Cabbage and certain types of lettuce might look afavor, yet these vegetables have actually major differences.
To start, cabbage and also lettuce are completely different vegetables. They likewise have distinctive nutritional prorecords, flavors, textures, and culinary supplies.
This write-up describes the distinctions between cabbage and also lettuce, consisting of nutrition information, health and wellness benefits, and also exactly how they are used in the kitchen.
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Tbelow are many types of cabbage and lettuce. However, the majority of world especially mistake green cabbage — the a lot of widespread type of cabbage in grocery stores — for iceberg lettuce because of their equivalent appearances.
Though green cabbage and also iceberg lettuce might look alike, they have actually completely various nutritional propapers.
The adhering to table compares the nutrients discovered in 100-gram servings of raw green cabbage and iceberg lettuce (1, 2).
|Eco-friendly cabbage||Iceberg lettuce|
|Protein||1 gram||1 gram|
|Carbs||6 grams||3 grams|
|Fat||Less than 1 gram||Less than 1 gram|
|Fiber||3 grams||1 gram|
|Vitamin A||2% of the Reference Daily Intake (RDI)||10% of the RDI|
|Vitamin C||61% of the RDI||5% of the RDI|
|Vitamin K||96% of the RDI||30% of the RDI|
|Vitamin B6||6% of the RDI||2% of the RDI|
|Folate||11% of the RDI||7% of the RDI|
As you deserve to check out, both cabbage and iceberg lettuce are low in calories and also supply minimal protein, fat, and carbs. At the same time, green cabbage is greater in a lot of nutrients — except vitamin A.
Cabbage is likewise better in minerals than iceberg lettuce. It includes even more calcium, iron, magnesium, phosphorus, potassium, and also manganese. It additionally includes more fiber, a nutrient essential to digestive wellness (3).
Keep in mind that the table over compares just two varieties of cabbage and lettuce. Different forms of lettuce and also cabbage contain differing quantities of nutrients.Summary
Eexceptionally range of cabbage and lettuce has a unique nutritional profile. Two of the many widespread varieties are green cabbage and iceberg lettuce. They may look comparable, but green cabbage is better in fiber and also a lot of vitamins and minerals than iceberg lettuce.
Health benefits of cabbage and lettuce
Eating any type of form of vegetable, consisting of cabbage or lettuce, deserve to advantage your health.
However before, cabbage and also lettuce might have actually different results on wellness as a result of their differing levels of nutrients and also plant compounds.
Both are rich in fiber
Cabbage beats iceberg lettuce in fiber content. That shelp, consisting of either cabbage or various creates of leafy green lettuce in your diet can substantially increase your fiber intake.
Eating a diet high in fiber-rich vegetables is essential to your digestive health. Fiber — plant material that you can’t digest — helps store your bowel motions continuous and also feeds the helpful bacteria in your gut (4).
Additionally, eating a high-fiber diet have the right to aid you lose excess body fat and preserve a healthy and balanced weight. Fiber slows digestion, which may rise feelings of fullness after meals, resulting in diminished food intake (5).
A testimonial of 3 researches consisting of over 133,000 participants looked at exactly how fiber intake influenced body weight over 4 years.
It discovered that world via the greatest intake of fiber-rich fruits and vegetables lost significantly even more weight than those who ate much less fiber-wealthy produce (6).
Plus, eating fiber might aid regulate blood sugar, improve heart health and wellness, and improve immune feature (7).
Both contain vitamins, minerals, and also antioxidants
Both cabbage and iceberg lettuce are great resources of nutrients. However before, cabbage includes substantially even more vitamins and also minerals than iceberg lettuce, consisting of vitamins C and also K, folate, and also potassium (1, 2).
In particular, green cabbage is packed with antioxidants, consisting of polyphenol compounds and also vitamin C. Antioxidants have actually effective anti-inflammatory properties and also help fight cellular damages caused by unstable molecules dubbed free radicals (8).
In fact, one research oboffered that green cabbage had a higher level of antioxidant activity than Savoy and Chinese cabbage ranges (9).
While iceberg lettuce includes antioxidants, cabbage and also various other lettuce varieties favor red lettuces contain much greater quantities (10).
Incorporating vitamin-, mineral-, and also antioxidant-well-off foods items right into your diet deserve to help alleviate your threat of many type of chronic problems, such as diabetes and heart and also neurodegenerative conditions (11, 12, 13).
It need to be listed that other ranges of lettuce, such as romaine lettuce and also red leaf lettuce, are packed with vitamins, minerals, and also antioxidants. In fact, these lettuce ranges can contain better quantities of particular nutrients than cabbage does (14, 15).
For example, romaine lettuce consists of virtually twice the amount of potassium uncovered in the very same quantity of green cabbage (1, 14).Summary
Both cabbage and also lettuce contain fiber, vitamins, minerals, and also antioxidants. Cabbage is mostly a richer resource, yet it relies on the variety of lettuce or cabbage. Iceberg lettuce is generally reduced in nutrients than various other ranges favor red leaf lettuce.
Culinary differences in between cabbage and also lettuce
Although cabbage and lettuce look equivalent, they have actually entirely various spices and also are supplied in different means in the kitchen.
For example, green cabbage has actually an extra complicated, peppery flavor and a crunchier texture than iceberg lettuce, which has actually a somewhat bland also, watery taste.
The tougher texture of cabbage enables it to organize up well in food preparation applications such as boiling, which is why cabbage is often offered cooked.
Though iceberg and other lettuces have the right to be cooked, they are most regularly served raw. Iceberg is generally chopped up in salads, supplied to garnish plates, or layered right into burgers.
Raw cabbage have the right to also be unified via mayonnaise, vinegar, mustard, and various other ingredients to make coleslaw, a renowned side dish for barbecues and also picnics.Summary
Cabbage and lettuce have actually various flavor prodocuments and also culinary uses. Cabbage is frequently served cooked or provided in colesregulation dishes, while lettuce is typically eaten fresh.
Which need to you choose?
If you’re in search of the healthier choice of the two, pick cabbage. Lettuce ranges such as red leaf lettuce and also romaine are likewise good options.
Cabbage, including green and also red cabbage, is frequently greater in vitamins, minerals, and also useful plant compounds than iceberg lettuce.
However before, save in mind that cabbage has actually a different taste and also texture than lettuce, so it might not job-related well in particular lettuce-based recipes.
For instance, raw cabbage can be made into a salad, but lettuce ranges such as iceberg are normally wanted in these types of dishes due to their milder flavor and also lighter crunch.
If you want the texture of lettuce yet are looking for an extra nutritious option than iceberg, choose a range of lettuce that includes better levels of nutrients, such as red leaf or romaine lettuce (14, 15).Summary
Whether you pick cabbage or lettuce counts on exactly how you setup to use it, and also your nutritional and also flavor preferences.
The bottom line
Tright here are many kind of different varieties of cabbage and lettuce, each with its own nutrient profile. All of them are healthy choices, however some are higher in nutrients than others.
Though green cabbage and iceberg lettuce look similar, green cabbage is more nutritious. The 2 additionally have significantly various spices, textures, and also culinary provides.
Cabbage has a tendency to be offered in cooked dishes and also coleslegislation, while lettuce is normally eaten raw in salads, burgers, and sandwiches.
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If you’re deciding between the two, cabbage is the even more nutritious choice. However, in a case in which just lettuce will certainly perform, attempt a much more nutrient-dense array like romaine or red leaf lettuce.