 | Cabbage | Lettuce |
|---|---|---|
 |  | |
| Family | Brassicaceae (cruciferous vegetables, along with broccoli, cauliflower, kale, and Brussels sprouts) | Asteraceae (daisy family, along with chicory, artichokes, and sunflowers) |
| Genus | Brassica | Lactuca |
| Species | Brassica oleracea | Lactuca sativa |
| Origin | Europe, prior to 1000 BC | Ancient Egypt; later cultivated by Greeks and Romans |
| Common varieties | Green cabbage, red (purple) cabbage, savoy cabbage, napa (Chinese) cabbage | Iceberg (crisphead), romaine (cos), butterhead, looseleaf, oak leaf |
| Appearance | Dense, tightly packed round head with thick, waxy leaves. Can be green, red, or purple. | Looser, more open head (except iceberg) with thinner, more tender leaves. Typically green, sometimes red or speckled. |
| Texture | Dense, sturdy, and crunchy with thick, fibrous leaves that hold up well when cooked | Light, tender, and crisp with thinner, more delicate leaves that wilt easily when heated |
| Flavor | Robust, slightly peppery or earthy; can be mildly sweet when cooked | Mild, delicate, and slightly sweet or neutral; iceberg is very mild while romaine has a slight bitterness |
| Water content | ~92% | ~95% |
| Calories (per 100g raw) | ~25 kcal | ~14–17 kcal (varies by type) |
| Carbohydrates (per 100g) | ~5.8g | ~2.9g |
| Dietary fiber (per 100g) | ~2.5g | ~1.3g (iceberg) to ~2.1g (romaine) |
| Protein (per 100g) | ~1.3g | ~1.2–1.4g |
| Glycemic index | ~45 (low) | ~32 (low) |
| Vitamin C | High; ~36.6 mg per 100g (about 41% DV). Significantly more than lettuce. | Low; ~4 mg per 100g (romaine). Much less than cabbage. |
| Vitamin A | Very low; ~5 µg RAE per 100g | Very high (especially romaine); ~436 µg RAE per 100g — over 50x more than cabbage |
| Vitamin K | High; ~76 µg per 100g | Very high (especially romaine); ~102.5 µg per 100g |
| B vitamins | Higher in vitamin B5, B6, and folate (B9) | Higher in vitamin B1 (thiamin), B2 (riboflavin), and B3 (niacin) |
| Key minerals | Higher in calcium | Higher in iron, potassium, copper, and phosphorus |
| Notable phytonutrients | Glucosinolates (including sulforaphane) and anthocyanins (in red cabbage) — linked to anti-inflammatory and anti-cancer properties | Beta-carotene, lutein, zeaxanthin — beneficial for eye health and antioxidant activity |
| Digestive health | Superior digestive support due to higher fiber; also fermentable into probiotic-rich foods like sauerkraut and kimchi | Supports digestion primarily through high water content and mild fiber; not suitable for fermentation |
| Immune support | Stronger immune-boosting properties due to high vitamin C and antioxidant content | Moderate; darker varieties like romaine provide some antioxidants but less immune-boosting potential |
| Culinary uses | Coleslaw, sauerkraut, kimchi, stir-fries, soups, stews, stuffed cabbage rolls, braised dishes. Excellent both raw and cooked. | Salads, sandwiches, burgers, wraps, garnishes, tacos. Primarily eaten raw; wilts quickly when cooked. |
| Can be fermented? | Yes — widely used for sauerkraut, kimchi, and other fermented preparations; retains texture well during fermentation | Not practical — delicate leaves turn to mush during fermentation |
| Cooking suitability | Excellent; holds up well when sautéed, braised, boiled, stir-fried, or baked. Sturdy leaves maintain structure. | Poor; tender leaves wilt and lose texture when heated. Best used raw or very lightly wilted. |
| Shelf life (refrigerated, whole) | 4–8 weeks; dense structure helps maintain freshness much longer than lettuce | 7–10 days; delicate leaves bruise and wilt relatively quickly |
| Best used as a substitute for the other? | Can substitute lettuce in wraps and tacos for added crunch and nutrition, but has a stronger flavor | Can replace cabbage in raw preparations like salads, but lacks the sturdiness needed for cooked dishes |
| Global production | Widely grown worldwide; China is the largest producer. Staple in European, East Asian, and South Asian cuisines. | Widely grown worldwide; China and the United States are top producers. Staple in Western cuisines. |
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