Two leafy greens with a reputation for being healthy. But are they even from the same vegetable family? And which is better? Cabbage vs lettuce – let’s break it all down!
Cabbage and Lettuce are similar in that they are both leafy greens, extremely low calorie foods, and both bring a lot of nutritional benefits with them. Leafy greens are an essential component of a balanced diet, offering a wealth of nutrients and a refreshing crunch to various culinary creations.
Among these greens, cabbage and lettuce stand out as two of the most popular options. While they might seem similar at first glance, a closer look reveals significant differences between lettuce and cabbage in their origin, description, flavor, and texture, as well as their many varieties and uses.
Origin and History
Origin of Cabbage: The cabbage we know today is believed to have originated as a wild cabbage native to the coastal regions of Western Europe. Cabbage was one of the first cultivated vegetables by ancient civilizations. The ancient Egyptians, Greeks, and Romans are known to have cultivated and consumed cabbage. The Greeks even attributed medicinal properties to it. Given its high fiber and nutrient content, this probably wasn’t unrealistic. Cabbage continued to be an important part of European diets during the medieval and renaissance periods. It was valued for its storability, making it a valuable food source during winter months and times of famine or war. Cabbage was brought to the Americas by European colonists. It became an essential crop in colonial gardens due to its hardiness and ability to withstand colder climates.
Over time, people began to selectively breed cabbage plants to develop different traits such as larger leaves, compact heads, and different colors. This led to the development of various cabbage varieties such as green, red, savoy, and Napa cabbage.
Origin of Lettuce: Lettuce is believed to have originated in the Eastern Mediterranean region, particularly in areas that are now Egypt and the Middle East. Its wild ancestor, Lactuca Serriola, still grows in these regions. Ancient Egyptians were among the first to cultivate lettuce for its leaves, which were consumed for both their taste and potential medicinal properties. Lettuce continued to be cultivated and consumed throughout the medieval and renaissance periods in Europe. It was often used in salads and as a garnish long before the BLT. As European explorers and colonists traveled the world, they introduced lettuce to different parts of the globe. It became a staple in various cuisines, adapting to local tastes and climates. Like cabbage, various cultivars were developed, each with distinct characteristics such as color, texture, and taste.
Appearance
Cabbage: Cabbage and lettuce exhibit distinct physical characteristics that set them apart. Cabbage typically forms a dense head composed of tightly packed leaves. The outer leaves are usually tougher and darker in color, while the inner leaves are more tender.
Lettuce: Lettuce, in contrast, grows in loose rosettes of delicate, elongated leaves. The leaves can range in color from pale green to deep red and even purplish hues.
Flavor And Texture
Flavor and Texture of Cabbage: The flavor and texture of cabbage and lettuce differ significantly, influencing their use in various dishes. Cabbage boasts a mildly sweet to bitter and peppery flavor, with variations in taste depending on the type. Its leaves are crisp and sturdy, making it suitable for cooking methods such as sautéing, roasting, and pickling.
Flavor and Texture of Lettuce: Lettuce, on the other hand, offers a milder, more refreshing taste. Its leaves are tender and delicate (due to their higher water content), providing a satisfying crunch when eaten raw. The different varieties of lettuce present varying levels of bitterness and sweetness, catering to diverse palates. Due to its delicate texture, lettuce is often used as a base for salads, sandwiches, and wraps.
Cabbage vs Lettuce in Culinary Use
Culinary Uses of Cabbage: Cabbage lends itself to a wide array of culinary applications. It can be used as a primary ingredient in hearty dishes like coleslaw, kimchi, sauerkraut, and cabbage rolls. The robust leaves of cabbage are also ideal for wrapping fillings, creating dishes like stuffed cabbage. Additionally, cabbage can be sliced thinly and added to stir-fries, salads, soups, and stews, adding a delightful texture and flavor. You can even add it to your post workout smoothie for a major fiber and nutrition boost. Trust us on this smoothie recipe. It works!
Culinary uses of Lettuce: Lettuce shines in lighter fare, enhancing the nutritional value and crunch of salads. Its tender leaves make it a perfect vehicle for showcasing vibrant ingredients, from tomatoes and cucumbers to nuts and cheeses. Lettuce leaves can also be used as a healthy alternative to tortillas or wraps, and of course to provide a fresh, low-calorie option for sandwich fillings in classics like the BLT. Looking for new ways to use lettuce? Check out our favorites here.
Storing Cabbage & Lettuce
Storing Cabbage: Whole cabbage should be stored in the crisper drawer of our refrigerator. If you’ve already cut the cabbage, wrap the remaining portion tightly in plastic wrap or aluminum foil and store it in the refrigerator. Make sure the wrap is airtight to prevent moisture loss and odors from affecting the cabbage. Cabbage can last for several weeks to a couple of months when stored properly.
