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  6. Napa cabbage vs. Summer squash

Napa cabbage vs. Summer squash — In-Depth Nutrition Comparison

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Differences between Napa cabbage and Summer squash

  • Napa cabbage is higher in Copper, however, Summer squash is richer in Vitamin C, Vitamin B6, Vitamin B2, and Potassium.
  • Summer squash's daily need coverage for Vitamin C is 15% higher.
  • Napa cabbage has 2 times more Copper than Summer squash. While Napa cabbage has 0.096mg of Copper, Summer squash has only 0.051mg.

The food types used in this comparison are Cabbage, napa, cooked and Squash, summer, all varieties, raw.

Infographic

Napa cabbage 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" 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 5.7% 8.7% 7.7% 28% 32% 3.8% 8.1% 1.4% 26% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more CalciumCalcium +93.3%
Contains more IronIron +111.4%
Contains more CopperCopper +88.2%
Contains more ManganeseManganese +16%
Contains more SeleniumSelenium +100%
Contains more MagnesiumMagnesium +112.5%
Contains more PotassiumPotassium +201.1%
Contains more ZincZinc +107.1%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -81.8%

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 11% 16% 0% 0% 1.3% 5.8% 8.7% 2.1% 8.5% 0% 0% 32% 0%
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 57% 12% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin AVitamin A +31.5%
Contains more FolateFolate +48.3%
Contains more Vitamin CVitamin C +431.3%
Contains more Vitamin B1Vitamin B1 +860%
Contains more Vitamin B2Vitamin B2 +468%
Contains more Vitamin B5Vitamin B5 +342.9%
Contains more Vitamin B6Vitamin B6 +489.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.487mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 96%
Protein: 1.1 g
Fats: 0.17 g
Carbs: 2.23 g
Water: 96.33 g
Other: 0.17 g
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more CarbsCarbs +50.2%
Contains more OtherOther +264.7%
~equal in Protein ~1.21g
~equal in Fats ~0.18g
~equal in Water ~94.64g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Napa cabbage Summer squash Opinion
Calories 12kcal 16kcal Summer squash
Protein 1.1g 1.21g Summer squash
Fats 0.17g 0.18g Summer squash
Vitamin C 3.2mg 17mg Summer squash
Net carbs 2.23g 2.25g Summer squash
Carbs 2.23g 3.35g Summer squash
Magnesium 8mg 17mg Summer squash
Calcium 29mg 15mg Napa cabbage
Potassium 87mg 262mg Summer squash
Iron 0.74mg 0.35mg Napa cabbage
Sugar 2.2g Napa cabbage
Fiber 1.1g Summer squash
Copper 0.096mg 0.051mg Napa cabbage
Zinc 0.14mg 0.29mg Summer squash
Phosphorus 19mg 38mg Summer squash
Sodium 11mg 2mg Summer squash
Vitamin A 263IU 200IU Napa cabbage
Vitamin A 13µg 10µg Napa cabbage
Vitamin E 0.12mg Summer squash
Manganese 0.203mg 0.175mg Napa cabbage
Selenium 0.4µg 0.2µg Napa cabbage
Vitamin B1 0.005mg 0.048mg Summer squash
Vitamin B2 0.025mg 0.142mg Summer squash
Vitamin B3 0.466mg 0.487mg Summer squash
Vitamin B5 0.035mg 0.155mg Summer squash
Vitamin B6 0.037mg 0.218mg Summer squash
Vitamin K 3µg Summer squash
Folate 43µg 29µg Napa cabbage
Choline 6.7mg Summer squash
Saturated Fat 0.044g Napa cabbage
Monounsaturated Fat 0.016g Summer squash
Polyunsaturated fat 0.089g Summer squash
Tryptophan 0.011mg Summer squash
Threonine 0.028mg Summer squash
Isoleucine 0.042mg Summer squash
Leucine 0.069mg Summer squash
Lysine 0.065mg Summer squash
Methionine 0.017mg Summer squash
Phenylalanine 0.041mg Summer squash
Valine 0.053mg Summer squash
Histidine 0.025mg Summer squash
Fructose 0.95g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Napa cabbage Summer squash
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
7%
Napa cabbage
17%
Summer squash
Minerals Daily Need Coverage Score
12%
Napa cabbage
12%
Summer squash

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 19)
Which food is richer in vitamins?
Summer squash
Summer squash is relatively richer in vitamins
Which food is lower in Sugar?
Napa cabbage
Napa cabbage is lower in Sugar (difference - 2.2g)
Which food is lower in Saturated Fat?
Napa cabbage
Napa cabbage is lower in Saturated Fat (difference - 0.044g)
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 minerals?
?
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. Napa cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168572/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.