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.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.5 g
Fats:
0.2 g
Carbs:
2.18 g
Water:
95.32 g
Other:
0.8 g
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
Saturated fat:
Sat. Fat
0.027 g
Monounsaturated fat:
Mono. Fat
0.015 g
Polyunsaturated fat:
Poly. Fat
0.096 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
37%
18%
Minerals Daily Need Coverage Score
16%
12%
Comparison summary
Which food contains less Sodium?
Winter squash contains less Sodium (difference - 64mg)
Which food is lower in glycemic index?
Winter squash is lower in glycemic index (difference - 19)
Which food is cheaper?
Winter squash is cheaper (difference - $0.4)
Which food is lower in Sugar?
Chinese cabbage is lower in Sugar (difference - 2.12g)
Which food is lower in Saturated fat?
Chinese cabbage is lower in Saturated fat (difference - 0.045g)
Which food is richer in minerals?
Chinese cabbage is relatively richer in minerals
Which food contains less Cholesterol?
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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.