Butterhead Lettuce vs. Cabbage

Nutrition comparison of Butterhead Lettuce and Cabbage


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of butterhead lettuce versus cabbage (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in butterhead lettuce and cabbage:

  • Butterhead lettuce has more beta-carotene and lutein + zeaxanthin than cabbage, however, cabbage contains more alpha-carotene than butterhead lettuce.
  • Butterhead lettuce is a great source of Vitamin K and potassium.
  • Butterhead lettuce is an excellent source of Vitamin A.
  • Cabbage is a great source of dietary fiber.
  • Cabbage is an excellent source of Vitamin C.
Detailed nutritional comparison of butterhead lettuce and cabbage is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) and Cabbage (Cabbage, raw) . Have a correction or suggestions? Shoot us an email.


Image of Butterhead Lettuce src
Image of Cabbage src

Calories and Carbs

calories

Butterhead lettuce and cabbage contain similar amounts of calories - butterhead lettuce has 13 calories per 100 grams and cabbage has 25 calories.

For macronutrient ratios, butterhead lettuce is much heavier in protein, much lighter in carbs and similar to cabbage for fat. Butterhead lettuce has a macronutrient ratio of 40:60:0 and for cabbage, 17:83:0 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Butterhead Lettuce Cabbage
Protein 40% 17%
Carbohydrates 60% 83%
Fat ~ ~
Alcohol ~ ~

carbohydrates

Butterhead lettuce and cabbage contain similar amounts carbs - butterhead lettuce has 2.2g of total carbs per 100 grams and cabbage has 5.8g of carbohydrates.

The carbs in butterhead lettuce are made of 54% dietary fiber and 46% sugar, whereas the carbs in cabbage comprise of 56% sugar and 44% dietary fiber.

dietary fiber

Cabbage is a great source of dietary fiber and it has 127% more dietary fiber than butterhead lettuce - butterhead lettuce has 1.1g of dietary fiber per 100 grams and cabbage has 2.5g of dietary fiber.

sugar

Butterhead lettuce and cabbage contain similar amounts of sugar - butterhead lettuce has 0.94g of sugar per 100 grams and cabbage has 3.2g of sugar.

Protein

protein

Butterhead lettuce and cabbage contain similar amounts of protein - butterhead lettuce has 1.4g of protein per 100 grams and cabbage has 1.3g of protein.

Fat

saturated fat

Both butterhead lettuce and cabbage are low in saturated fat - butterhead lettuce has 0.03g of saturated fat per 100 grams and cabbage has 0.03g of saturated fat.

Vitamins

Vitamin C

Cabbage is an excellent source of Vitamin C and it has 889% more Vitamin C than butterhead lettuce - butterhead lettuce has 3.7mg of Vitamin C per 100 grams and cabbage has 36.6mg of Vitamin C.

Vitamin A

Butterhead lettuce is an excellent source of Vitamin A and it has 32 times more Vitamin A than cabbage - butterhead lettuce has 166ug of Vitamin A per 100 grams and cabbage has 5ug of Vitamin A.

Vitamin E

Butterhead lettuce and cabbage contain similar amounts of Vitamin E - butterhead lettuce has 0.18mg of Vitamin E per 100 grams and cabbage has 0.15mg of Vitamin E.

Vitamin K

Butterhead lettuce is a great source of Vitamin K and it has 35% more Vitamin K than cabbage - butterhead lettuce has 102.3ug of Vitamin K per 100 grams and cabbage has 76ug of Vitamin K.

The B Vitamins

Both butterhead lettuce and cabbage contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Butterhead Lettuce Cabbage
Thiamin 0.057 MG 0.061 MG
Riboflavin 0.062 MG 0.04 MG
Niacin 0.357 MG 0.234 MG
Pantothenic acid 0.15 MG 0.212 MG
Vitamin B6 0.082 MG 0.124 MG
Folate 73 UG 43 UG

Minerals

calcium

Butterhead lettuce and cabbage contain similar amounts of calcium - butterhead lettuce has 35mg of calcium per 100 grams and cabbage has 40mg of calcium.

iron

Butterhead lettuce has 164% more iron than cabbage - butterhead lettuce has 1.2mg of iron per 100 grams and cabbage has 0.47mg of iron.

potassium

Butterhead lettuce is a great source of potassium and it has 40% more potassium than cabbage - butterhead lettuce has 238mg of potassium per 100 grams and cabbage has 170mg of potassium.

Antioxidants and Phytonutrients

flavonoids

Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]

For specific flavonoid compounds, both butterhead lettuce and cabbage contain small amounts of kaempferol.

Butterhead Lettuce Cabbage
kaempferol 0.02 mg 0.18 mg
Quercetin 2.73 mg 0.28 mg
apigenin ~ 0.08 mg
luteolin ~ 0.1 mg

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, butterhead lettuce has more beta-carotene and lutein + zeaxanthin than cabbage per 100 grams, however, cabbage contains more alpha-carotene than butterhead lettuce per 100 grams.

Butterhead Lettuce Cabbage
beta-carotene 1987 UG 42 UG
lutein + zeaxanthin 1223 UG 30 UG
alpha-carotene ~ 33 UG

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, both butterhead lettuce and cabbage contain small amounts of linoleic acid.

Butterhead Lettuce Cabbage
linoleic acid 0.034 G 0.017 G
Total 0.034 G 0.017 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) and Cabbage (Cabbage, raw) .

Butterhead Lettuce g

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