Cabbage and lettuce possess beneficial qualities on cardiovascular health, diabetes, obesity, and oncological diseases.Both cabbage and lettuce are full of fiber, vitamins, minerals and are overall great for health.Due to their similar appearance, lettuce and cabbage are often confused, even though 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.Lettuce and cabbage are both layered, crunchy, and often green vegetables; however, they belong to separate families.Cabbage is closely related to broccoli, cauliflower, kale, and Brussel sprouts.Cabbage being crunchier is often used in the kitchen in boiled or steamed forms, while lettuce is more commonly consumed raw.Lettuce is an annual plant that thrives in warmer climates, whereas cabbage is biannual and prefers cooler environments.Iceberg lettuce is the prevalent cultivar used in the United States and most resembles white cabbage by its appearance.Both vegetables, but especially cabbages, are rich in dietary fiber, which makes up about 45% of total carbohydrates.The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food Lettuce 5 : 2 Cabbage Contains more Iron +83% Contains more Potassium +14.1% Contains more Copper +52.6% Contains more Phosphorus +11.5% Contains more Calcium +11.1% Contains less Sodium -35.7% Equal in Magnesium - 12 Equal in Zinc - 0.18 Lettuce Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 33% 11% 18% 10% 10% 5% 13% 4% Cabbage Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 12% 15% 9% 7% 5% 12% 3% Contains more Iron +83% Contains more Potassium +14.1% Contains more Copper +52.6% Contains more Phosphorus +11.5% Contains more Calcium +11.1% Contains less Sodium -35.7% Equal in Magnesium - 12 Equal in Zinc - 0.18.The PRAL shows the capacity of the food to produce acids or bases inside the organism.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).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).Cabbage and lettuce are both rich in certain macronutrients and phytochemicals that give these vegetables various beneficial properties.A high intake of vegetables has been consistently associated with a reduced risk of cardiovascular disease.Cardiovascular disease mortality also has been found to have an inverse association with intake of total vegetables (7).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).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 of the liver (12).In general, diabetes patients benefit from a diet high in vegetables and fruit (7).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). .
Cabbage vs. Lettuce: What's the Difference?
Though green cabbage and iceberg lettuce may look alike, they have completely different nutritional profiles.They may look similar, but green cabbage is higher in fiber and most vitamins and minerals than iceberg lettuce.That said, including either cabbage or various forms of leafy green lettuce in your diet can significantly boost your fiber intake.Fiber — plant material that you can’t digest — helps keep your bowel movements regular and feeds the beneficial bacteria in your gut ( 4 ).Additionally, eating a high-fiber diet can help you lose excess body fat and maintain a healthy weight.Fiber slows digestion, which may increase feelings of fullness after meals, leading to reduced food intake ( 5 ).A review of 3 studies including over 133,000 participants looked at how fiber intake affected body weight over 4 years.It found that people with the highest intake of fiber-rich fruits and vegetables lost significantly more weight than those who ate less fiber-rich produce ( 6 ).Plus, eating fiber may help regulate blood sugar, improve heart health, and enhance immune function ( 7 ).Incorporating vitamin-, mineral-, and antioxidant-rich foods into your diet can help reduce your risk of many chronic conditions, such as diabetes and heart and neurodegenerative diseases ( 11 , 12 , 13 ).For example, green cabbage has a more complex, peppery flavor and a crunchier texture than iceberg lettuce, which has a somewhat bland, watery taste.Raw cabbage can also be combined with mayonnaise, vinegar, mustard, and other ingredients to make coleslaw, a popular side dish for barbecues and picnics.For example, raw cabbage can be made into a salad, but lettuce varieties such as iceberg are usually preferred in these types of dishes due to their milder flavor and lighter crunch. .
Cabbage vs Lettuce: What Is the Difference?
However, when it comes to nutrition, taste, appearance, and how to grow it, lettuce and cabbage are actually extremely different.Cabbage also has over twice of the dietary fiber that lettuce has, which makes it a good substitute in a salad.Cabbage and lettuce are both green vegetables that have many layers of leaves.Cabbage is made up of a short stem and a head that forms a bulb-type shape.Although it is usually thought of as having a green color, there are also red and purple variations of cabbage.Lettuce, on the other hand, needs to be grown in sandy soil with a pH of somewhere between 6 and 7.Lettuce, like cabbage, also needs to be kept generally moist, because its leaves will begin to wilt if it is not kept watered.In conclusion, lettuce and cabbage may look similar at times, but they are very different. .
Kale, Brussels sprouts, cauliflower, and cabbage are all varieties of
This makes it pretty interesting that kale and cabbage — along with broccoli, Brussels sprouts, cauliflower, collard greens, and kohlrabi, and several other vegetables — all come from the exact same plant species: Brassica oleracea.About 2500 years ago, B. oleracea was solely a wild plant that grew along the coast of Britain, France, and countries in the Mediterranean.Though they're all the same species, these various crops are cultivars — different varieties bred to have desirable qualities for human purposes.This also happens with domesticated animals: we pick out the qualities we prize, whether it's the ability to produce lots of milk (dairy cows) or friendliness and loyalty (dogs). .
What's the difference between Cabbage and Lettuce?
Lettuce traces its origin to the Lactusa or Asteraceae family, on the other hand Cabbage belongs to the Brassica plant family.Cabbage consists of a short stem and a head that forms a bulb-type shape.It is usually green in color and the outer leaves are harder to eat while the inner ones are softer.Compared to cabbage, lettuce is soft in texture and has high water content. .
