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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 RAE, and Vitamin B6.
  • Chinese broccoli covers your daily need of Vitamin K 67% more than Winter squash.
  • Chinese broccoli has 6 times more Vitamin B1 than Winter squash. While Chinese broccoli has 0.095mg of Vitamin B1, Winter squash has only 0.016mg.

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.
Chinese broccoli
Chinese broccoli
8
:
2
Winter squash
Winter squash
Contains more Calcium +354.5%
Contains more Iron +27.3%
Contains more Magnesium +38.5%
Contains more Phosphorus +115.8%
Contains more Zinc +77.3%
Contains more Manganese +41.2%
Contains more Selenium +225%
Contains less Sodium -85.7%
Contains more Copper +34.4%
Equal in Potassium - 241
Chinese broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 22% 13% 18% 24% 1% 11% 21% 35% 8%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Contains more Calcium +354.5%
Contains more Iron +27.3%
Contains more Magnesium +38.5%
Contains more Phosphorus +115.8%
Contains more Zinc +77.3%
Contains more Manganese +41.2%
Contains more Selenium +225%
Contains less Sodium -85.7%
Contains more Copper +34.4%
Equal in Potassium - 241

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 broccoli
Chinese broccoli
6
:
4
Winter squash
Winter squash
Contains more Vitamin E +300%
Contains more Vitamin C +193.8%
Contains more Vitamin B1 +493.8%
Contains more Vitamin B2 +117.9%
Contains more Folate +395%
Contains more Vitamin K +1827.3%
Contains more Vitamin A +218.9%
Contains more Vitamin B3 +13.3%
Contains more Vitamin B5 +47.2%
Contains more Vitamin B6 +130%
Chinese broccoli
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%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Contains more Vitamin E +300%
Contains more Vitamin C +193.8%
Contains more Vitamin B1 +493.8%
Contains more Vitamin B2 +117.9%
Contains more Folate +395%
Contains more Vitamin K +1827.3%
Contains more Vitamin A +218.9%
Contains more Vitamin B3 +13.3%
Contains more Vitamin B5 +47.2%
Contains more Vitamin B6 +130%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chinese broccoli
Chinese broccoli
4
:
1
Winter squash
Winter squash
Contains more Protein +28.1%
Contains more Fats +105.7%
Contains more Other +12.9%
Contains more Carbs +132.3%
Equal in Water - 89.21
Chinese broccoli
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more Protein +28.1%
Contains more Fats +105.7%
Contains more Other +12.9%
Contains more Carbs +132.3%
Equal in Water - 89.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chinese broccoli
Chinese broccoli
2
:
1
Winter squash
Winter squash
Contains more Monounsaturated Fat +92.3%
Contains more Polyunsaturated fat +124.5%
Contains less Saturated Fat -34.5%
Chinese broccoli
22% 10% 67%
Saturated Fat: 0.11 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.33 g
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Contains more Monounsaturated Fat +92.3%
Contains more Polyunsaturated fat +124.5%
Contains less Saturated Fat -34.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chinese broccoli Winter squash
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chinese broccoli Winter squash Opinion
Net carbs 1.31g 6.05g Winter squash
Protein 1.14g 0.89g Chinese broccoli
Fats 0.72g 0.35g Chinese broccoli
Carbs 3.81g 8.85g Winter squash
Calories 22kcal 37kcal Winter squash
Sugar 0.84g 3.3g Chinese broccoli
Fiber 2.5g 2.8g Winter squash
Calcium 100mg 22mg Chinese broccoli
Iron 0.56mg 0.44mg Chinese broccoli
Magnesium 18mg 13mg Chinese broccoli
Phosphorus 41mg 19mg Chinese broccoli
Potassium 261mg 241mg Chinese broccoli
Sodium 7mg 1mg Winter squash
Zinc 0.39mg 0.22mg Chinese broccoli
Copper 0.061mg 0.082mg Winter squash
Manganese 0.264mg 0.187mg Chinese broccoli
Selenium 1.3µg 0.4µg Chinese broccoli
Vitamin A 1638IU 5223IU Winter squash
Vitamin A RAE 82µg 261µg Winter squash
Vitamin E 0.48mg 0.12mg Chinese broccoli
Vitamin C 28.2mg 9.6mg Chinese broccoli
Vitamin B1 0.095mg 0.016mg Chinese broccoli
Vitamin B2 0.146mg 0.067mg Chinese broccoli
Vitamin B3 0.437mg 0.495mg Winter squash
Vitamin B5 0.159mg 0.234mg Winter squash
Vitamin B6 0.07mg 0.161mg Winter squash
Folate 99µg 20µg Chinese broccoli
Vitamin K 84.8µg 4.4µg Chinese broccoli
Tryptophan 0.013mg Winter squash
Threonine 0.027mg Winter squash
Isoleucine 0.035mg Winter squash
Leucine 0.05mg Winter squash
Lysine 0.033mg Winter squash
Methionine 0.011mg Winter squash
Phenylalanine 0.035mg Winter squash
Valine 0.038mg Winter squash
Histidine 0.017mg Winter squash
Saturated Fat 0.11g 0.072g Winter squash
Monounsaturated Fat 0.05g 0.026g Chinese broccoli
Polyunsaturated fat 0.33g 0.147g Chinese broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese broccoli Winter squash
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
48%
Chinese broccoli
38%
Winter squash
Minerals Daily Need Coverage Score
18%
Chinese broccoli
12%
Winter squash

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Winter squash
Winter squash is lower in Saturated Fat (difference - 0.038g)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 19)
Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 2.46g)
Which food is richer in minerals?
Chinese broccoli
Chinese broccoli is relatively richer in minerals
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 ($)
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 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.