Red cabbage microgreens are tiny, young versions of the mature red cabbage plant. They look vibrant with their purple stems and green leaves, making them a colorful addition to any dish. These microgreens are not only pretty but also crunchy and slightly peppery in taste. We started growing them at Dawn Farm shortly after reading about them in an article published in the Journal of Agricultural Food Chemistry by Xiao, Z., Lester, G.E., Luo, Y., Wang, Q. in 2012. We first brought them to market in the summer of 2024. They instantly became a crowd favorite at the Canyon Farmers Market. We’re hooked. Red cabbage mictrogreens made our starting lineup. We plan to keep them around for a long, long time.
Red cabbage microgreens are a nutritious powerhouse. Packed with vitamins and carotenoids. They’re super good for you. It only takes a little to gain a lot. When you compare them to mature red cabbage there is no doubt which one has the greater nutritional density. The data below shows it’s clear that red cabbage microgreens are significantly more nutrient-dense than their mature counterparts. The nutrient density for red cabbage microgreens far exceeds the general claim that microgreens are 5-6 times more nutrient-dense, particularly in vitamins E, K, and carotenoids:
- Vitamin C: 4.6 times more.
- Vitamin E: 49 to 874 times more.
- Vitamin K: 5.4 times more.
- Beta-Carotene: 302.5 times more.
- Lutein/Zeaxanthin: 65 to 505 times more.
Appearance, Texture, and Flavor
Red cabbage microgreens are small, usually about 1 to 3 inches tall, and have two main leaves called cotyledons. These leaves are heart-shaped and have a rich, deep purple color with green accents. The stems are also purple, which makes these microgreens stand out. They are crunchy to bite into and have a mild, peppery flavor that is similar to the mature red cabbage but more intense.
Nutritional Value
Red cabbage microgreens are packed with nutrients that are important for our health. According to a study published in the Journal of Agricultural and Food Chemistry by Zhenlei Xiao and colleagues, these microgreens contain high levels of essential vitamins and minerals, even more than the fully grown red cabbage.
- Vitamins:
- Vitamin C (Ascorbic Acid): Red cabbage microgreens have about 147.0 mg of vitamin C per 100 grams. This vitamin is essential for our immune system and helps our body repair tissues.
- Vitamin E (Tocopherols): These microgreens contain high levels of vitamin E, ranging from 4.9 to 87.4 mg per 100 grams. Vitamin E is important for protecting our cells from damage.
- Vitamin K1 (Phylloquinone): They also have a significant amount of vitamin K1, around 4.1 µg per gram. This vitamin is necessary for blood clotting and bone health.
- Carotenoids:
- Beta-Carotene: Red cabbage microgreens have up to 12.1 mg of beta-carotene per 100 grams. Beta-carotene is a type of vitamin A that is good for our eyes and skin.
- Lutein/Zeaxanthin: These nutrients are found in amounts ranging from 1.3 to 10.1 mg per 100 grams. They help protect our eyes from harmful light and improve our vision.
- Violaxanthin: This carotenoid is present in amounts from 0.9 to 7.7 mg per 100 grams and also helps in maintaining good eye health.
Nutritional Comparison of Red Cabbage Microgreens vs. Mature Red Cabbage
Red cabbage microgreens and mature red cabbage have significant differences in their nutrient content. Microgreens, harvested when the first leaves appear, are known for their high nutrient density compared to mature vegetables. Let’s explore their nutritional profiles and see how they compare.
Red Cabbage Microgreens
Red cabbage microgreens are highly nutritious. According to the study by Xiao et al. (2012), microgreens generally have higher concentrations of vitamins and carotenoids compared to their mature counterparts.
- Vitamin C: Approximately 147.0 mg per 100 grams. This vitamin is essential for our immune system and helps our body repair tissues.
- Vitamin E: Roughly 4.9 to 87.4 mg per 100 grams. Vitamin E is important for protecting our cells from damage.
- Vitamin K1: Around 4.1 µg per gram. This vitamin is necessary for blood clotting and bone health.
- Beta-Carotene: Approximately 12.1 mg per 100 grams. Beta-carotene is a type of vitamin A that is good for our eyes and skin.
- Lutein/Zeaxanthin: Ranging from 1.3 to 10.1 mg per 100 grams. They help protect our eyes from harmful light and improve our vision.
- Violaxanthin: Present in amounts from 0.9 to 7.7 mg per 100 grams and helps in maintaining good eye health.
Mature Red Cabbage
Mature red cabbage, while still nutritious, typically has lower concentrations of vitamins and minerals compared to their microgreen forms. The USDA provides the following nutritional information for mature red cabbage:
- Vitamin C: Approximately 32 mg per 100 grams.
- Vitamin E: About 0.1 mg per 100 grams.
- Vitamin K: Around 76 µg per 100 grams.
- Beta-Carotene: Approximately 0.04 mg per 100 grams.
- Lutein/Zeaxanthin: Roughly 0.02 mg per 100 grams.
Nutrient Density Comparison
To understand how much more nutrient-dense red cabbage microgreens are compared to mature red cabbage, we compare the nutrient concentrations directly.
- Vitamin C: Microgreens have about 4.6 times more vitamin C (147 mg vs. 32 mg).
- Vitamin E: Microgreens have roughly 49 to 874 times more vitamin E (4.9 to 87.4 mg vs. 0.1 mg).
- Vitamin K: Microgreens have about 5.4 times more vitamin K (4.1 µg/g vs. 76 µg/100g).
- Beta-Carotene: Microgreens have approximately 302.5 times more beta-carotene (12.1 mg vs. 0.04 mg).
- Lutein/Zeaxanthin: Microgreens have about 65 to 505 times more lutein/zeaxanthin (1.3 to 10.1 mg vs. 0.02 mg).
Conclusion
Red cabbage microgreens provide a much higher concentration of essential vitamins and carotenoids than mature red cabbage, making them an excellent choice for boosting nutrient intake. Their nutrient density significantly exceeds the average of being 5-6 times more nutritious, especially in vitamins E, K, and carotenoids. Because of their high nutrient content, red cabbage microgreens offer many health benefits. They help boost the immune system, improve eye health, and protect our cells from damage. They are also rich in antioxidants, which help to fight off diseases and keep us healthy. Including them in your diet can help you stay healthy and strong. So, next time you see these vibrant microgreens, you know that they are as nutritious as they are delicious! And when you compare red cabbage microgreens to their mature counterparts, the results are truly amazing!
Thank you for reading! We are Dawn Farm, a USDA-registered Urban Farm located in Canyon, Texas, owned and operated by Tim and Suzan Triplett. We are dedicated to growing microgreens indoors using sustainable agricultural practices. We work closely with the NRCS (Natural Resources Conservation Service) and their urban farming initiative to build a better vegetable production facility. In the summertime, you can usually find us at the Canyon Farmers Market. Our mission is to provide fresh, nutritious, and eco-friendly greens to our community. Follow us for more tips, recipes, and updates on how we bring the best microgreens to your table.
This article was generated with the assistance of ChatGPT by OpenAI.
Sources:
- Xiao, Z., Lester, G.E., Luo, Y., Wang, Q. 2012. Assessment of vitamin and carotenoid concentrations of emerging food products: edible microgreens. Journal of Agricultural and Food Chemistry. 60(31):7644-7651 (Hamama)(Phys.org).
- USDA FoodData Central: Red Cabbage Nutrition.