Purple (aka Red) Cabbage vs Green Cabbage…A Comparison
Characteristics
Green Cabbage. Green cabbage is botanically known as Brassica oleracea var. capitata alba. This type of cabbage has a classic round shape with tightly packed leaves and a pale green color that turns paler toward the core. The color does not bleed when green cabbage is cut. The size of the head can range from small to large. The leaves are somewhat thinner and more tender than those of red cabbage and they hold their color well when used in both raw and cooked dishes.
Purple Cabbage. Purple cabbage, also referred to as red cabbage, is botanically known as Brassica oleracea var. capitata rubra. The two types of cabbages are closely related to each other. Like green cabbage, this type of cabbage also has a classic round shape with tightly packed leaves. However, the leaves of red cabbage are somewhat thicker and crunchier than those of green cabbage. The leaves are a vibrant purple color that are pale at their core. The size of the head can range from small to large, but it is often a little smaller than the green variety.
Purple cabbage has a tendency to bleed its color pigments when cut, potentially staining whatever it comes in contact with. When used in cooking applications, the color of purple cabbage may change to a blueish tint, depending on the pH of the liquid it is in. This is due to the water-soluble pigments it contains, anthocyanins. So far, researchers have identified 36 different anthocyanins in purple cabbage. The pigments turn red in acidic environments with a pH less than 7, while they turn bluish-green in an alkaline environment with a pH above 7. To help maintain the red/purple color of this type of cabbage when cooking, first add a type of acid to the liquid, such as lemon juice or vinegar. This will lower the pH of the cooking liquid, helping to retain the deep, rich color of the cabbage as it cooks. The final color of the cooked purple cabbage will depend on how much acid is added to the cooking liquid. Adding more acid can result in hot pink tones, light red, or simply maintaining its purple color. To achieve a specific color may take some experimentation with types and amounts of acidic ingredients.
Cost
Green Cabbage. Green cabbage is commonly found in most grocery stores and farm markets. It is usually sold by the pound and is relatively inexpensive.
Purple Cabbage. Purple cabbage is found in most grocery stores, although it may not be quite as commonly found as its green cousin. It is also sold by the pound, but its price is usually a little higher than that of green cabbage.
Flavor and Common Culinary Uses
Both varieties of cabbage have similar flavors, but with subtle differences.
Green Cabbage. The flavor of green cabbage is slightly sweet and very mild. It pairs well with many other ingredients and can be used in a wide array of both sweet and savory dishes. It is commonly shredded into salads and slaws for raw dishes. When cooked, it is popular in stir-fries, soups, and stews. It can also be steamed, sautéed, or braised as a delicious side dish, and fermented into sauerkraut.
Purple Cabbage. Purple cabbage has a mild spicy flavor with subtle hints of sweetness. It can add a delightful crunch to any dish. It can be enjoyed fresh in a salad or slaw, and is often paired with its cousin, green cabbage. Purple cabbage is also excellent in stir-fries. It is noteworthy that prolonged cooking can intensify the flavor of purple cabbage. Purple cabbage may also be steamed, sautéed or braised as a delicious side dish. Like green cabbage, purple cabbage may also be fermented or pickled.
Nutritional Benefits
Nutrition. Both green and purple cabbages contain an array of vitamins, minerals, and assorted phytonutrients that make them both very healthy foods to eat. Some nutrients that are particularly high in both types include fiber, iron, magnesium, potassium, manganese, Vitamin C, thiamin, Vitamin B6, folate, and Vitamin K. One cup of raw cabbage, whether green or purple contains about 30 calories.
When comparing the individual nutrient levels in 100 grams (1 cup) of both raw green and purple cabbage, purple cabbage comes out a little higher in most nutrients, especially Vitamin C. In this case, the amount in 100 grams (1 cup) of purple cabbage is 57 mg (76% of the recommended amount of Vitamin C), whereas green cabbage contains 40.3 mg (49% of the recommended amount). BOTH types are very high in this important nutrient, so this difference alone should not sway you against eating green cabbage.
A nutrient that appears to be higher in green cabbage than purple is folate. A 100 gram (1 cup) sample of green cabbage has 43 mcg (11% of the recommended amount), whereas the purple cabbage had 18 mcg, which is a noteworthy difference.
The starkest difference in nutrient content was in their levels of Vitamin K. Green cabbage had 76 mcg, which is 84% of the recommended amount of this valuable nutrient, whereas red cabbage had 38.2 mcg, which is 42% of the recommended amount. Because of the high level of Vitamin K in green cabbage, if you are concerned with bone issues, such as osteopenia or osteoporosis, it may be wise to include green cabbage in your diet, as well as other greens that are particularly high in this nutrient, including spinach, kale, mustard greens, collard greens, Swiss chard, turnip greens, and even dandelion greens.
Health Benefits of Cabbage
When it comes to exceptional health benefits, purple cabbage wins the prize. That’s all due to its rich color and content of powerful antioxidants.
Antioxidants. Purple cabbage is rich in antioxidants including Vitamin C, carotenoids, and flavonoids such as anthocyanins and kaempferol. It often contains higher amounts of these than green cabbage, with antioxidant levels being about 4-1/2 times higher than those found in green cabbage. Antioxidants are important compounds that help protect against cellular damage that can lead to disease. Purple cabbage has been found to be one of the foods that offers the highest level of antioxidants per unit cost. That alone makes purple cabbage worth buying.
