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Chinese broccoli vs. Zucchini — In-Depth Nutrition Comparison

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What are the main differences between Chinese broccoli and Zucchini?

  • Chinese broccoli is richer in Vitamin K, Folate, Vitamin C, Calcium, Vitamin A RAE, and Fiber, while Zucchini is higher in Vitamin B6.
  • Chinese broccoli's daily need coverage for Vitamin K is 67% higher.
  • Zucchini has 8 times less Vitamin A RAE than Chinese broccoli. Chinese broccoli has 82µg of Vitamin A RAE, while Zucchini has 10µg.
  • Chinese broccoli is lower in Sugar.

We used Broccoli, chinese, cooked and Squash, summer, zucchini, includes skin, raw types in this comparison.

Infographic

Chinese broccoli vs Zucchini 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.
Contains more Calcium +525%
Contains more Iron +51.4%
Contains less Sodium -12.5%
Contains more Zinc +21.9%
Contains more Copper +15.1%
Contains more Manganese +49.2%
Contains more Selenium +550%
Equal in Magnesium - 18
Equal in Phosphorus - 38
Equal in Potassium - 261
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 22% 13% 18% 24% 1% 11% 21% 35% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Contains more Calcium +525%
Contains more Iron +51.4%
Contains less Sodium -12.5%
Contains more Zinc +21.9%
Contains more Copper +15.1%
Contains more Manganese +49.2%
Contains more Selenium +550%
Equal in Magnesium - 18
Equal in Phosphorus - 38
Equal in Potassium - 261

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.
:
Contains more Vitamin A +719%
Contains more Vitamin E +300%
Contains more Vitamin C +57.5%
Contains more Vitamin B1 +111.1%
Contains more Vitamin B2 +55.3%
Contains more Folate +312.5%
Contains more Vitamin K +1872.1%
Contains more Vitamin B5 +28.3%
Contains more Vitamin B6 +132.9%
Equal in Vitamin B3 - 0.451
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
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% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Contains more Vitamin A +719%
Contains more Vitamin E +300%
Contains more Vitamin C +57.5%
Contains more Vitamin B1 +111.1%
Contains more Vitamin B2 +55.3%
Contains more Folate +312.5%
Contains more Vitamin K +1872.1%
Contains more Vitamin B5 +28.3%
Contains more Vitamin B6 +132.9%
Equal in Vitamin B3 - 0.451

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +125%
Contains more Carbs +22.5%
Contains more Other +38.6%
Equal in Protein - 1.21
Equal in Water - 94.79
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more Fats +125%
Contains more Carbs +22.5%
Contains more Other +38.6%
Equal in Protein - 1.21
Equal in Water - 94.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +354.5%
Contains more Polyunsaturated fat +262.6%
Contains less Saturated Fat -23.6%
22% 10% 67%
Saturated Fat: 0.11 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.33 g
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Contains more Monounsaturated Fat +354.5%
Contains more Polyunsaturated fat +262.6%
Contains less Saturated Fat -23.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chinese broccoli Zucchini Opinion
Net carbs 1.31g 2.11g Zucchini
Protein 1.14g 1.21g Zucchini
Fats 0.72g 0.32g Chinese broccoli
Carbs 3.81g 3.11g Chinese broccoli
Calories 22kcal 17kcal Chinese broccoli
Fructose 1.38g Zucchini
Sugar 0.84g 2.5g Chinese broccoli
Fiber 2.5g 1g Chinese broccoli
Calcium 100mg 16mg Chinese broccoli
Iron 0.56mg 0.37mg Chinese broccoli
Magnesium 18mg 18mg
Phosphorus 41mg 38mg Chinese broccoli
Potassium 261mg 261mg
Sodium 7mg 8mg Chinese broccoli
Zinc 0.39mg 0.32mg Chinese broccoli
Copper 0.061mg 0.053mg Chinese broccoli
Manganese 0.264mg 0.177mg Chinese broccoli
Selenium 1.3µg 0.2µg Chinese broccoli
Vitamin A 1638IU 200IU Chinese broccoli
Vitamin A RAE 82µg 10µg Chinese broccoli
Vitamin E 0.48mg 0.12mg Chinese broccoli
Vitamin C 28.2mg 17.9mg Chinese broccoli
Vitamin B1 0.095mg 0.045mg Chinese broccoli
Vitamin B2 0.146mg 0.094mg Chinese broccoli
Vitamin B3 0.437mg 0.451mg Zucchini
Vitamin B5 0.159mg 0.204mg Zucchini
Vitamin B6 0.07mg 0.163mg Zucchini
Folate 99µg 24µg Chinese broccoli
Vitamin K 84.8µg 4.3µg Chinese broccoli
Tryptophan 0.01mg Zucchini
Threonine 0.029mg Zucchini
Isoleucine 0.044mg Zucchini
Leucine 0.071mg Zucchini
Lysine 0.067mg Zucchini
Methionine 0.018mg Zucchini
Phenylalanine 0.043mg Zucchini
Valine 0.054mg Zucchini
Histidine 0.026mg Zucchini
Saturated Fat 0.11g 0.084g Zucchini
Monounsaturated Fat 0.05g 0.011g Chinese broccoli
Polyunsaturated fat 0.33g 0.091g Chinese broccoli
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese broccoli Zucchini
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
48%
Chinese broccoli
16%
Zucchini
Minerals Daily Need Coverage Score
18%
Chinese broccoli
12%
Zucchini

Comparison summary

Which food is lower in Saturated Fat?
Zucchini
Zucchini is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 17)
Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 1.66g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 1mg)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $0.4)
Which food is richer in minerals?
Chinese broccoli
Chinese broccoli is relatively richer in minerals
Which food is richer in vitamins?
Chinese broccoli
Chinese broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/nutrients
  2. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.