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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, 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 than Summer squash. While Chinese cabbage has 223µg of Vitamin A, 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
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Mineral Comparison

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

Vitamin Comparison

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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Calories 13kcal 16kcal Summer squash
Protein 1.5g 1.21g Chinese cabbage
Fats 0.2g 0.18g Chinese cabbage
Vitamin C 45mg 17mg Chinese cabbage
Net carbs 1.18g 2.25g Summer squash
Carbs 2.18g 3.35g Summer squash
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.8mg 0.35mg Chinese cabbage
Calcium 105mg 15mg Chinese cabbage
Potassium 252mg 262mg Summer squash
Magnesium 19mg 17mg Chinese cabbage
Sugar 1.18g 2.2g Chinese cabbage
Fiber 1g 1.1g Summer squash
Copper 0.021mg 0.051mg Summer squash
Zinc 0.19mg 0.29mg Summer squash
Starch g g
Phosphorus 37mg 38mg Summer squash
Sodium 65mg 2mg Summer squash
Vitamin A 4468IU 200IU Chinese cabbage
Vitamin E 0.09mg 0.12mg Summer squash
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
Vitamin K 45.5µg 3µg Chinese cabbage
Folate 66µg 29µg Chinese cabbage
Trans Fat 0g 0g
Saturated Fat 0.027g 0.044g Chinese cabbage
Monounsaturated Fat 0.015g 0.016g Summer squash
Polyunsaturated fat 0.096g 0.089g 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
Fructose g 0.95g Summer squash

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
56
Chinese cabbage
18
Summer squash
Mineral Summary Score
17
Chinese cabbage
12
Summer squash

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Chinese cabbage
7%
Summer squash
Carbohydrates
2%
Chinese cabbage
3%
Summer squash
Fats
1%
Chinese cabbage
1%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.