When it comes to healthy vegetables, both Brussels sprouts and cabbage deserve a place in your diet. As members of the brassica family of vegetables, Brussels sprouts and cabbage share some common nutrients and health benefits. However, there are also key differences that set them apart.
In this article, we’ll take an in-depth look at Brussels sprouts vs. cabbage to determine which comes out on top in terms of nutritional value and potential health benefits. We’ll compare everything from their vitamin and mineral content to their impact on digestion, heart health, and more. Read on to find out whether Brussels sprouts or cabbage claim the crown for healthiest brassica veggie!
Nutrient profiles
Though Brussels sprouts and cabbage have some nutritional similarities, their vitamin and mineral profiles differ in a few key ways:
Vitamin C
One of the biggest differences between Brussels sprouts and cabbage is their vitamin C content. Vitamin C is an essential nutrient and powerful antioxidant. Below is a comparison of the vitamin C content in 1 cup (89 grams) of each vegetable:
| Vegetable | Vitamin C |
|---|---|
| Brussels sprouts | 85 mg (106% DV) |
| Green cabbage | 36 mg (45% DV) |
As you can see, Brussels sprouts contain over double the amount of vitamin C compared to cabbage, providing 106% of the daily value (DV) in just 1 cup. Vitamin C promotes immune health, iron absorption, collagen production, and tissue repair.
Vitamin K
Another area where Brussels sprouts shine is their vitamin K content. Vitamin K is important for blood coagulation and bone health. Here’s how the vitamin K content stacks up:
| Vegetable | Vitamin K |
|---|---|
| Brussels sprouts | 137 mcg (172% DV) |
| Green cabbage | 62 mcg (77% DV) |
Once again, Brussels sprouts contain significantly more vitamin K than cabbage, with 1 cup providing 172% DV compared to 77% DV in cabbage.
Folate
Folate, also known as vitamin B9, is important for cell growth and DNA production. Here is the folate content for a 1 cup serving of each:
| Vegetable | Folate |
|---|---|
| Brussels sprouts | 78 mcg (20% DV) |
| Green cabbage | 43 mcg (11% DV) |
Brussels sprouts contain almost double the amount of folate than cabbage.
Fiber
Both vegetables provide a good amount of dietary fiber, but cabbage has a slight edge:
| Vegetable | Fiber |
|---|---|
| Brussels sprouts | 3.3 g |
| Green cabbage | 2.5g |
Fiber is important for digestive health, cholesterol reduction, and feeling full.
Calories
In terms of calories and macronutrients, green cabbage and Brussels sprouts have very similar profiles:
| Vegetable | Calories | Carbs | Protein |
|---|---|---|---|
| Brussels sprouts | 56 | 12 g | 3 g |
| Green cabbage | 33 | 8 g | 2 g |
Cabbage is slightly lower in calories and carbs than Brussels sprouts, while Brussels sprouts contain a bit more protein. However, both are low-calorie, high-fiber options.
Micronutrients
Looking beyond the major vitamins and minerals, Brussels sprouts and cabbage also contain an array of other beneficial micronutrients, including:
- Manganese – supports bone health and metabolism
- Copper – aids iron absorption and nerve function
- Choline – important for nervous system health
- Lutein – antioxidant that promotes eye health
- Kaempferol – antioxidant linked to reduced inflammation and cancer risk
Both contain moderate amounts of these nutrients, with cabbage containing a bit more manganese while Brussels sprouts offer more choline.
Health benefits
Now let’s explore some of the health benefits associated with Brussels sprouts and cabbage:
Cancer prevention
As cruciferous vegetables, both Brussels sprouts and cabbage contain sulfur-containing compounds called glucosinolates. When chopped or chewed, glucosinolates break down into compounds like sulforaphane that have been shown to combat cancer growth in test tube and animal studies (1, 2).
One review found that higher intake of cruciferous vegetables like cabbage and Brussels sprouts is associated with 15-25% reduced risk of certain cancers, including lung, colorectal, breast, and others (3).
Heart health
Brussels sprouts and cabbage both provide nutrients linked to improved heart health. For example:
- Fiber – Helps reduce “bad” LDL cholesterol levels (4).
- Vitamin K – Helps prevent calcium buildup in arteries (5).
- Potassium – Lowers blood pressure by balancing fluid balance (6).
- Sulforaphane – May improve blood vessel function and protect heart cells from damage (7, 8).
One study in over 1,200 adults found that each daily serving of cruciferous vegetables was associated with a 13% lower risk of heart disease (9).
Digestive health
The fiber content of Brussels sprouts and cabbage makes them great for digestion. Soluble fiber helps feed the beneficial bacteria in your gut microbiome. They also add bulk to stools and may help relieve constipation (10).
Specific compounds like sulforaphane may also protect the lining of your digestive tract from damage caused by oxidative stress or inflammation (11).
Diabetes management
For people with diabetes, Brussels sprouts and cabbage are smart additions to the diet. In addition to being very low glycemic, they provide nutrients that support blood sugar control, like (12, 13):
- Fiber – Helps slow carb absorption and reduces spikes in blood sugar.
