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  6. Chinese cabbage vs. Zucchini

Chinese cabbage vs. Zucchini — In-Depth Nutrition Comparison

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Summary of differences between Chinese cabbage and Zucchini

  • Zucchini has less Vitamin K, Vitamin C, Vitamin A RAE, Folate, Calcium, and Iron than Chinese cabbage.
  • Chinese cabbage covers your daily need of Vitamin K 34% more than Zucchini.
  • Chinese cabbage has 22 times more Vitamin A RAE than Zucchini. While Chinese cabbage has 223µg of Vitamin A RAE, Zucchini has only 10µg.

These are the specific foods used in this comparison Cabbage, chinese (pak-choi), raw and Squash, summer, zucchini, includes skin, raw.

Infographic

Chinese cabbage vs Zucchini 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.
Chinese cabbage
Chinese cabbage
4
:
6
Zucchini
Zucchini
Contains more Calcium +556.3%
Contains more Iron +116.2%
Contains more Selenium +150%
Contains less Sodium -87.7%
Contains more Zinc +68.4%
Contains more Copper +152.4%
Contains more Manganese +11.3%
Equal in Magnesium - 18
Equal in Phosphorus - 38
Equal in Potassium - 261
Chinese cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Contains more Calcium +556.3%
Contains more Iron +116.2%
Contains more Selenium +150%
Contains less Sodium -87.7%
Contains more Zinc +68.4%
Contains more Copper +152.4%
Contains more Manganese +11.3%
Equal in Magnesium - 18
Equal in Phosphorus - 38
Equal in Potassium - 261

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.
Chinese cabbage
Chinese cabbage
6
:
4
Zucchini
Zucchini
Contains more Vitamin A +2134%
Contains more Vitamin C +151.4%
Contains more Vitamin B3 +10.9%
Contains more Vitamin B6 +19%
Contains more Folate +175%
Contains more Vitamin K +958.1%
Contains more Vitamin E +33.3%
Contains more Vitamin B1 +12.5%
Contains more Vitamin B2 +34.3%
Contains more Vitamin B5 +131.8%
Equal in Vitamin B3 - 0.451
Chinese cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 269% 2% 0% 150% 10% 17% 10% 6% 45% 50% 0% 114%
Zucchini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Contains more Vitamin A +2134%
Contains more Vitamin C +151.4%
Contains more Vitamin B3 +10.9%
Contains more Vitamin B6 +19%
Contains more Folate +175%
Contains more Vitamin K +958.1%
Contains more Vitamin E +33.3%
Contains more Vitamin B1 +12.5%
Contains more Vitamin B2 +34.3%
Contains more Vitamin B5 +131.8%
Equal in Vitamin B3 - 0.451

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chinese cabbage
Chinese cabbage
3
:
2
Zucchini
Zucchini
Contains more Protein +24%
Contains more Other +40.4%
Contains more Fats +60%
Contains more Carbs +42.7%
Equal in Water - 94.79
Chinese cabbage
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more Protein +24%
Contains more Other +40.4%
Contains more Fats +60%
Contains more Carbs +42.7%
Equal in Water - 94.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chinese cabbage
Chinese cabbage
3
:
0
Zucchini
Zucchini
Contains less Saturated Fat -67.9%
Contains more Monounsaturated Fat +36.4%
Equal in Polyunsaturated fat - 0.091
Chinese cabbage
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Contains less Saturated Fat -67.9%
Contains more Monounsaturated Fat +36.4%
Equal in Polyunsaturated fat - 0.091

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

All nutrients comparison - raw data values

Nutrient Chinese cabbage Zucchini Opinion
Net carbs 1.18g 2.11g Zucchini
Protein 1.5g 1.21g Chinese cabbage
Fats 0.2g 0.32g Zucchini
Carbs 2.18g 3.11g Zucchini
Calories 13kcal 17kcal Zucchini
Fructose 1.38g Zucchini
Sugar 1.18g 2.5g Chinese cabbage
Fiber 1g 1g
Calcium 105mg 16mg Chinese cabbage
Iron 0.8mg 0.37mg Chinese cabbage
Magnesium 19mg 18mg Chinese cabbage
Phosphorus 37mg 38mg Zucchini
Potassium 252mg 261mg Zucchini
Sodium 65mg 8mg Zucchini
Zinc 0.19mg 0.32mg Zucchini
Copper 0.021mg 0.053mg Zucchini
Manganese 0.159mg 0.177mg Zucchini
Selenium 0.5µg 0.2µg Chinese cabbage
Vitamin A 4468IU 200IU Chinese cabbage
Vitamin A RAE 223µg 10µg Chinese cabbage
Vitamin E 0.09mg 0.12mg Zucchini
Vitamin C 45mg 17.9mg Chinese cabbage
Vitamin B1 0.04mg 0.045mg Zucchini
Vitamin B2 0.07mg 0.094mg Zucchini
Vitamin B3 0.5mg 0.451mg Chinese cabbage
Vitamin B5 0.088mg 0.204mg Zucchini
Vitamin B6 0.194mg 0.163mg Chinese cabbage
Folate 66µg 24µg Chinese cabbage
Vitamin K 45.5µg 4.3µg Chinese cabbage
Tryptophan 0.015mg 0.01mg Chinese cabbage
Threonine 0.049mg 0.029mg Chinese cabbage
Isoleucine 0.085mg 0.044mg Chinese cabbage
Leucine 0.088mg 0.071mg Chinese cabbage
Lysine 0.089mg 0.067mg Chinese cabbage
Methionine 0.009mg 0.018mg Zucchini
Phenylalanine 0.044mg 0.043mg Chinese cabbage
Valine 0.066mg 0.054mg Chinese cabbage
Histidine 0.026mg 0.026mg
Saturated Fat 0.027g 0.084g Chinese cabbage
Monounsaturated Fat 0.015g 0.011g Chinese cabbage
Polyunsaturated fat 0.096g 0.091g Chinese cabbage
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese cabbage Zucchini
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
56%
Chinese cabbage
16%
Zucchini
Minerals Daily Need Coverage Score
16%
Chinese cabbage
12%
Zucchini

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 57mg)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 17)
Which food is lower in Sugar?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 1.32g)
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.057g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)
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

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.