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  6. Chinese cabbage vs. Winter squash

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 vitamin A, 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.
  • Chinese cabbage has a higher glycemic index. The glycemic index of Chinese cabbage is 32, while the glycemic index of winter squash is 13.

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.
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 9.3% 6.6% 21% 17% 27% 6% 8.1% 0.13% 24% 2.2%
Contains more MagnesiumMagnesium +46.2%
Contains more CalciumCalcium +377.3%
Contains more IronIron +81.8%
Contains more PhosphorusPhosphorus +94.7%
Contains more SeleniumSelenium +25%
Contains more CopperCopper +290.5%
Contains more ZincZinc +15.8%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +17.6%
~equal in Potassium ~241mg

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 32% 87% 2.4% 0% 4% 15% 9.3% 14% 37% 0% 11% 15% 5.8%
Contains more Vitamin CVitamin C +368.8%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B6Vitamin B6 +20.5%
Contains more Vitamin KVitamin K +934.1%
Contains more FolateFolate +230%
Contains more Vitamin AVitamin A +17%
Contains more Vitamin EVitamin E +33.3%
Contains more Vitamin B5Vitamin B5 +165.9%
Contains more CholineCholine +65.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.067mg
~equal in Vitamin B3 ~0.495mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Winter squash DV% diff.
Vitamin C 45mg 9.6mg 39%
Vitamin K 45.5µg 4.4µg 34%
Folate 66µg 20µg 12%
Calcium 105mg 22mg 8%
Fiber 1g 2.8g 7%
Copper 0.021mg 0.082mg 7%
Iron 0.8mg 0.44mg 5%
Vitamin A 223µg 261µg 4%
Sodium 65mg 1mg 3%
Phosphorus 37mg 19mg 3%
Vitamin B6 0.194mg 0.161mg 3%
Vitamin B5 0.088mg 0.234mg 3%
Carbs 2.18g 8.85g 2%
Vitamin B1 0.04mg 0.016mg 2%
Manganese 0.159mg 0.187mg 1%
Protein 1.5g 0.89g 1%
Choline 6.4mg 10.6mg 1%
Calories 13kcal 37kcal 1%
Magnesium 19mg 13mg 1%
Fats 0.2g 0.35g 0%
Net carbs 1.18g 6.05g N/A
Potassium 252mg 241mg 0%
Sugar 1.18g 3.3g N/A
Zinc 0.19mg 0.22mg 0%
Vitamin E 0.09mg 0.12mg 0%
Selenium 0.5µg 0.4µg 0%
Vitamin B2 0.07mg 0.067mg 0%
Vitamin B3 0.5mg 0.495mg 0%
Saturated fat 0.027g 0.072g 0%
Monounsaturated fat 0.015g 0.026g 0%
Polyunsaturated fat 0.096g 0.147g 0%
Tryptophan 0.015mg 0.013mg 0%
Threonine 0.049mg 0.027mg 0%
Isoleucine 0.085mg 0.035mg 0%
Leucine 0.088mg 0.05mg 0%
Lysine 0.089mg 0.033mg 0%
Methionine 0.009mg 0.011mg 0%
Phenylalanine 0.044mg 0.035mg 0%
Valine 0.066mg 0.038mg 0%
Histidine 0.026mg 0.017mg 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
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more ProteinProtein +68.5%
Contains more OtherOther +14.3%
Contains more FatsFats +75%
Contains more CarbsCarbs +306%
~equal in Water ~89.21g

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
29% 11% 60%
Saturated fat: Sat. Fat 0.072 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.147 g
Contains less Sat. FatSaturated fat -62.5%
Contains more Mono. FatMonounsaturated fat +73.3%
Contains more Poly. FatPolyunsaturated fat +53.1%

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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. 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.