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Chinese broccoli vs Summer squash - In-Depth Nutrition Comparison

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Significant differences between Chinese broccoli and Summer squash

  • Chinese broccoli has more Vitamin K, Folate, Vitamin C, Calcium, Vitamin A RAE, and Fiber, however Summer squash is richer in Vitamin B6.
  • Chinese broccoli covers your daily Vitamin K needs 68% more than Summer squash.
  • Summer squash has 8 times less Vitamin A RAE than Chinese broccoli. Chinese broccoli has 82µg of Vitamin A RAE, while Summer squash has 10µg.

Specific food types used in this comparison are Broccoli, chinese, cooked and Squash, summer, all varieties, raw.

Infographic

Chinese broccoli vs Summer 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +566.7%
Contains more Iron +60%
Contains more Zinc +34.5%
Contains more Copper +19.6%
Contains less Sodium -71.4%
Equal in Magnesium - 17
Equal in Phosphorus - 38
Equal in Potassium - 262
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 22% 13% 18% 24% 1% 11% 21%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 14% 13% 17% 24% 1% 8% 17%
Contains more Calcium +566.7%
Contains more Iron +60%
Contains more Zinc +34.5%
Contains more Copper +19.6%
Contains less Sodium -71.4%
Equal in Magnesium - 17
Equal in Phosphorus - 38
Equal in Potassium - 262

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 A +719%
Contains more Vitamin E +300%
Contains more Vitamin C +65.9%
Contains more Vitamin B1 +97.9%
Contains more Folate +241.4%
Contains more Vitamin K +2726.7%
Contains more Vitamin B3 +11.4%
Contains more Vitamin B6 +211.4%
Equal in Vitamin B2 - 0.142
Equal in Vitamin B5 - 0.155
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
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% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Contains more Vitamin A +719%
Contains more Vitamin E +300%
Contains more Vitamin C +65.9%
Contains more Vitamin B1 +97.9%
Contains more Folate +241.4%
Contains more Vitamin K +2726.7%
Contains more Vitamin B3 +11.4%
Contains more Vitamin B6 +211.4%
Equal in Vitamin B2 - 0.142
Equal in Vitamin B5 - 0.155

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 broccoli Summer squash
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Chinese broccoli Summer squash Opinion
Net carbs 1.31g 2.25g Summer squash
Protein 1.14g 1.21g Summer squash
Fats 0.72g 0.18g Chinese broccoli
Carbs 3.81g 3.35g Chinese broccoli
Calories 22kcal 16kcal Chinese broccoli
Starch g g
Fructose g 0.95g Summer squash
Sugar 0.84g 2.2g Chinese broccoli
Fiber 2.5g 1.1g Chinese broccoli
Calcium 100mg 15mg Chinese broccoli
Iron 0.56mg 0.35mg Chinese broccoli
Magnesium 18mg 17mg Chinese broccoli
Phosphorus 41mg 38mg Chinese broccoli
Potassium 261mg 262mg Summer squash
Sodium 7mg 2mg Summer squash
Zinc 0.39mg 0.29mg Chinese broccoli
Copper 0.061mg 0.051mg Chinese broccoli
Vitamin A 1638IU 200IU Chinese broccoli
Vitamin E 0.48mg 0.12mg Chinese broccoli
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 28.2mg 17mg Chinese broccoli
Vitamin B1 0.095mg 0.048mg Chinese broccoli
Vitamin B2 0.146mg 0.142mg Chinese broccoli
Vitamin B3 0.437mg 0.487mg Summer squash
Vitamin B5 0.159mg 0.155mg Chinese broccoli
Vitamin B6 0.07mg 0.218mg Summer squash
Folate 99µg 29µg Chinese broccoli
Vitamin B12 0µg 0µg
Vitamin K 84.8µg 3µg Chinese broccoli
Tryptophan mg 0.011mg Summer squash
Threonine mg 0.028mg Summer squash
Isoleucine mg 0.042mg Summer squash
Leucine mg 0.069mg Summer squash
Lysine mg 0.065mg Summer squash
Methionine mg 0.017mg Summer squash
Phenylalanine mg 0.041mg Summer squash
Valine mg 0.053mg Summer squash
Histidine mg 0.025mg Summer squash
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.11g 0.044g Summer squash
Monounsaturated Fat 0.05g 0.016g Chinese broccoli
Polyunsaturated fat 0.33g 0.089g Chinese broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese broccoli Summer squash
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
48
Chinese broccoli
18
Summer squash
Mineral Summary Score
17
Chinese broccoli
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
7%
Chinese broccoli
7%
Summer squash
Carbohydrates
4%
Chinese broccoli
3%
Summer squash
Fats
3%
Chinese broccoli
1%
Summer squash

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 0.066g)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 19)
Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 1.36g)
Which food is richer in minerals?
Chinese broccoli
Chinese broccoli is relatively richer in minerals
Which food is richer in vitamins?
Chinese broccoli
Chinese broccoli is relatively richer in vitamins
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 ($)

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 broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.