White cabbage can be eaten both raw and cooked. As a food, it provides many nutrients, and as a medicine it is used to treat ulcers and wounds. It also helps with stomach or digestion problems.
General information:
From Wikipedia: “Cabbage or headed cabbage (comprising several cultivars of Brassica oleracea) is a leafy green or purple biennial plant, grown as an annual vegetable crop for its dense-leaved heads. It is descended from the wild cabbage, B. oleracea var. oleracea, and is closely related to broccoli and cauliflower (var. botrytis), Brussels sprouts (var. gemmifera) and savoy cabbage (var. sabauda) which are sometimes called cole crops. ...
Cabbages are prepared in many different ways for eating. They can be pickled, fermented for dishes such as sauerkraut, steamed, stewed, sautéed, braised, or eaten raw. Cabbage is a good source of vitamin K, vitamin C and dietary fiber. Contaminated cabbage has been linked to cases of food-borne illness in humans.”
Culinary uses:
“Cabbage is prepared and consumed in many ways. The simplest options include eating the vegetable raw or steaming it, though many cuisines pickle, stew, sautée or braise cabbage.
Pickling is one of the most popular ways of preserving cabbage, creating dishes such as sauerkraut and kimchi, although kimchi is more often made from Chinese cabbage (B. rapa). Savoy cabbages are usually used in salads, while smooth-leaf types are utilized for both market sales and processing. Bean curd and cabbage is a staple of Chinese cooking, while the British dish bubble and squeak is made primarily with leftover potato and boiled cabbage and eaten with cold meat. ...
The characteristic flavor of cabbage is caused by glucosinolates, a class of sulfur-containing glucosides. Although found throughout the plant, these compounds are concentrated in the highest quantities in the seeds; lesser quantities are found in young vegetative tissue, and they decrease as the tissue ages. Cooked cabbage is often criticized for its pungent, unpleasant odor and taste. These develop when cabbage is overcooked and hydrogen sulfide gas is produced.”
Nutrients and phytochemicals:
“Cabbage is a rich source of vitamin C and vitamin K, containing 44% and 72%, respectively, of the Daily Value (DV) per 100 gram amount. Cabbage is also a moderate source (10–19% DV) of vitamin B6 and folate, with no other nutrients having significant content per 100 gram serving.
Basic research on cabbage phytochemicals is ongoing to discern if certain cabbage compounds may affect health or have anti-disease effects. Such compounds include sulforaphane and other glucosinolates which may stimulate the production of detoxifying enzymes during metabolism. Studies suggest that cruciferous vegetables, including cabbage, may have protective effects against colon cancer. Cabbage is a source of indole-3-carbinol, a chemical under basic research for its possible properties.”
Bloating:
“Excessive consumption of cabbage may lead to increased intestinal gas which causes bloating and flatulence due to the trisaccharide raffinose, which the human small intestine cannot digest.”
Herbal Medicine:
“The cooling properties of the leaves were used in Britain as a treatment for trench foot in World War I, and as compresses for ulcers and breast abscesses. Accumulated scientific evidence corroborates that cabbage leaf treatment can reduce the pain and hardness of engorged breasts, and increase the duration of breast feeding. Other medicinal uses recorded in European folk medicine include treatments for rheumatism, sore throat, hoarseness, colic, and melancholy. In the United States, cabbage has been used as a hangover cure, to treat abscesses, to prevent sunstroke, or to cool body parts affected by fevers. The leaves have also been used to soothe sore feet and, when tied around a child's neck, to relieve croup. Both mashed cabbage and cabbage juice have been used in poultices to remove boils and treat warts, pneumonia, appendicitis, and ulcers.”
Popular cultivars:
- “Savoy – Characterized by crimped or curly leaves, mild flavor and tender texture
- Spring Greens – Loose-headed, commonly sliced and steamed
- Green – Light to dark green, slightly pointed heads. This is the most commonly grown cultivar.
