Kale vs Green Cabbage: The Differences (A Full Comparison)
Kale and green cabbage are two popular leafy greens with unique benefits. Let’s examine, kale vs cabbage, what’s the difference?
Kale provides more fiber, vitamin A, vitamin C, B vitamins and minerals. Cabbage provides fewer calories and fat. Kale tastes slightly bitter and earthy while cabbage is milder and slightly sweet. Kale has a tougher texture. Kale is better for raw dishes while cabbage is good for longer cooking methods or raw.
This article will examine kale and cabbage tastes, textures, prices, glycemic indexes, health benefits and whether one can substitute for the other. In addition, I’ll include a side-by-side nutrient comparison.
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Nutritional Comparison
Kale and green cabbage offer distinct nutritional benefits. Differences are notable in their vitamins, minerals, caloric content, and dietary fiber.
The following table compares their nutrients:
Nutrient | Kale, raw (100 g) | Green Cabbage, raw (100 g) |
---|---|---|
Calories | 35 | 25 |
Protein | 2.92 g | 0.96 g |
Fat | 1.49 g | 0.23 g |
Carbohydrates | 4.42 g | 6.38 g |
Dietary Fiber | 4.1 g | 2.5 g |
Sugar | 0.80 g | 3.20 g |
Vitamin A | 4,480 IU | 98 IU |
Vitamin C | 93.4 mg | 40.3 mg |
Vitamin K | 390 mcg | 59 mcg |
Vitamin B6 | 0.15 mg | 0.14 mg |
Vitamin B9 (Folate) | 62 mcg | 43 mcg |
Vitamin B1 (Thiamin) | 0.11 mg | 0.06 mg |
Vitamin B2 (Riboflavin) | 0.35 mg | 0.04 mg |
Vitamin B3 (Niacin) | 1.18 mg | 0.23 mg |
Vitamin B5 (Pantothenic Acid) | 0.37 mg | 0.21 mg |
Magnesium | 33 mg | 14 mg |
Phosphorus | 55 mg | 27 mg |
Potassium | 348 mg | 207 mg |
Iron | 1.60 mg | 0.47 mg |
Copper | 0.05 mg | 0.02 mg |
Calcium | 254 mg | 42 mg |
Zinc | 0.39 mg | 0.21 mg |
Kale provides a higher percentage of protein, fiber, vitamin A, vitamin C, vitamin K, B6, folate, thiamin, riboflavin, niacin, B5, magnesium, phosphorus, potassium, iron, copper, calcium and zinc.
Cabbage provides fewer calories and fat.
Vitamins and Minerals
Kale is renowned for its high levels of vitamins A, K, and C. A single cup provides well over 100% of the daily recommended intake for vitamins A and K. Minerals like calcium, potassium, and iron are also plentiful in kale.
Green cabbage is a solid source of vitamin C but contains lower quantities of it, vitamins A and K compared to kale. It does, however, contribute decent amounts of folate and vitamin B6.
Rounding out its mineral content, green cabbage offers potassium, magnesium, and calcium, though not as abundantly as kale.
Caloric Content
Kale is low in calories with roughly 33 calories per cup. This makes it an excellent choice for those looking to maintain a low-calorie diet. The calorie count is complemented by its rich nutrient content, adding significant dietary value without the caloric load.
Green cabbage contains about 22 calories per cup. While also low in calories, it provides a different range of nutrients, making it a versatile vegetable that can be added to various meals without significantly increasing caloric intake.
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Dietary Fiber
Kale contains about 2.6 grams of dietary fiber per cup. This helps in digestion and maintaining a healthy bowel. The fiber content in kale supports a feeling of fullness, which can be beneficial for weight management.
Green cabbage offers slightly less fiber, with around 2.2 grams per cup. This makes it a valuable addition to a diet focused on digestive health. The fiber in cabbage aids in regular bowel movements and helps maintain a healthy gut microbiome.
Health Benefits
Kale and green cabbage both offer significant health benefits, including antioxidant effects, digestive health improvements, and enhanced heart health.
Antioxidant Effects
Kale is rich in vitamins A, C, and K, as well as antioxidants like quercetin and kaempferol. These antioxidants help combat oxidative stress, reducing the risk of chronic diseases.
Green cabbage also offers notable antioxidant properties, primarily due to its vitamin C content. It contains beneficial compounds like polyphenols that protect cells from damage.
Digestive Health
Kale contains a high amount of fiber, which supports digestion and helps maintain regular bowel movements. It also contains glucosinolates that promote liver health.
Green cabbage is also fiber-rich, aiding in digestion and preventing constipation. Furthermore, it contains lactic acid, which has been shown to aid in gut health.
Heart Health
Kale contributes to heart health due to its high potassium and low sodium content, which helps maintain blood pressure levels. The fiber in kale also assists in reducing cholesterol levels.
Green cabbage supports heart health through its fiber and potassium content. It also contains anthocyanins, which are linked to lower blood pressure and reduced risk of heart disease.
Gluten
This goal is an easy one to determine. For people who have celiac disease, whether one food contains gluten will automatically make the decision which to choose.
Some people prefer following a gluten free diet, therefore it’s important also. Let’s answer which one of the two greens is gluten free.
Kale and cabbage are gluten free. Therefore, both foods are good options for a gluten free diet.
Low-Carb or Keto Diets
If you’re considering one of these diets or currently consuming low-carb foods, the number of carbs may make a huge difference in your choice. Therefore, let’s examine which one has more carbohydrates.