- Chromium – Enhances insulin’s ability to regulate blood sugar.
- Vitamin C – Can help regulate blood sugar spikes at meals.
- Sulforaphane – May protect insulin-producing beta cells in the pancreas.
One study found that higher cabbage intake was linked to significantly lower diabetes risk (14).
Detoxification support
The antioxidants and sulfur-containing compounds in Brussels sprouts and cabbage can support your body’s natural detox systems.
For example, sulforaphane boosts your body’s production of Phase II enzymes involved in toxin elimination (15).
Isothiocyanates, another sulfer compound in these veggies, sparks increased activity of protective enzymes in your liver cells (16).
Weight loss
Both cabbage and Brussels sprouts can support weight loss in a few ways:
- Low calorie – They’re low energy density foods, meaning they provide few calories relative to their volume.
- High protein – For vegetables, both are high relative protein sources to help satiety.
- High fiber – Their fiber delays gastric emptying, increases satiety and promotes weight management (17, 18).
One study associated each daily serving of cruciferous vegetables with a 0.68 lb (0.31 kg) lower weight gain over four years (19).
Downsides
Brussels sprouts and cabbage can cause some unpleasant side effects in sensitive individuals, including:
- Gas and bloating – Their raffinose sugars and fiber can cause gas.
- Thyroid disruption – Goitrogens may interfere with thyroid function, especially in those with hypothyroidism.
- Kidney stones – High oxalate content may increase kidney stone risk for susceptible individuals.
- Drug interactions – Vitamin K content may interact with blood thinners like warfarin.
- Sulfur sensitivity – Sulfur compounds may exacerbate symptoms in those with sulfur intolerance.
However, these concerns mostly apply to eating very high amounts. Eating normal portions as part of a varied diet is unlikely to cause issues in most people. Those with underlying conditions may still want to exercise caution.
Versatility and uses
Both cabbage and Brussels sprouts are versatile vegetables that work well:
- Raw in salads, slaws, and cold dishes.
- Lightly steamed or sautéed as a side dish.
- Chopped and added to soups, stews, casseroles, curries, or stir fries.
- Roasted or grilled for enhanced flavor.
- Pickled, fermented, or added to kimchi.
Their bitter taste mellows out nicely when cooked. Grating or shredding raw Brussels sprouts and cabbage can also make them less bitter when eaten raw.
Here are some simple recipe ideas to enjoy them:
- Toss shaved Brussels sprouts or cabbage with apple, toasted walnuts, lemon juice, and olive oil for a salad.
- Stir fry Brussels sprouts with onions, garlic, ginger, and reduced sodium soy sauce.
- Roast wedges of cabbage drizzled with olive oil for crispy cabbage “chips.”
- Sauté Brussels sprout halves with fennel, caraway seeds, and lemon zest.
- Add shredded red cabbage to tacos, sandwiches, or flatbread pizzas for crunch.
Cost
Cabbage tends to be significantly less expensive than Brussels sprouts:
- Cabbage – $0.58 per pound
- Brussels sprouts – $2.28 per pound
The exact cost fluctuates based on the variety, season, and retailer. But pound for pound, cabbage provides more budget-friendly nutrition.
Accessibility
Both cabbage and Brussels sprouts are widely available year-round at most major grocery stores. However, availability of certain varieties and peak quality still follow seasonal patterns:
- Cabbage is typically best during fall and winter months.
- Brussels sprouts are at peak quality during the fall through early spring.
During their peak seasons, it’s often possible to find them freshly harvested at local farmer’s markets as well. Both also store fairly well in the refrigerator if bought pre-cut or on the head.
Sustainability
Cabbage and Brussels sprouts score high marks for sustainability:
- They have a very low environmental footprint compared to other vegetables.
- Their hardy, cold weather nature makes them easily grown locally in many areas.
- Relatively low pesticide spray requirements.
- High yields of product per acre.
Choosing organic varieties when possible can further reduce any potential pesticide exposure and promote sustainable agriculture.
Conclusion
Based on this comprehensive comparison, determining an outright winner between Brussels sprouts and cabbage is difficult. Here are some key takeaways:
- Brussels sprouts contain more vitamin C and vitamin K. Cabbage contains more folate.
- Brussels sprouts and cabbage offer similar amounts of fiber, protein and minerals like manganese.
- Both provide sulfur compounds linked to cancer prevention, heart health, and detoxification.
- Cabbage is typically cheaper and more accessible.
- For versatility, Brussels sprouts and cabbage can be used and prepared similarly.
In the end, incorporating both Brussels sprouts and cabbage as part of a balanced diet provides complementary nutritional and health benefits. Eating a diversity vegetables is ideal for good health.
If choosing just one, cabbage may be preferable for some due to its lower cost and easier availability. However, Brussels sprouts provide extremely high amounts of vitamins C and K, making them nutritionally dense if these nutrients are of particular concern.
For the best nutrition, it’s smart to enjoy both Brussels sprouts and cabbage as part of a veggie-rich eating plan. Both cruciferous veggies are nutrition powerhouses that can add flavor, nutrients, and health advantages to your plate.