- Red – Smooth red leaves, often used for pickling or stewing
- White, also called Dutch – Smooth, pale green leaves
Some sources only delineate three cultivars: savoy, red and white, with spring greens and green cabbage being subsumed into the latter.”
Production and consumption:
“The Food and Agriculture Organization of the United Nations reported that world production of cabbage and other brassicas for 2014 was 71.8 million metric tonnes, with China accounting for 47% of the world total.”
“Cabbage consumption varies widely around the world: Russia has the highest annual per capita consumption at 20 kilograms (44 lb), followed by Belgium at 4.7 kilograms (10 lb), the Netherlands at 4.0 kilograms (8.8 lb), and Spain at 1.9 kilograms (4.2 lb). Americans consume 3.9 kilograms (8.6 lb) annually per capita.”
Interesting facts:
“It is a multi-layered vegetable. Under conditions of long sunlit days such as are found at high northern latitudes in summer, cabbages can grow much larger.”
Nutrient tables
The complete nutritional information, coverage of the daily requirement and comparison values with other ingredients can be found in the following nutrient tables.
Nutritional Information
|
per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Energy | 25 kcal 105 kJ | 1.2% Recommended daily allowance according to the GDA: 2000kcal |
Fat/Lipids | 0.10 g | 0.1% Recommended daily allowance according to the GDA: 70g |
Saturated Fats | 0.03 g | 0.2% Recommended daily allowance according to the GDA: 20g |
Carbohydrates (inc.dietary fiber) | 5.8 g | 2.1% Recommended daily allowance according to the GDA: 270g |
Sugars | 3.2 g | 3.6% Recommended daily allowance according to the GDA: 90g |
Fiber | 2.5 g | 10.0% Recommended daily allowance according to the GDA: 25g |
Protein/Albumin | 1.3 g | 2.6% Recommended daily allowance according to the GDA: 50g |
Cooking Salt (Na:18.0 mg) | 46 mg | 1.9% Recommended daily allowance according to the GDA: 2.4g |
Essential micronutrients with the highest proportions | per 100g | 2000 kcal | |
---|---|---|---|
Vit | Vitamin K | 76 µg | 101.0% Recommended daily allowance according to the EU: LMIV-2011: 75 µg |
Vit | Vitamin C (ascorbic acid) | 37 mg | 46.0% Recommended daily allowance according to the EU: LMIV-2011: 80 mg |
Vit | Folate, as the active form of folic acid (née vitamin B9 and | 43 µg | 22.0% Recommended daily allowance according to the EU: LMIV-2011: 200 µg |
Elem | Potassium, K | 170 mg | 9.0% Recommended daily allowance according to the EU: LMIV-2011: 2'000 mg |
Vit | Vitamin B6 (pyridoxine) | 0.12 mg | 9.0% Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg |
Min | Manganese, Mn | 0.16 mg | 8.0% Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg |
Vit | Thiamine (vitamin B1) | 0.06 mg | 6.0% Recommended daily allowance according to the EU: LMIV-2011: 1.1 mg |
Elem | Calcium, Ca | 40 mg | 5.0% Recommended daily allowance according to the EU: LMIV-2011: 800 mg |
Prot | Tryptophan (Trp, W) | 0.01 g | 4.0% Recommended daily allowance according to the WHO-Protein-2002: 0.25 g |
Vit | Pantothenic acid (vitamin B5) | 0.21 mg | 4.0% Recommended daily allowance according to the EU: LMIV-2011: 6.0 mg |
Detailed micronutrients and daily requirement coverage per 100g
Explanations of nutrient tables in general
The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.
If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.
For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.