Cabbage has 6.38 grams of carbohydrates, and kale has 4.42 per 100 grams. Kale provides fewer carbohydrates per 100 grams making it better for low-carb diets.
The difference isn’t large and choosing one over the other may not matter much. Although when limiting the total daily amount, every gram can make a difference.
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Glycemic Index
The Glycemic Index (GI) is a scale measuring how fast a particular food raises the blood sugar in the blood 3. Blood sugar spikes can lead to health complications with the heart, nerves, kidneys and eyes 4.
Foods on the GI scale are categorized as:
- Low-GI foods: 55 or under
- Medium-GI foods: 56-69
- High-GI foods: 70 or over
Cabbage and kale have low glycemic indexes and are considered low GI foods. Either food is a good choice avoiding many blood sugar spikes.
Taste and Texture Comparison
Kale and green cabbage each have unique taste and texture profiles that appeal to different palates.
Kale:
- Taste: Slightly bitter and earthy. Some varieties have a hint of sweetness.
- Texture: Tough, fibrous leaves. Often used in smoothies or cooked dishes.
Green Cabbage:
- Taste: Mild and slightly sweet. Soften when cooked, making them versatile.
- Texture: Crisp and crunchy when raw. Becomes tender upon cooking.
Taste Poll
I wanted to conduct original research and get the opinion of real people like you. So I reached out to some of my clients, readers and members of food groups and asked, which of the two greens tastes better?
- 39% said they preferred the taste of kale.
- 52% said they preferred the taste of cabbage.
- 9% said it depended on their mood.
Both greens offer distinct culinary experiences based on their taste and texture. Whether choosing kale for its robust flavor or green cabbage for its versatility, each adds valuable character to various dishes.
Cooking Uses
Kale and green cabbage offer distinct culinary benefits, from versatile cooking methods to unique flavors. Each has its own set of recipes where it shines and can even be substituted for one another in some dishes.
Cooking Methods
Kale
Kale can be sautéed, steamed, or roasted. It’s frequently used in salads, smoothies, and soups. Sautéing with olive oil and garlic enhances its earthy flavor.
Steaming retains nutrients and results in a tender texture. When roasted, it turns into crispy chips, providing a crunchy snack option.
Green Cabbage
Green cabbage is often boiled or braised and can be fermented to make sauerkraut. Boiling softens its leaves, making it perfect for wraps.
Braised cabbage pairs well with meats in hearty dishes. Fermenting creates tangy sauerkraut, perfect for adding crunch to sandwiches and hot dogs.
Recipe Applications
Kale
Kale works well in a variety of dishes. It’s popular in salads, often massaged to reduce bitterness. In smoothies, it adds nutrients without overpowering the other flavors.
Soup recipes use kale for texture and nutrition. Kale chips make for a healthy, crunchy snack when baked.
Green Cabbage
Green cabbage shines in coleslaw, offering crunch and a slightly sweet profile. It’s integral to stir-fries, providing both nutrition and texture.
Cabbage rolls, where leaves are wrapped around meat or grains, highlight its versatility. Sauerkraut is a traditional use, imparting a tangy kick to various dishes.
Substitutions
Kale for Green Cabbage
Kale can substitute for green cabbage in cooked dishes where a robust texture is desired. For example, in soups or stews, kale maintains structural integrity. However, its stronger flavor may alter the dish’s taste profile.
Green Cabbage for Kale
Green cabbage can replace kale in recipes that require a milder, sweeter vegetable. It’s suitable in stir-fries and wraps. Though less nutrient-dense, green cabbage provides a similar texture. Raw preparations like salad may require a bit more effort as cabbage is crunchier and firmer.
How to Store Kale and Cabbage
Kale and green cabbage each have specific storage needs to keep them fresh.
For Kale:
- Refrigeration: Place kale in a plastic bag with a few small holes. Store it in the crisper drawer of the refrigerator.
- Moisture: Keep kale slightly damp but not wet. Wrapping in a damp paper towel can help.
For Green Cabbage:
- Refrigeration: Store cabbage in a plastic bag in the crisper drawer.
- Whole and Uncut: Keep cabbage whole until ready to use. Once cut, wrap tightly with plastic wrap or place in an airtight container.
Both kale and cabbage are sensitive to moisture loss. Proper storage extends their shelf life and maintains their nutritional value. By following these methods, both vegetables can stay fresh for up to a week or more.
Kale vs Cabbage: Price Comparison
When considering price, kale and green cabbage show noticeable differences. Typically, kale costs more due to higher labor and production costs.
Vegetable | Average Price per Pound ($) |
---|---|
Kale | 2.50 – 3.00 |
Green Cabbage | 0.50 – 1.00 |
Kale’s price can be attributed to its shorter shelf life and farming practices. Green cabbage, on the other hand, is less expensive because it is easier to store and transport.
Availability also impacts pricing. Kale is often seen in health food stores and markets, which can further drive up its price.
In some regions, kale might be found at lower prices during peak harvest seasons. Cabbage prices generally remain steady throughout the year.
Read More Kale and Cabbage Articles
Kale vs Spinach: Which is Better? A Complete Comparison
- USDA: Kale[↩]
- USDA: Cabbage, green, raw[↩]
- Harvard Health Publishing: Glycemic index for 60+ foods[↩]
- National Institute of Diabetes and Digestive and Kidney Diseases: Know Your Blood Sugar Numbers: Use Them to Manage Your Diabetes[↩]