Sulforaphane and Anti-Inflammatory Benefits. Sulforaphane is a sulfur-rich compound that broccoli is often prized for. That same compound forms when raw cabbage is cut or crushed. Sulforaphane has been linked to strong heart health benefits and cancer-fighting properties. Also, sulforaphane has been found to help fight inflammation, which contributes to many diseases. In a study reported in the May 2016 issue of Molecular Nutrition and Food Research, researchers using an artificial model of the human gut found that some varieties of purple cabbage reduced markers of gut inflammation by 22 to 40%. Animal studies also found that sulforaphane had anti-inflammatory benefits.
May Enhance Gut Health. Both green and purple cabbages are good sources of fiber, which keeps the gut healthy and helps in digesting foods more easily. Insoluble fiber makes up about 70% of the fiber in cabbage. It adds bulk to stools and helps food to move through the intestines more easily. This reduces the risk of constipation. The other 30% is soluble fiber. This type of fiber feeds the beneficial bacteria living in the gut. In turn, the bacteria produce short-chain fatty acids which feed the cells of the gut. Research has shown that such fatty acids may reduce inflammation and other symptoms of intestinal disorders, such as Crohn’s disease, irritable bowel syndrome, and ulcerative colitis.
Anthocyanins and Heart Health. The flavonoid antioxidants, anthocyanins, that give purple cabbage its rich color have been found to reduce the risk of heart attacks. In the January 2013 issue of Circulation, researchers found that women who regularly ate large amounts of anthocyanin-rich foods may benefit from an 11 to 32% lower risk of heart attacks, when compared with those who eat less of those foods. Higher anthocyanin intakes have also been linked to lower blood pressure, also leading to a lower risk of heart disease. Purple cabbage contains over 36 types of anthocyanins, which makes it an excellent source of those heart-healthy compounds.
May Strengthen Bones. BOTH green and purple cabbages are rich in Vitamin K, although green cabbage does have more of the vitamin than purple cabbage. However, they both contain other bone-building nutrients, including Vitamin C along with lesser amounts of calcium, manganese, and zinc. Vitamin K is exceptionally important in building bone, so if you have been diagnosed with weak bones or are concerned with that potential, you cannot go wrong with including both purple and green cabbage in your diet.
Cancer Protection. Because of its high level of sulforaphane and anthocyanins, purple cabbage may help to protect against some types of cancers. A high intake of cruciferous vegetables, including cabbage, has been linked to an 18% lower risk of colon cancer. Diets rich in cruciferous vegetables have also been linked to a lower risk of breast cancer. Much of this benefit has been attributed to the sulforaphane found in this group of vegetables. There is evidence to suggest that the sulforaphane in purple cabbage and other cruciferous vegetables may help to kill cancer cells or prevent them from growing and spreading. Research also suggests that anthocyanins, found in red, blue, and purple fruits and vegetables (such as purple cabbage), may have similar anti-cancer effects. More human studies are needed in this area.
Immune System Support. Both types of cabbage contain a large amount of Vitamin C. It is well established that this important vitamin plays a crucial role in supporting a healthy immune system. It can strengthen the immune response and protect us against common illnesses and infections. Including any type of cabbage in your diet can help to boost your Vitamin C intake and protect you from pathogens. Although both green and purple cabbages contain high amounts of Vitamin C, purple cabbage actually contains more than the green variety.
Summary
Both green and purple cabbages are extremely healthful vegetables to include in your diet on a regular basis. They have similar flavors and both can be eaten raw, cooked, or fermented. They are relatively inexpensive, and are found in most grocery stores and farm markets, so most people should have access to them. Although they both have excellent nutritional profiles and valuable health benefits, purple cabbage outshines green cabbage because of its high level of antioxidants and other important compounds due to its rich color. To get the most of both types, it would be easy and inexpensive to get each type and combine them in any way you choose. If you had to choose only one, purple cabbage is a win-win food.
Resources
https://fdc.nal.usda.gov/fdc-app.html#/food-details/2346407/nutrients
https://fdc.nal.usda.gov/fdc-app.html#/food-details/169977/nutrients
https://www.savorysuitcase.com/red-cabbage-vs-green-cabbage/
https://a-z-animals.com/blog/red-cabbage-vs-green-cabbage-whats-the-difference/
https://ctsciencecenter.org/blog/science-at-play-red-cabbage-juice-indicator/
https://www.tastingtable.com/693822/best-breakfast-sandwiches-america-new-york-los-angeles/
https://www.cookitsimply.com/measurements/cups/cabbage/
https://www.healthline.com/health/foods-high-in-vitamin-k#6.-Broccoli
https://www.medicalnewstoday.com/articles/321586#health-benefits
https://fdc.nal.usda.gov/fdc-app.html#/food-details/169975/nutrients
https://www.healthline.com/nutrition/purple-cabbage
https://www.botanicalformulations.com/blog/extracting-anthocyanins-from-red-cabbage
About Judi
Julia W. Klee (Judi) began her journey enjoying “all things food” in elementary school when she started preparing meals for her family. That love of food blossomed into a quest to learn more and more about health and wellness as related to nutrition. She went on to earn a BS Degree in Food and Nutrition, then an MS Degree in Nutrition. She has taught nutrition and related courses at the college level to pre-nursing and exercise science students. Her hunger to learn didn’t stop upon graduation from college. She continues to research on a regular basis about nutrition as it relates to health. Her hope is to help as many people as possible to enjoy foods that promote health and wellness.
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