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  6. Napa cabbage vs. Winter squash

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

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The main differences between Napa cabbage and Winter squash

  • Napa cabbage has more Folate, however, Winter squash has more Vitamin A, Vitamin B6, and Vitamin C.
  • Daily need coverage for Vitamin A from Winter squash is 28% higher.
  • Winter squash has 2 times less Folate than Napa cabbage. Napa cabbage has 43µg of Folate, while Winter squash has 20µg.

Food types used in this article are Cabbage, napa, cooked and Squash, winter, all varieties, cooked, baked, without salt.

Infographic

Napa cabbage 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 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 9.3% 6.6% 21% 17% 27% 6% 8.1% 0.13% 24% 2.2%
Contains more CalciumCalcium +31.8%
Contains more IronIron +68.2%
Contains more CopperCopper +17.1%
Contains more MagnesiumMagnesium +62.5%
Contains more PotassiumPotassium +177%
Contains more ZincZinc +57.1%
Contains less SodiumSodium -90.9%
~equal in Phosphorus ~19mg
~equal in Manganese ~0.187mg
~equal in Selenium ~0.4µg

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 32% 313% 2.4% 0% 4% 15% 9.3% 14% 37% 0% 11% 15% 5.8%
Contains more FolateFolate +115%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin AVitamin A +1885.9%
Contains more Vitamin B1Vitamin B1 +220%
Contains more Vitamin B2Vitamin B2 +168%
Contains more Vitamin B5Vitamin B5 +568.6%
Contains more Vitamin B6Vitamin B6 +335.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.495mg
~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
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 +23.6%
Contains more FatsFats +105.9%
Contains more CarbsCarbs +296.9%
Contains more OtherOther +311.8%
~equal in Water ~89.21g

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 Winter 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 Winter squash Opinion
Calories 12kcal 37kcal Winter squash
Protein 1.1g 0.89g Napa cabbage
Fats 0.17g 0.35g Winter squash
Vitamin C 3.2mg 9.6mg Winter squash
Net carbs 2.23g 6.05g Winter squash
Carbs 2.23g 8.85g Winter squash
Magnesium 8mg 13mg Winter squash
Calcium 29mg 22mg Napa cabbage
Potassium 87mg 241mg Winter squash
Iron 0.74mg 0.44mg Napa cabbage
Sugar 3.3g Napa cabbage
Fiber 2.8g Winter squash
Copper 0.096mg 0.082mg Napa cabbage
Zinc 0.14mg 0.22mg Winter squash
Phosphorus 19mg 19mg
Sodium 11mg 1mg Winter squash
Vitamin A 263IU 5223IU Winter squash
Vitamin A 13µg 261µg Winter squash
Vitamin E 0.12mg Winter squash
Manganese 0.203mg 0.187mg Napa cabbage
Selenium 0.4µg 0.4µg
Vitamin B1 0.005mg 0.016mg Winter squash
Vitamin B2 0.025mg 0.067mg Winter squash
Vitamin B3 0.466mg 0.495mg Winter squash
Vitamin B5 0.035mg 0.234mg Winter squash
Vitamin B6 0.037mg 0.161mg Winter squash
Vitamin K 4.4µg Winter squash
Folate 43µg 20µg Napa cabbage
Choline 10.6mg Winter squash
Saturated Fat 0.072g Napa cabbage
Monounsaturated Fat 0.026g Winter squash
Polyunsaturated fat 0.147g Winter squash
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Napa cabbage Winter 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
35%
Winter squash
Minerals Daily Need Coverage Score
12%
Napa cabbage
12%
Winter squash

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 19)
Which food is richer in vitamins?
Winter squash
Winter squash is relatively richer in vitamins
Which food is lower in Sugar?
Napa cabbage
Napa cabbage is lower in Sugar (difference - 3.3g)
Which food is lower in Saturated Fat?
Napa cabbage
Napa cabbage is lower in Saturated Fat (difference - 0.072g)
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. 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.