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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, 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 than Chinese broccoli. Chinese broccoli has 82µg of Vitamin A, 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
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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 Iron +51.4%
Contains more Calcium +525%
Contains more Copper +15.1%
Contains more Zinc +21.9%
Contains less Sodium -12.5%
Equal in Potassium - 261
Equal in Magnesium - 18
Equal in Phosphorus - 38
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 30% 24% 13% 21% 11% 18% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 18% 9% 17% 2%
Contains more Iron +51.4%
Contains more Calcium +525%
Contains more Copper +15.1%
Contains more Zinc +21.9%
Contains less Sodium -12.5%
Equal in Potassium - 261
Equal in Magnesium - 18
Equal in Phosphorus - 38

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 C +57.5%
Contains more Vitamin A +719%
Contains more Vitamin E +300%
Contains more Vitamin B1 +111.1%
Contains more Vitamin B2 +55.3%
Contains more Vitamin K +1872.1%
Contains more Folate +312.5%
Contains more Vitamin B5 +28.3%
Contains more Vitamin B6 +132.9%
Equal in Vitamin B3 - 0.451
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 94% 99% 10% 0% 24% 34% 9% 10% 17% 0% 212% 75%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 60% 12% 3% 0% 12% 22% 9% 13% 38% 0% 11% 18%
Contains more Vitamin C +57.5%
Contains more Vitamin A +719%
Contains more Vitamin E +300%
Contains more Vitamin B1 +111.1%
Contains more Vitamin B2 +55.3%
Contains more Vitamin K +1872.1%
Contains more Folate +312.5%
Contains more Vitamin B5 +28.3%
Contains more Vitamin B6 +132.9%
Equal in Vitamin B3 - 0.451

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese broccoli Zucchini
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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)

All nutrients comparison - raw data values

Nutrient Chinese broccoli Zucchini Opinion
Calories 22 17 Chinese broccoli
Protein 1.14 1.21 Zucchini
Fats 0.72 0.32 Chinese broccoli
Vitamin C 28.2 17.9 Chinese broccoli
Net carbs 1.309999942779541 2.109999895095825 Zucchini
Carbs 3.81 3.11 Chinese broccoli
Cholesterol 0 0
Vitamin D 0 0
Iron 0.56 0.37 Chinese broccoli
Calcium 100 16 Chinese broccoli
Potassium 261 261
Magnesium 18 18
Sugar 0.84 2.5 Chinese broccoli
Fiber 2.5 1 Chinese broccoli
Copper 0.061 0.053 Chinese broccoli
Zinc 0.39 0.32 Chinese broccoli
Starch 0 Zucchini
Phosphorus 41 38 Chinese broccoli
Sodium 7 8 Chinese broccoli
Vitamin A 1638 200 Chinese broccoli
Vitamin E 0.48 0.12 Chinese broccoli
Vitamin D 0 0
Vitamin B1 0.095 0.045 Chinese broccoli
Vitamin B2 0.146 0.094 Chinese broccoli
Vitamin B3 0.437 0.451 Zucchini
Vitamin B5 0.159 0.204 Zucchini
Vitamin B6 0.07 0.163 Zucchini
Vitamin B12 0 0
Vitamin K 84.8 4.3 Chinese broccoli
Folate 99 24 Chinese broccoli
Trans Fat 0 0
Saturated Fat 0.11 0.084 Zucchini
Monounsaturated Fat 0.05 0.011 Chinese broccoli
Polyunsaturated fat 0.33 0.091 Chinese broccoli
Tryptophan 0.01 Zucchini
Threonine 0.029 Zucchini
Isoleucine 0.044 Zucchini
Leucine 0.071 Zucchini
Lysine 0.067 Zucchini
Methionine 0.018 Zucchini
Phenylalanine 0.043 Zucchini
Valine 0.054 Zucchini
Histidine 0.026 Zucchini
Fructose 1.38 Zucchini

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.