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  6. Chinese cabbage vs. Summer squash

Chinese cabbage vs. Summer squash — In-Depth Nutrition Comparison

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What are the differences between Chinese cabbage and Summer squash?

  • Chinese cabbage is higher in Vitamin K, Vitamin C, Vitamin A RAE, Folate, Calcium, and Iron, yet Summer squash is higher in Vitamin B2.
  • Chinese cabbage's daily need coverage for Vitamin K is 35% more.
  • Chinese cabbage has 22 times more Vitamin A RAE than Summer squash. While Chinese cabbage has 223µg of Vitamin A RAE, Summer squash has only 10µg.

We used Cabbage, chinese (pak-choi), raw and Squash, summer, all varieties, raw types in this article.

Infographic

Chinese cabbage vs Summer squash infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Chinese cabbage
Chinese cabbage
4
:
6
Summer squash
Summer squash
Contains more Calcium +600%
Contains more Iron +128.6%
Contains more Magnesium +11.8%
Contains more Selenium +150%
Contains less Sodium -96.9%
Contains more Zinc +52.6%
Contains more Copper +142.9%
Contains more Manganese +10.1%
Equal in Phosphorus - 38
Equal in Potassium - 262
Chinese cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Contains more Calcium +600%
Contains more Iron +128.6%
Contains more Magnesium +11.8%
Contains more Selenium +150%
Contains less Sodium -96.9%
Contains more Zinc +52.6%
Contains more Copper +142.9%
Contains more Manganese +10.1%
Equal in Phosphorus - 38
Equal in Potassium - 262

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Chinese cabbage
Chinese cabbage
5
:
5
Summer squash
Summer squash
Contains more Vitamin A +2134%
Contains more Vitamin C +164.7%
Contains more Folate +127.6%
Contains more Vitamin K +1416.7%
Contains more Vitamin E +33.3%
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +102.9%
Contains more Vitamin B5 +76.1%
Contains more Vitamin B6 +12.4%
Equal in Vitamin B3 - 0.487
Chinese cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 269% 2% 0% 150% 10% 17% 10% 6% 45% 50% 0% 114%
Summer squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Contains more Vitamin A +2134%
Contains more Vitamin C +164.7%
Contains more Folate +127.6%
Contains more Vitamin K +1416.7%
Contains more Vitamin E +33.3%
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +102.9%
Contains more Vitamin B5 +76.1%
Contains more Vitamin B6 +12.4%
Equal in Vitamin B3 - 0.487

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chinese cabbage
Chinese cabbage
4
:
1
Summer squash
Summer squash
Contains more Protein +24%
Contains more Fats +11.1%
Contains more Other +29%
Contains more Carbs +53.7%
Equal in Fats - 0.18
Equal in Water - 94.64
Chinese cabbage
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more Protein +24%
Contains more Fats +11.1%
Contains more Other +29%
Contains more Carbs +53.7%
Equal in Fats - 0.18
Equal in Water - 94.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chinese cabbage
Chinese cabbage
2
:
1
Summer squash
Summer squash
Contains less Saturated Fat -38.6%
Equal in Monounsaturated Fat - 0.016
Equal in Polyunsaturated fat - 0.089
Chinese cabbage
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Contains less Saturated Fat -38.6%
Equal in Monounsaturated Fat - 0.016
Equal in Polyunsaturated fat - 0.089

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chinese cabbage Summer squash
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chinese cabbage Summer squash Opinion
Net carbs 1.18g 2.25g Summer squash
Protein 1.5g 1.21g Chinese cabbage
Fats 0.2g 0.18g Chinese cabbage
Carbs 2.18g 3.35g Summer squash
Calories 13kcal 16kcal Summer squash
Fructose 0.95g Summer squash
Sugar 1.18g 2.2g Chinese cabbage
Fiber 1g 1.1g Summer squash
Calcium 105mg 15mg Chinese cabbage
Iron 0.8mg 0.35mg Chinese cabbage
Magnesium 19mg 17mg Chinese cabbage
Phosphorus 37mg 38mg Summer squash
Potassium 252mg 262mg Summer squash
Sodium 65mg 2mg Summer squash
Zinc 0.19mg 0.29mg Summer squash
Copper 0.021mg 0.051mg Summer squash
Manganese 0.159mg 0.175mg Summer squash
Selenium 0.5µg 0.2µg Chinese cabbage
Vitamin A 4468IU 200IU Chinese cabbage
Vitamin A RAE 223µg 10µg Chinese cabbage
Vitamin E 0.09mg 0.12mg Summer squash
Vitamin C 45mg 17mg Chinese cabbage
Vitamin B1 0.04mg 0.048mg Summer squash
Vitamin B2 0.07mg 0.142mg Summer squash
Vitamin B3 0.5mg 0.487mg Chinese cabbage
Vitamin B5 0.088mg 0.155mg Summer squash
Vitamin B6 0.194mg 0.218mg Summer squash
Folate 66µg 29µg Chinese cabbage
Vitamin K 45.5µg 3µg Chinese cabbage
Tryptophan 0.015mg 0.011mg Chinese cabbage
Threonine 0.049mg 0.028mg Chinese cabbage
Isoleucine 0.085mg 0.042mg Chinese cabbage
Leucine 0.088mg 0.069mg Chinese cabbage
Lysine 0.089mg 0.065mg Chinese cabbage
Methionine 0.009mg 0.017mg Summer squash
Phenylalanine 0.044mg 0.041mg Chinese cabbage
Valine 0.066mg 0.053mg Chinese cabbage
Histidine 0.026mg 0.025mg Chinese cabbage
Saturated Fat 0.027g 0.044g Chinese cabbage
Monounsaturated Fat 0.015g 0.016g Summer squash
Polyunsaturated fat 0.096g 0.089g Chinese cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese cabbage Summer squash
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
56%
Chinese cabbage
18%
Summer squash
Minerals Daily Need Coverage Score
16%
Chinese cabbage
12%
Summer squash

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 63mg)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 19)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $0.4)
Which food is lower in Sugar?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 1.02g)
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.017g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/nutrients
  2. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.