Storing Lettuce: Whole heads of lettuce, or the remainder of a head, should be stored in a plastic bag or air tight storage container with a damp paper towel. The paper towel helps maintain moisture and freshness. If you bought pre-washed and bagged lettuce, keep the bag sealed tightly and store it in the refrigerator’s crisper drawer. Lettuce is more delicate than cabbage and tends to have a shorter shelf life. When stored properly, whole heads of lettuce can last around 1-2 weeks, while left-over lettuce and pre-washed bagged lettuce might last about 5-7 days.
Varieties
Cabbage Varieties: There are hundreds of variations of cabbage grown across the globe. We list some of the most popular here, but if you want more on how to use each you should peruse 23 Types of Cabbage.
- Bok choy
- Brussels sprouts
- Chinese cabbage
- Choy sum
- Cone cabbage
- Copenhagen market cabbage
- Drumhead cabbage
- Early Jersey Wakefield cabbage
- Green cabbage
- Hispi cabbage
- January king cabbage
- Late flat Dutch cabbage
- Michihili cabbage
- Napa cabbage
- Pointed cabbage
- Red cabbage
- Ruby perfection cabbage
- Savoy cabbage
- Stonehead cabbage
- Wong bok cabbage
Lettuce Varieties: There are a lot of leafy greens that are considered lettuce. Here is a list of some of the most popular. We provide a whole lot more on each of these in 26 Types of Lettuce, with suggested uses for each variety.
- Arugula
- Baby beet greens
- Batavia lettuce
- Boston lettuce
- Butter lettuce (Butterhead)
- Coral lettuce
- Cress
- Chrysanthemum greens
- Dandelion greens
- Endive
- Escarole
- Frisée
- Iceberg lettuce
- Little caesar lettuce
- Little gem lettuce
- Loose leaf lettuce
- Mâche
- Mesclun
- Mizuna
- Oak leaf lettuce (Oakleaf)
- Purslane
- Radicchio
- Romaine lettuce
- Sorrel
- Speckled lettuce
- Stem lettuce
Cabbage Vs Lettuce Nutritionally
Cabbage and lettuce, in all their varieties, are great options for building a healthy diet. As leafy greens go, they aren’t quite the nutritional powerhouses spinach and kale are, but they hold their own for sure. They have twin super powers. The first is fiber. For only a few calories you get a lot of fiber from either. The fiber RDA for women is 25g per day and 38g for men, but the USDA states that over 90% of Americans don’t reach this. Leafy greens are a good way to ensure you do. The second super power is vitamins and minerals. Both cabbage and lettuce provide a wide variety of micro nutrients essential to optimum health.
Cabbage Nutrition Facts: Cabbage is an incredibly nutrient-dense food on a per calorie basis! It is fiber rich, low in carbs and calories, and has load of vitamins, making it a wonderful choice for healthy cooking! To go even further, here is some general information about the nutritional content of green cabbage for a 100 gram (3.5 ounces) serving.
- Calories: 25
- Carbohydrates: 5.5g
- Dietary fiber: 2.5g (10% of the RDA for women)
- Fat: 0.1g
- Protein: 1.3g
- 2% RDA of Vitamin A
- 60% RDA of Vitamin C
- 96% RDA of Vitamin K
- 11% RDA of Folate
- 3% RDA of Iron
- 4% RDA of Potassium
- 4% RDA of Calcium
Lettuce Nutrition Facts: There is a lot of variation in nutrition content between the many types of lettuce, but they are all pretty darn healthy. We show here the contents of a 100 gram (3.5 ounce) serving of Romaine lettuce as it is so popular as a salad base.
- Calories: 17
- Carbohydrates: 3.3g
- Dietary fiber: 2.5g (8% of the RDA for women)
- Fat: 0.3g
- Protein: 1.2g
- 10% RDA of Vitamin A
- 6% RDA of Vitamin C
- 30% RDA of Vitamin K
- 7% of Folate
- 5% RDA of Iron
- 5% RDA of Potassium
- 3% RDA of Calcium
In conclusion, while both cabbage and lettuce fall under the category of leafy greens, they exhibit distinct characteristics that influence their best culinary uses. From their origins and physical attributes to their flavors and textures, these leafy vegetables offer a delightful spectrum of options for enhancing the taste and nutrition of various dishes. Whether you’re whipping up a hearty stew or crafting a refreshing summer salad, the differences between cabbage and lettuce allow you to choose the perfect green for every culinary creation.
We hope you found something you can use in our look at lettuce vs cabbage, and as always happy cooking!
Indya | The Small Adventurer says
Wow, you did your research! All that aside, I vote cabbage – when it’s cooked 😂 For salads and other uncooked foods (other than burgers), I swap out lettuce for baby spinach.
I find lettuce too bitter, and even though baby spinach has BARELY ANY iron in it, I’ll take what I can get, since I don’t eat much meat.
But, as I just said, lettuce is fine in burgers because there’s a lot of other stuff going on so you don’t taste it too much. I also don’t mind it in BLTs – I mean, it’s in the name! Haha.
So, basically, as you said, they each have their place on my plate and in my food!