contains less Sat. FatSaturated Fat	-41.2%
Contains more Poly. FatPolyunsaturated fat	+382.4%

Contains more Mono. FatMonounsaturated Fat

+183.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Lettuce

Starch: 0 g

Sucrose: 0 g

Glucose: 0.36 g

Fructose: 0.43 g

Lactose: 0 g

Maltose: 0 g

Galactose: 0 g

Cabbage

Starch: 0 g

Sucrose: 0.08 g

Glucose: 1.67 g

Fructose: 1.45 g

Lactose: 0 g

Maltose: 0.01 g

Galactose: 0 g

Contains more SucroseSucrose	+∞%
Contains more GlucoseGlucose	+363.9%
Contains more FructoseFructose	+237.2%
Contains more MaltoseMaltose	+∞%

~equal in Starch ~0g

~equal in Lactose ~0g

~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Lower in Sugar
Lower in Saturated Fat
Lower in Glycemic Index
Rich in minerals
Lower in Sodium
Lower in price
Lower in Cholesterol	Equal
Rich in vitamins	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Calories	15kcal	25kcal
Protein	1.36g	1.28g
Fats	0.15g	0.1g
Vitamin C	9.2mg	36.6mg
Net carbs	1.57g	3.3g
Carbs	2.87g	5.8g
Magnesium	13mg	12mg
Calcium	36mg	40mg
Potassium	194mg	170mg
Iron	0.86mg	0.47mg
Sugar	0.78g	3.2g
Fiber	1.3g	2.5g
Copper	0.029mg	0.019mg
Zinc	0.18mg	0.18mg
Phosphorus	29mg	26mg
Sodium	28mg	18mg
Vitamin A	7405IU	98IU
Vitamin A	370µg	5µg
Vitamin E	0.22mg	0.15mg
Manganese	0.25mg	0.16mg
Selenium	0.6µg	0.3µg
Vitamin B1	0.07mg	0.061mg
Vitamin B2	0.08mg	0.04mg
Vitamin B3	0.375mg	0.234mg
Vitamin B5	0.134mg	0.212mg
Vitamin B6	0.09mg	0.124mg
Vitamin K	126.3µg	76µg
Folate	38µg	43µg
Choline	13.6mg	10.7mg
Saturated Fat	0.02g	0.034g
Monounsaturated Fat	0.006g	0.017g
Polyunsaturated fat	0.082g	0.017g
Tryptophan	0.009mg	0.011mg
Threonine	0.059mg	0.035mg
Isoleucine	0.084mg	0.03mg
Leucine	0.079mg	0.041mg
Lysine	0.084mg	0.044mg
Methionine	0.016mg	0.012mg
Phenylalanine	0.055mg	0.032mg
Valine	0.07mg	0.042mg
Histidine	0.022mg	0.022mg
Fructose	0.43g	1.45g

Which food is preferable for your diet?

Low Calories diet

Low Fats diet

Low Carbs diet

Low Glycemic Index diet

is better in case of low diet


Low Calories diet
Low Fats diet
Low Carbs diet
Low Glycemic Index diet

People also compare

Lettuce vs Tomato

Lettuce vs Cucumber

Tomato vs Cucumber

Cabbage vs Broccoli

Cabbage vs Chinese cabbage

Cabbage vs Red cabbage

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).

Vitamins Daily Need Coverage Score

69%

33%

Minerals Daily Need Coverage Score

14%

10%

Comparison summary

Which food is lower in Sugar?

Lettuce is lower in Sugar (difference - 2.42g)

Which food is lower in Saturated Fat?

Lettuce is lower in Saturated Fat (difference - 0.014g)

Which food is lower in glycemic index?

Lettuce is lower in glycemic index (difference - 32)

Which food is richer in minerals?

Lettuce is relatively richer in minerals

Which food contains less Sodium?

Cabbage contains less Sodium (difference - 10mg)

Which food is cheaper?

Cabbage is cheaper (difference - $0.3)

Which food contains less Cholesterol?

The foods are relatively equal in Cholesterol (0 mg)

Which food is richer in vitamins?

It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.