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  6. Chinese broccoli vs. Winter squash

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

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Summary of differences between chinese broccoli and winter squash

  • Chinese broccoli has more vitamin K, vitamin C, folate, calcium, vitamin B1, and vitamin B2; however, winter squash is higher in vitamin A and vitamin B6.
  • Winter squash covers your daily need for vitamin A, 72% more than chinese broccoli.
  • Chinese broccoli has 19 times more vitamin K than winter squash. While chinese broccoli has 84.8µg of vitamin K, winter squash has only 4.4µg.
  • The glycemic index of chinese broccoli is higher.

These are the specific foods used in this comparison Broccoli, chinese, cooked and Squash, winter, all varieties, cooked, baked, without salt.

Infographic

Chinese broccoli 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
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 +38.5%
Contains more CalciumCalcium +354.5%
Contains more IronIron +27.3%
Contains more ZincZinc +77.3%
Contains more PhosphorusPhosphorus +115.8%
Contains more ManganeseManganese +41.2%
Contains more SeleniumSelenium +225%
Contains more CopperCopper +34.4%
Contains less SodiumSodium -85.7%
~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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
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 +193.8%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B1Vitamin B1 +493.8%
Contains more Vitamin B2Vitamin B2 +117.9%
Contains more Vitamin KVitamin K +1827.3%
Contains more FolateFolate +395%
Contains more CholineCholine +138.7%
Contains more Vitamin AVitamin A +218.3%
Contains more Vitamin B3Vitamin B3 +13.3%
Contains more Vitamin B5Vitamin B5 +47.2%
Contains more Vitamin B6Vitamin B6 +130%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese broccoli Winter squash DV% diff.
Vitamin K 84.8µg 4.4µg 67%
Vitamin C 28.2mg 9.6mg 21%
Vitamin A 82µg 261µg 20%
Folate 99µg 20µg 20%
Calcium 100mg 22mg 8%
Vitamin B1 0.095mg 0.016mg 7%
Vitamin B6 0.07mg 0.161mg 7%
Vitamin B2 0.146mg 0.067mg 6%
Phosphorus 41mg 19mg 3%
Manganese 0.264mg 0.187mg 3%
Choline 25.3mg 10.6mg 3%
Selenium 1.3µg 0.4µg 2%
Vitamin B5 0.159mg 0.234mg 2%
Copper 0.061mg 0.082mg 2%
Zinc 0.39mg 0.22mg 2%
Carbs 3.81g 8.85g 2%
Vitamin E 0.48mg 0.12mg 2%
Iron 0.56mg 0.44mg 2%
Polyunsaturated fat 0.33g 0.147g 1%
Calories 22kcal 37kcal 1%
Fats 0.72g 0.35g 1%
Potassium 261mg 241mg 1%
Magnesium 18mg 13mg 1%
Fiber 2.5g 2.8g 1%
Protein 1.14g 0.89g 0%
Net carbs 1.31g 6.05g N/A
Sugar 0.84g 3.3g N/A
Sodium 7mg 1mg 0%
Vitamin B3 0.437mg 0.495mg 0%
Saturated fat 0.11g 0.072g 0%
Monounsaturated fat 0.05g 0.026g 0%
Tryptophan 0.013mg 0%
Threonine 0.027mg 0%
Isoleucine 0.035mg 0%
Leucine 0.05mg 0%
Lysine 0.033mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.035mg 0%
Valine 0.038mg 0%
Histidine 0.017mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 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 +28.1%
Contains more FatsFats +105.7%
Contains more OtherOther +12.9%
Contains more CarbsCarbs +132.3%
~equal in Water ~89.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 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 more Mono. FatMonounsaturated fat +92.3%
Contains more Poly. FatPolyunsaturated fat +124.5%
Contains less Sat. FatSaturated fat -34.5%

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