Lettuce, Other Leafy Greens, and Food Safety
CDC estimates that germs on produce eaten raw cause a large percentage of U.S. foodborne illnesses.Other harmful germs found on leafy greens include norovirus, Salmonella, Listeria, and Cyclospora.People who have health problems or take medicines that lower the body’s ability to fight germs and sickness (a weakened immune system) external icon.To reduce your chance of getting sick, always follow the steps for safely handling and preparing leafy greens before eating or serving them.Always follow the steps for safely handling and preparing leafy greens before feeding them to pets and other animals.Studies show that this step removes some of the germs and dirt on leafy greens and other vegetables and fruits.What other food safety steps should I keep in mind when I select, store, and prepare leafy greens and other produce?Make sure pre-cut produce, such as bagged salad or cut fruits and vegetables, is refrigerated or on ice at the store.Separate produce from raw meat, poultry, seafood, and eggs in your shopping cart, grocery bags, and refrigerator.Store leafy greens, salads, and all pre-cut and packaged produce in a clean refrigerator with the temperature set to 40°F or colder.Use separate cutting boards and utensils for produce and for raw meat, poultry, seafood, and eggs.Wash utensils, cutting boards, and kitchen surfaces with hot, soapy water after each use.Cook thoroughly or throw away any produce that touches raw meat, poultry, seafood or their juices.Germs that make people sick can be found in many places, including in the soil, in the feces or poop of animals, in refrigerators, and on kitchen surfaces.For example, germs from animal poop can get in irrigation water or fields where theexternal icon vegetables grow.Germs can also get on leafy greens in packing and processing facilities, in trucks used for shipping, from the unwashed hands of food handlers, and in the kitchen.To prevent contamination, leafy greens should be grown and handled safely at all points from farm to fork.Read a study by CDC and partners on what we have learned from 10 years of investigating E. coli outbreaks linked to leafy greens.In 2014–2018, a total of 51 foodborne disease outbreaks linked to leafy greens (mainly lettuce) were reported to CDC.Most recently, in 2019–2021, CDC investigated and warned the public about nine multistate outbreaks linked to leafy greens.All kinds of produce, including organic leafy greens, can be contaminated with harmful germs at any point from farm to fork.Leafy greens grown using these methods also can be contaminated with harmful germs at any point from farm to fork.CDC is collaborating with FDA, academia, and industry to investigate the factors that contribute to leafy greens contamination.The leafy greens industry, FDA, and state regulatory authorities have been implementing provisions of the Produce Safety Ruleexternal icon as part of the FDA Food Safety Modernization Act (FSMA).external icon They are considering what further measures can be taken. .
Cabbage: Health benefits, facts, research
Many studies have suggested that increasing consumption of plant-based foods like cabbage decreases the risk of diabetes, obesity, heart disease, and overall mortality.A compound found in cabbage and other cruciferous vegetables known as 3,3′-diindolylmethane (DIM) has been shown to increase short-term survival rates in some animal studies on radiation.Research over the past 30 years has consistently shown that consuming cruciferous vegetables is associated with a lower risk of cancer.Promising results at the molecular level have been seen with multiple types of cancers, including melanoma, esophageal, prostate, and pancreatic.Researchers have discovered that sulforaphane has the power to inhibit the harmful enzyme histone deacetylase (HDAC), known to be involved in the progression of cancer cells.The ability to stop HDAC enzymes could make sulforaphane-containing foods a potentially powerful part of cancer treatment.The same potent anthocyanins in red cabbage that help protect against cancer have been shown to suppress the inflammation that may lead to cardiovascular disease.Healthy microbes generate an acidic environment to preserve and develop flavor; the enzymes produced in fermentation make vitamins and minerals easier to absorb.Recent studies have shown that dietary fiber may even play a role in regulating the immune system and inflammation, consequently decreasing the risk of inflammation-related conditions such as cardiovascular disease, diabetes, cancer, and obesity. .
What Is the Difference between Lettuce and Cabbage?
Like cabbage, lettuce is also a leafy vegetable, however it is a part of the Asteraceae family.Although there are many different varieties of lettuce, there are four main groups or types that they fall under.Alternately, cabbage typically has more vitamin C and fiber than most types of lettuce.Naturally, the nutritional value of each depends on the exact type of lettuce or cabbage that is being eaten.Cabbage is frequently eaten after it has been steamed, boiled, stir-fried, braised or sauteed. .
Everyday Cabbage Salad
Pairs brilliantly with light dishes like fish and seafood, as well as as rich hearty meals like roasts and stews.Keeping this post short and sweet because it’s an extra recipe I’m publishing today alongside the Brown Sugar Garlic Butter Pork Roast!The dressing is a bit tangy (not sharp) with a touch of sweet, and it’s neutral enough to serve alongside almost any main, any Cuisine.Give it a bit of time to wilt, just like Coleslaw – the cabbage will sag and the salad becomes nice and juicy.A touch of green onion wouldn’t go astray either, but there’s enough tang in the dressing such that it’s not required.Serve it with everything from Schnitzel to Pan Fried Fish, Meatloaf to Baked Chicken Breasts.Subscribe to my newsletter and follow along on Facebook, Pinterest and Instagram for all of the latest updates.Everyday Cabbage Salad Author: Nagi Prep: 10 mins 5 from 15 votes Servings 4 Tap or hover to scale Print.Chop the cabbage and keep in the fridge with the dressing in a jar, lasts for up to a week!▢ 1/2 tsp salt Instructions Shake Dressing ingredients in a jar.Storage / make ahead - I like to keep the chopped cabbage and dressing in the fridge, ready to use as required.I like to keep the chopped cabbage and dressing in the fridge, ready to use as required.1 tsp grated ginger and 1 minced garlic clove would be a bonus.1 tsp grated ginger and 1 minced garlic clove would be a bonus.When it is starting to turn golden, add 1 tsp of cumin seeds.When it is starting to turn golden, add 1 tsp of cumin seeds. .