Cabbage vs Spinach – Which is Healthier?

Our Verdict

When comparing cabbage to spinach, we picked the spinach.

Why?

In terms of macros, these are very similar: mostly water, small amounts of carbs and protein, and enough fiber to hold them together. The only notable point of distinction here is that cabbage higher in soluble fiber, while spinach has more insoluble fiber, however these are both important, just different, and ultimately balanced in any case, so we’ll call this round a tie.

In the category of vitamins, cabbage has more of vitamins B5 and C, while spinach has more of vitamins A, B1, B2, B3, B6, B7, B9, E, and K; a clear win for spinach.

When it comes to minerals, cabbage is not higher in any minerals, and spinach has more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc. Another easy win for spinach.

With regard to phytochemicals, spinach has a much higher polyphenol content (mostly flavonols), and on the flipside, spinach has a much higher oxalate content (that’s not a problem for most people, but bad if you have certain kidney issues). So this category could be swung any which way depending on the state of your kidneys. For simplicity, we’ll record this round as a tie, but its constituent parts are worth bearing in mind.

Adding up the sections makes for an overall win for spinach, but by all means enjoy either or both; diversity is good!

Want to learn more?

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Enjoy!