Broccoli and cabbage are both nutrient-dense foods that are beneficial to a healthy diet. Yet, when it comes down to it broccoli is more nutrient-dense than cabbage. Cabbage and broccoli are both part of the mustard family.
Which to Choose
Broccoli has more of all of the body’s essential minerals and vitamins than cabbage does. The only substances that cabbage has more of than broccoli are betaine and alpha carotene. Betaine is neither a vitamin nor a mineral, but a substance that is made in the body. It is involved in liver function and cellular reproduction and helps to make carnitine. Alpha carotene is a form of vitamin A. However, there is more vitamin A in the form of beta-carotene and more international units of vitamin A in broccoli.
A 100-gram serving of broccoli, about 3.5 ounces, contains 316 milligrams of potassium, 66 milligrams of phosphorus, 47 milligrams of calcium, 33 milligrams of sodium and 21 milligrams of magnesium. It also has low levels of some minerals, including .73 milligrams of iron, .41 milligrams of zinc, .21 milligrams of manganese, .049 milligrams of copper and 2.5 micrograms of selenium.
The minerals in cabbage have a similar profile to that of broccoli, although there are fewer of all the minerals in cabbage when compared to broccoli. A 3.5-ounce serving of cabbage has 170 milligrams of potassium, 40 milligrams of calcium, 26 milligrams of phosphorus and 18 milligrams of sodium. Cabbage also contains .47 milligrams of iron, 12 milligrams of magnesium, .18 milligrams of zinc, .019 milligrams of copper, .16 milligrams of manganese, 1 microgram of fluoride and .3 micrograms of selenium.
Broccoli and Cabbage Vitamins
Broccoli is higher in vitamins than cabbage is, with 623 international units of vitamin A and 89.2 milligrams of vitamin C per 3.5 ounces. It also contains .071 milligrams of thiamine, .117 milligrams of riboflavin, .639 milligrams of niacin, .573 milligrams of pantothenic acid, .175 milligrams of B-6 and 63 micrograms of folate. Compared to broccoli, a 3.5-ounce serving of cabbage has 98 international units of vitamin A, 36.6 milligrams of vitamin C, .061 milligrams of thiamine, .04 milligrams of riboflavin, .234 milligrams of niacin, .212 milligrams of pantothenic acids, .124 milligrams of vitamin B-6 and 43 micrograms of folate.