Cabbage and lettuce may look similar at first glance, but these green leafy vegetables have major differences. They have distinct nutritional values, flavours, health benefits and culinary purposes. Read this article to get an overview of the differences between cabbage and lettuce, including nutritional information, health benefits and uses.
Nutrition: Lettuce vs. Cabbage
There are several varieties of cabbage and lettuce, however, most people mistake green cabbage for lettuce owing to their similar looks. These two veggies are low in calories and offer fair amounts of protein, fat and carbs. Green cabbage is higher in most vital micronutrients, except vitamin A. Besides these, cabbage contains more calcium, iron, magnesium, phosphorus, potassium and manganese.
Both lettuce and cabbage are low-calorie, nutrient-dense vegetables, but their specific nutrients vary.
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Nutritional Content in 100g of Lettuce
Calories: 15 kcal
Water content: 95%
Fiber: 1.3g
Vitamin A: 7400 IU
Folate: 38 mcg
Vitamin C: 5.9 mg
Potassium: 194 mg
Nutritional Content in 100 g of Cabbage
Calories: 25 kcal
Water content: 92%
Fiber: 2.5g
Vitamin C: 36.6 mg
Vitamin K: 76 mcg
Potassium: 170 mg
Lettuce - Health Benefits
Hydration
The high water content helps maintain hydration and detoxify the system. This green leafy vegetable support keeps the skin supple and locks moisture.
Also Read: Lettuce: Get Good Health And Shiny Skin With This Delicate Leafy Green- Infographic
Weight Loss
Being intrinsically low in calories, lettuce is ideal for those on a weight management plan. It keeps you satiated and reduces overall calorie intake.
Heart Health
Rich in potassium, which can help regulate blood pressure and improve blood circulation. Thus, supporting normal heart functions and averting the risk of cardiovascular disease.
Skin /Eye Health
The presence of vitamin A content in lettuce improves eyesight and lowers the risk of age-related macular degeneration and vision. Further, it also enhances skin health and glow.
Cabbage - Health Benefits
Boosts Immunity
Packed with vitamin C content triggers the immune system and keeps harmful pathogens at bay.
Digestive Health
Rich in fiber, regularises bowel movements and averts the risk of constipation. Regular addition of this vegetable reduces the risk of digestive problems like bloating, flatulence and indigestion.
Anti-inflammatory
Cabbage is bestowed with potent bioactive compounds glucosinolates, that are linked to reduced inflammation and cancer prevention.
Bone Health
Vitamin K supports bone density and reduces the risk of fractures and osteoporosis.
Key Differences Between Lettuce and Cabbage
| Feature | Lettuce | Cabbage |
| Appearance | Loose, tender leaves | Dense, compact heads |
| Texture | Crisp, delicate | Firm, crunchy |
| Taste | Mild, slightly sweet | Strong, sometimes bitter |
| Growth Season | Cooler climates | Grow year-round, hardy plant |
| Culinary Uses | Salads, wraps, sandwiches | Stir-fries, soups, fermented |
Ways to Add Lettuce and Cabbage to Your Diet
Lettuce
Use as a base for mixed greens or Caesar salads.
Substitute for tortillas in low-carb wraps.
Add to sandwiches and burgers for a fresh crunch.
Blend with fruits and veggies for a hydrating, nutrient-rich drink.
Cabbage
Combine shredded cabbage with carrots and a tangy dressing.
Sauté with garlic, ginger, and soy sauce for a quick side.
Add to vegetable or miso soup for added texture and nutrients.
Make sauerkraut or kimchi to support gut health.
Potential Side Effects
Lettuce
May cause bloating in rare cases for those with sensitive stomachs.
Not as nutrient-dense as cabbage, offering fewer benefits when eaten in small amounts.
Cabbage
Can cause gas or bloating due to its high fiber content and sulfur compounds.
Overconsumption may interfere with thyroid function in individuals with iodine deficiency (due to goitrogens).
Conclusion
Lettuce and cabbage each bring unique nutritional benefits to the table. Lettuce is great for hydration and light dishes, while cabbage offers fiber and potent antioxidants. Including both in your diet can help you enjoy a wide range of health benefits. Whether you're tossing up a fresh salad or cooking a hearty stir-fry, these versatile veggies have something for everyone.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
https://www.researchgate.net/publication/312328447_Nutrient_content_of_cabbage_and_lettuce_microgreens_grown_on_compost_and_hydroponic_growing_pads
Nutrient content of cabbage and lettuce microgreens grown on compost and hydroponic growing pads
Journal of Horticulture, Carolyn F Weber
Review of Biochemical and Nutritional Constituents in Different Green Leafy Vegetables in Oman
Vijaya Saradhi Settaluri*, Kholood Mohammed Khalaf Al-Mamari, Salwa Ibrahim Mohammed Al-Balushi, Moza Khamis Zayid Al-Risi, Muhammad Behjat Ali
https://www.scirp.org/journal/paperinformation?