Essential fatty acids | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Alpha-Linolenic acid; ALA; 18:3 omega-3 | 0 g | < 0.1% Recommended daily allowance according to the CH-EDI-Verordnung: 2.0 g |
Linoleic acid; LA; 18:2 omega-6 | 0.02 g | < 0.1% Recommended daily allowance according to the CH-EDI-Verordnung: 10 g |
Essential amino acids | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Tryptophan (Trp, W) | 0.01 g | 4.0% Recommended daily allowance according to the WHO-Protein-2002: 0.25 g |
Threonine (Thr, T) | 0.04 g | 4.0% Recommended daily allowance according to the WHO-Protein-2002: 0.93 g |
Valine (Val, V) | 0.04 g | 3.0% Recommended daily allowance according to the WHO-Protein-2002: 1.6 g |
Isoleucine (Ile, I) | 0.03 g | 2.0% Recommended daily allowance according to the WHO-Protein-2002: 1.2 g |
Leucine (Leu, L) | 0.04 g | 2.0% Recommended daily allowance according to the WHO-Protein-2002: 2.4 g |
Lysine (Lys, K) | 0.04 g | 2.0% Recommended daily allowance according to the WHO-Protein-2002: 1.9 g |
Phenylalanine (Phe, F) | 0.03 g | 2.0% Recommended daily allowance according to the WHO-Protein-2002: 1.6 g |
Methionine (Met, M) | 0.01 g | 1.0% Recommended daily allowance according to the WHO-Protein-2002: 0.93 g |
Vitamins | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Vitamin K | 76 µg | 101.0% Recommended daily allowance according to the EU: LMIV-2011: 75 µg |
Vitamin C (ascorbic acid) | 37 mg | 46.0% Recommended daily allowance according to the EU: LMIV-2011: 80 mg |
Folate, as the active form of folic acid (née vitamin B9 and | 43 µg | 22.0% Recommended daily allowance according to the EU: LMIV-2011: 200 µg |
Vitamin B6 (pyridoxine) | 0.12 mg | 9.0% Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg |
Thiamine (vitamin B1) | 0.06 mg | 6.0% Recommended daily allowance according to the EU: LMIV-2011: 1.1 mg |
Pantothenic acid (vitamin B5) | 0.21 mg | 4.0% Recommended daily allowance according to the EU: LMIV-2011: 6.0 mg |
Riboflavin (vitamin B2) | 0.04 mg | 3.0% Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg |
Niacin (née vitamin B3) | 0.23 mg | 1.0% Recommended daily allowance according to the EU: LMIV-2011: 16 mg |
Vitamin A, as RAE | 5.0 µg | 1.0% Recommended daily allowance according to the EU: LMIV-2011: 800 µg |
Vitamin E, as a-TEs | 0.15 mg | 1.0% Recommended daily allowance according to the EU: LMIV-2011: 12 mg |
Vitamin D | 0 µg | < 0.1% Recommended daily allowance according to the EU: LMIV-2011: 5.0 µg |
Essential macroelements (macronutrients) | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Potassium, K | 170 mg | 9.0% Recommended daily allowance according to the EU: LMIV-2011: 2'000 mg |
Calcium, Ca | 40 mg | 5.0% Recommended daily allowance according to the EU: LMIV-2011: 800 mg |
Phosphorus, P | 26 mg | 4.0% Recommended daily allowance according to the EU: LMIV-2011: 700 mg |
Magnesium, Mg | 12 mg | 3.0% Recommended daily allowance according to the EU: LMIV-2011: 375 mg |
Sodium, Na | 18 mg | 2.0% Recommended daily allowance according to the EU: LMIV-2011: 800 mg |
Essential trace elements (micronutrients) | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Manganese, Mn | 0.16 mg | 8.0% Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg |
Iron, Fe | 0.47 mg | 3.0% Recommended daily allowance according to the EU: LMIV-2011: 14 mg |
Zinc, Zn | 0.18 mg | 2.0% Recommended daily allowance according to the EU: LMIV-2011: 10 mg |
Copper, Cu | 0.02 mg | 2.0% Recommended daily allowance according to the EU: LMIV-2011: 1.0 mg |
Selenium, Se | 0.30 µg | 1.0% Recommended daily allowance according to the EU: LMIV-2011: 55 µg |
Fluorine, F | 1.0 µg | < 0.1% Recommended daily allowance according to the EU: LMIV-2011: 3'500 µg |
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