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Chinese broccoli vs Zucchini - In-Depth Nutrition Comparison

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What are the main differences between Chinese broccoli and Zucchini?

  • Chinese broccoli is richer in Vitamin K, Folate, Vitamin C, Calcium, Vitamin A RAE, and Fiber, while Zucchini is higher in Vitamin B6.
  • Chinese broccoli's daily need coverage for Vitamin K is 67% higher.
  • Zucchini has 8 times less Vitamin A RAE than Chinese broccoli. Chinese broccoli has 82µg of Vitamin A RAE, while Zucchini has 10µg.
  • Chinese broccoli is lower in Sugar.

We used Broccoli, chinese, cooked and Squash, summer, zucchini, includes skin, raw types in this comparison.

Infographic

Chinese broccoli 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +525%
Contains more Iron +51.4%
Contains less Sodium -12.5%
Contains more Zinc +21.9%
Contains more Copper +15.1%
Equal in Magnesium - 18
Equal in Phosphorus - 38
Equal in Potassium - 261
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% 2% 9% 18%
Contains more Calcium +525%
Contains more Iron +51.4%
Contains less Sodium -12.5%
Contains more Zinc +21.9%
Contains more Copper +15.1%
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" 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 +57.5%
Contains more Vitamin B1 +111.1%
Contains more Vitamin B2 +55.3%
Contains more Folate +312.5%
Contains more Vitamin K +1872.1%
Contains more Vitamin B5 +28.3%
Contains more Vitamin B6 +132.9%
Equal in Vitamin B3 - 0.451
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% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Contains more Vitamin A +719%
Contains more Vitamin E +300%
Contains more Vitamin C +57.5%
Contains more Vitamin B1 +111.1%
Contains more Vitamin B2 +55.3%
Contains more Folate +312.5%
Contains more Vitamin K +1872.1%
Contains more Vitamin B5 +28.3%
Contains more Vitamin B6 +132.9%
Equal in Vitamin B3 - 0.451

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 Zucchini
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chinese broccoli Zucchini Opinion
Net carbs 1.31g 2.11g Zucchini
Protein 1.14g 1.21g Zucchini
Fats 0.72g 0.32g Chinese broccoli
Carbs 3.81g 3.11g Chinese broccoli
Calories 22kcal 17kcal Chinese broccoli
Starch g 0g Zucchini
Fructose g 1.38g Zucchini
Sugar 0.84g 2.5g Chinese broccoli
Fiber 2.5g 1g Chinese broccoli
Calcium 100mg 16mg Chinese broccoli
Iron 0.56mg 0.37mg Chinese broccoli
Magnesium 18mg 18mg
Phosphorus 41mg 38mg Chinese broccoli
Potassium 261mg 261mg
Sodium 7mg 8mg Chinese broccoli
Zinc 0.39mg 0.32mg Chinese broccoli
Copper 0.061mg 0.053mg 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 17.9mg Chinese broccoli
Vitamin B1 0.095mg 0.045mg Chinese broccoli
Vitamin B2 0.146mg 0.094mg Chinese broccoli
Vitamin B3 0.437mg 0.451mg Zucchini
Vitamin B5 0.159mg 0.204mg Zucchini
Vitamin B6 0.07mg 0.163mg Zucchini
Folate 99µg 24µg Chinese broccoli
Vitamin B12 0µg 0µg
Vitamin K 84.8µg 4.3µg Chinese broccoli
Tryptophan mg 0.01mg Zucchini
Threonine mg 0.029mg Zucchini
Isoleucine mg 0.044mg Zucchini
Leucine mg 0.071mg Zucchini
Lysine mg 0.067mg Zucchini
Methionine mg 0.018mg Zucchini
Phenylalanine mg 0.043mg Zucchini
Valine mg 0.054mg Zucchini
Histidine mg 0.026mg Zucchini
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.11g 0.084g Zucchini
Monounsaturated Fat 0.05g 0.011g Chinese broccoli
Polyunsaturated fat 0.33g 0.091g Chinese broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese broccoli Zucchini
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
16
Zucchini
Mineral Summary Score
17
Chinese broccoli
12
Zucchini

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%
Zucchini
Carbohydrates
4%
Chinese broccoli
3%
Zucchini
Fats
3%
Chinese broccoli
1%
Zucchini

Comparison summary

Which food is lower in Saturated Fat?
Zucchini
Zucchini is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 17)
Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 1.66g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 1mg)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $0.4)
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)

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. 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.