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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 A, vitamin K, vitamin C, folate, calcium, and iron, yet summer squash is higher in vitamin B2.
  • Chinese cabbage's daily need coverage for vitamin A is 85% more.
  • Chinese cabbage has 15 times more vitamin K than summer squash. While Chinese cabbage has 45.5µg of vitamin K, summer squash has only 3µg.
  • The glycemic index of summer squash is lower.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more MagnesiumMagnesium +11.8%
Contains more CalciumCalcium +600%
Contains more IronIron +128.6%
Contains more SeleniumSelenium +150%
Contains more CopperCopper +142.9%
Contains more ZincZinc +52.6%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +10.1%
~equal in Potassium ~262mg
~equal in Phosphorus ~38mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin CVitamin C +164.7%
Contains more Vitamin AVitamin A +2130%
Contains more Vitamin KVitamin K +1416.7%
Contains more FolateFolate +127.6%
Contains more Vitamin EVitamin E +33.3%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B2Vitamin B2 +102.9%
Contains more Vitamin B5Vitamin B5 +76.1%
Contains more Vitamin B6Vitamin B6 +12.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.487mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~6.7mg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Summer squash DV% diff.
Vitamin K 45.5µg 3µg 35%
Vitamin C 45mg 17mg 31%
Vitamin A 223µg 10µg 24%
Folate 66µg 29µg 9%
Calcium 105mg 15mg 9%
Vitamin B2 0.07mg 0.142mg 6%
Iron 0.8mg 0.35mg 6%
Sodium 65mg 2mg 3%
Copper 0.021mg 0.051mg 3%
Vitamin B6 0.194mg 0.218mg 2%
Fructose 0.95g 1%
Vitamin B5 0.088mg 0.155mg 1%
Protein 1.5g 1.21g 1%
Selenium 0.5µg 0.2µg 1%
Manganese 0.159mg 0.175mg 1%
Vitamin B1 0.04mg 0.048mg 1%
Zinc 0.19mg 0.29mg 1%
Calories 13kcal 16kcal 0%
Fats 0.2g 0.18g 0%
Net carbs 1.18g 2.25g N/A
Carbs 2.18g 3.35g 0%
Magnesium 19mg 17mg 0%
Potassium 252mg 262mg 0%
Sugar 1.18g 2.2g N/A
Fiber 1g 1.1g 0%
Phosphorus 37mg 38mg 0%
Vitamin E 0.09mg 0.12mg 0%
Vitamin B3 0.5mg 0.487mg 0%
Choline 6.4mg 6.7mg 0%
Saturated fat 0.027g 0.044g 0%
Monounsaturated fat 0.015g 0.016g 0%
Polyunsaturated fat 0.096g 0.089g 0%
Tryptophan 0.015mg 0.011mg 0%
Threonine 0.049mg 0.028mg 0%
Isoleucine 0.085mg 0.042mg 0%
Leucine 0.088mg 0.069mg 0%
Lysine 0.089mg 0.065mg 0%
Methionine 0.009mg 0.017mg 0%
Phenylalanine 0.044mg 0.041mg 0%
Valine 0.066mg 0.053mg 0%
Histidine 0.026mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +24%
Contains more OtherOther +29%
Contains more CarbsCarbs +53.7%
~equal in Fats ~0.18g
~equal in Water ~94.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains less Sat. FatSaturated fat -38.6%
~equal in Monounsaturated fat ~0.016g
~equal in Polyunsaturated fat ~0.089g

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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.