Which is healthier, cabbage or collard greens? A nutritional face-off

November 2, 2025 •

4 min read

While both are cruciferous vegetables, a single cup of cooked collard greens contains significantly more Vitamin A and K than the same amount of raw cabbage. When considering which is healthier, cabbage or collard greens?, the decision depends on the specific nutrients you seek, as both offer unique health advantages.

Quick Summary

Cabbage and collard greens have distinct nutritional profiles. Collards are superior in Vitamins K and A and calcium, while cabbage offers more Vitamin C and folate. Both are nutrient-dense, low-calorie options that contribute to a healthy diet.

Key Points

Nutrient Breakdown: Collard greens are significantly higher in Vitamins A and K, while cabbage contains more Vitamin C and folate.
Bone Health: For strong bones, collard greens are a powerhouse due to their high Vitamin K and calcium content.
Antioxidant Advantage: Red cabbage provides anthocyanin antioxidants that benefit heart health, while collards offer eye-health-boosting lutein and zeaxanthin.
Fiber for Digestion: Both offer dietary fiber, but cooking collards makes their nutrients more bioavailable, although some Vitamin C is lost.
Versatile Choices: The healthiest diet incorporates both; choose cabbage for Vitamin C and unique antioxidants, and collard greens for eye and bone-supporting vitamins and minerals.
Cooking Matters: Enjoy raw cabbage for maximum Vitamin C or cook both greens to enhance the absorption of minerals and other compounds.

Cabbage vs. Collard Greens: Decoding the Nutritional Differences

When navigating the world of leafy greens, both cabbage and collard greens stand out as nutrient powerhouses. They belong to the same Brassica family as broccoli and kale, but their unique nutrient compositions and textures offer different culinary and health benefits. This article dives into a detailed nutritional comparison to help you understand the strengths of each.

The Nutritional Profile of Cabbage

Cabbage is a versatile and widely available vegetable known for its dense, tightly packed leaves. It is remarkably low in calories yet packed with key nutrients, especially Vitamin C and certain antioxidants.

High in Vitamin C: Cabbage is an excellent source of this powerful antioxidant, which is crucial for immune health, collagen synthesis, and protecting against free radical damage. Red cabbage, in particular, contains even higher amounts.
Rich in Vitamin K: Essential for blood clotting and bone metabolism, cabbage is a great source of Vitamin K1.
Good Source of Fiber: It provides both insoluble and soluble fiber, which aids digestion, promotes regular bowel movements, and feeds beneficial gut bacteria.
Antioxidants and Anti-inflammatory Properties: The anthocyanins found in red cabbage are potent antioxidants that may help reduce inflammation and lower the risk of heart disease.

The Nutritional Profile of Collard Greens

Collard greens are a dark, leafy green with looser leaves and a slightly more bitter taste than cabbage. This difference in appearance corresponds to a different nutrient profile, particularly in terms of mineral and certain vitamin content.

Abundant in Vitamin K: Collard greens are one of the best dietary sources of Vitamin K, providing a massive percentage of the daily value in a single serving.
Excellent Source of Vitamin A: They are also a powerhouse of Vitamin A, with cooked collards containing many times more than raw cabbage. This is vital for vision, immune function, and cell growth.
High in Calcium: An impressive source of calcium, collard greens support strong bones and teeth.
Rich in Antioxidants: Collards contain a high concentration of antioxidants like lutein and zeaxanthin, which are especially beneficial for eye health.
High Fiber Content: They offer substantial dietary fiber, which is important for digestive and heart health.

Cabbage vs. Collard Greens: Nutritional Comparison Table


Nutrient (per 1 cup, raw)	Green Cabbage	Collard Greens
Calories	~22 kcal	~11 kcal
Vitamin K	56% DV	131% DV
Vitamin A	~152 IU	~7600 IU
Vitamin C	36% DV	28% DV
Folate (B9)	10% DV	23% DV
Calcium	3% DV	16% DV
Fiber	2g	1g
Antioxidants	Anthocyanins (red), Polyphenols	Lutein, Zeaxanthin, Beta-carotene

Note: DV refers to Daily Value. Nutritional content can vary based on preparation and variety.

Health Benefits of Cabbage

Beyond its core nutrients, cabbage offers specific health advantages that make it a valuable part of any diet.

