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

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Significant differences between Chinese cabbage and Winter squash

  • Chinese cabbage has more Vitamin C, Vitamin K, Folate, and Calcium, however, Winter squash is richer in Fiber, and Copper.
  • Chinese cabbage covers your daily Vitamin C needs 39% more than Winter squash.
  • Winter squash has 10 times less Vitamin K than Chinese cabbage. Chinese cabbage has 45.5µg of Vitamin K, while Winter squash has 4.4µg.
  • Chinese cabbage contains less Sugar.

Specific food types used in this comparison are Cabbage, chinese (pak-choi), raw and Squash, winter, all varieties, cooked, baked, without salt.

Infographic

Chinese cabbage vs Winter 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.
Contains more Calcium +377.3%
Contains more Iron +81.8%
Contains more Magnesium +46.2%
Contains more Phosphorus +94.7%
Contains more Selenium +25%
Contains less Sodium -98.5%
Contains more Zinc +15.8%
Contains more Copper +290.5%
Contains more Manganese +17.6%
Equal in Potassium - 241
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 22% 8.5% 5.2% 7% 21% 2.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6.6% 17% 9.3% 8.1% 21% 0.13% 6% 27% 24% 2.2%
Contains more Calcium +377.3%
Contains more Iron +81.8%
Contains more Magnesium +46.2%
Contains more Phosphorus +94.7%
Contains more Selenium +25%
Contains less Sodium -98.5%
Contains more Zinc +15.8%
Contains more Copper +290.5%
Contains more Manganese +17.6%
Equal in Potassium - 241

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 C +368.8%
Contains more Vitamin B1 +150%
Contains more Vitamin B6 +20.5%
Contains more Folate +230%
Contains more Vitamin K +934.1%
Contains more Vitamin A +16.9%
Contains more Vitamin E +33.3%
Contains more Vitamin B5 +165.9%
Contains more Choline +65.6%
Equal in Vitamin B2 - 0.067
Equal in Vitamin B3 - 0.495
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 268% 1.8% 0% 150% 10% 16% 9.4% 5.3% 45% 50% 0% 3.5% 114%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 313% 2.4% 0% 32% 4% 15% 9.3% 14% 37% 15% 0% 5.8% 11%
Contains more Vitamin C +368.8%
Contains more Vitamin B1 +150%
Contains more Vitamin B6 +20.5%
Contains more Folate +230%
Contains more Vitamin K +934.1%
Contains more Vitamin A +16.9%
Contains more Vitamin E +33.3%
Contains more Vitamin B5 +165.9%
Contains more Choline +65.6%
Equal in Vitamin B2 - 0.067
Equal in Vitamin B3 - 0.495

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +68.5%
Contains more Other +14.3%
Contains more Fats +75%
Contains more Carbs +306%
Equal in Water - 89.21
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more Protein +68.5%
Contains more Other +14.3%
Contains more Fats +75%
Contains more Carbs +306%
Equal in Water - 89.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -62.5%
Contains more Monounsaturated Fat +73.3%
Contains more Polyunsaturated fat +53.1%
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Contains less Saturated Fat -62.5%
Contains more Monounsaturated Fat +73.3%
Contains more Polyunsaturated fat +53.1%

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 Winter squash
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chinese cabbage Winter squash Opinion
Net carbs 1.18g 6.05g Winter squash
Protein 1.5g 0.89g Chinese cabbage
Fats 0.2g 0.35g Winter squash
Carbs 2.18g 8.85g Winter squash
Calories 13kcal 37kcal Winter squash
Sugar 1.18g 3.3g Chinese cabbage
Fiber 1g 2.8g Winter squash
Calcium 105mg 22mg Chinese cabbage
Iron 0.8mg 0.44mg Chinese cabbage
Magnesium 19mg 13mg Chinese cabbage
Phosphorus 37mg 19mg Chinese cabbage
Potassium 252mg 241mg Chinese cabbage
Sodium 65mg 1mg Winter squash
Zinc 0.19mg 0.22mg Winter squash
Copper 0.021mg 0.082mg Winter squash
Manganese 0.159mg 0.187mg Winter squash
Selenium 0.5µg 0.4µg Chinese cabbage
Vitamin A 4468IU 5223IU Winter squash
Vitamin A RAE 223µg 261µg Winter squash
Vitamin E 0.09mg 0.12mg Winter squash
Vitamin C 45mg 9.6mg Chinese cabbage
Vitamin B1 0.04mg 0.016mg Chinese cabbage
Vitamin B2 0.07mg 0.067mg Chinese cabbage
Vitamin B3 0.5mg 0.495mg Chinese cabbage
Vitamin B5 0.088mg 0.234mg Winter squash
Vitamin B6 0.194mg 0.161mg Chinese cabbage
Folate 66µg 20µg Chinese cabbage
Choline 6.4mg 10.6mg Winter squash
Vitamin K 45.5µg 4.4µg Chinese cabbage
Tryptophan 0.015mg 0.013mg Chinese cabbage
Threonine 0.049mg 0.027mg Chinese cabbage
Isoleucine 0.085mg 0.035mg Chinese cabbage
Leucine 0.088mg 0.05mg Chinese cabbage
Lysine 0.089mg 0.033mg Chinese cabbage
Methionine 0.009mg 0.011mg Winter squash
Phenylalanine 0.044mg 0.035mg Chinese cabbage
Valine 0.066mg 0.038mg Chinese cabbage
Histidine 0.026mg 0.017mg Chinese cabbage
Saturated Fat 0.027g 0.072g Chinese cabbage
Monounsaturated Fat 0.015g 0.026g Winter squash
Polyunsaturated fat 0.096g 0.147g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese cabbage Winter 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
52%
Chinese cabbage
35%
Winter squash
Minerals Daily Need Coverage Score
16%
Chinese cabbage
12%
Winter squash

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 64mg)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 19)
Which food is cheaper?
Winter squash
Winter squash is cheaper (difference - $0.4)
Which food is lower in Sugar?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 2.12g)
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.045g)
Which food is richer in minerals?
Chinese cabbage
Chinese cabbage is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.