Supports Digestion: The high fiber content promotes a healthy gut environment and regular bowel movements.
Manages Inflammation: Antioxidants like sulforaphane and anthocyanins have shown anti-inflammatory effects in studies.
Boosts Heart Health: The anthocyanins in red cabbage may lower blood pressure and reduce the risk of heart disease.
Strengthens Immunity: Its high Vitamin C content helps boost the immune system.

Health Benefits of Collard Greens

Collard greens bring their own set of powerful health benefits, particularly for bone and eye health due to their high concentration of specific vitamins and minerals.

Promotes Bone Health: The combination of Vitamin K and calcium is essential for strong bones and may help protect against osteoporosis.
Enhances Eye Health: Rich in Vitamin A, lutein, and zeaxanthin, collards may help prevent age-related macular degeneration and cataracts.
Reduces Cancer Risk: As a cruciferous vegetable, collard greens contain compounds like glucosinolates that may offer anti-cancer effects.
Supports Heart Health: The fiber and potassium help regulate blood pressure and lower cholesterol levels, supporting cardiovascular function.

Raw vs. Cooked: Impact on Nutrient Content

How you prepare your greens can alter their nutritional value.

Raw: Eating greens raw maximizes the Vitamin C content, as this vitamin is sensitive to heat. However, raw leaves are tougher and less digestible, meaning some nutrients may not be as readily absorbed.
Cooked: Cooking, especially by boiling, can lead to a loss of water-soluble vitamins like Vitamin C. However, it also softens the plant tissue, making minerals and other compounds easier for the body to absorb. Steaming is a gentler cooking method that retains more nutrients.
Fermented: For a probiotic boost, fermenting cabbage into sauerkraut or kimchi can increase its health benefits and make it easier to digest.

Which is Healthier, Cabbage or Collard Greens?

Ultimately, there is no single "healthier" option; it depends on your specific nutritional goals. If you're seeking a high dose of Vitamin C and certain antioxidants, especially from the red variety, cabbage is a fantastic and versatile choice. For those focused on bone health, eye health, and a significant boost of Vitamins K and A, collard greens are the clear winner.

Both are incredibly low in calories and high in fiber, making them excellent additions to a balanced diet. The best strategy is to incorporate both into your meals, enjoying the diverse range of vitamins, minerals, and plant compounds they offer. Whether shredded raw in a salad or sautéed as a side, both cabbage and collard greens bring valuable nutrition to the table.

Conclusion

When faced with the question of which is healthier, the answer is not a simple choice but a recognition of their distinct strengths. Cabbage shines with its Vitamin C content and potent antioxidants, especially in its red form. Collard greens, with their immense amounts of Vitamin K, Vitamin A, and calcium, are unparalleled for bone and eye health. The healthiest approach is to appreciate and include both in your diet, varying your greens to maximize your nutrient intake. The low-calorie, high-fiber nature of both makes them essential components of a healthy eating plan.

To learn more about the nutritional benefits of cruciferous vegetables, visit the Cleveland Clinic's nutrition hub for expert insights.

Frequently Asked Questions

Collard greens are superior for bone health due to their exceptionally high levels of Vitamin K and calcium, which are both crucial for maintaining strong bones and protecting against osteoporosis.

Cooking reduces the amount of heat-sensitive Vitamin C in both vegetables. However, cooking also breaks down tough plant fibers, which can increase the bioavailability and absorption of minerals and other nutrients.

Collard greens are better for eye health because they are packed with Vitamin A, as well as the antioxidants lutein and zeaxanthin, all of which are vital for vision.

Cabbage, particularly the red variety, is a better source of Vitamin C than collard greens. Red cabbage has a higher concentration of beneficial antioxidants, including Vitamin C.

Yes, incorporating both cabbage and collard greens is the best strategy for a well-rounded diet. Each offers a different set of vitamins, minerals, and antioxidants, maximizing the health benefits you receive.

Fermenting cabbage to make foods like sauerkraut can increase its health benefits by adding probiotics, which are beneficial for gut health. This process also makes nutrients easier to absorb.

Cabbage is known for its tightly packed leaves, crunchy texture when raw, and mildly peppery flavor. Collard greens have looser, thicker leaves and a slightly more bitter, earthy flavor, especially when cooked.