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  6. Napa cabbage vs. Zucchini

Napa cabbage vs. Zucchini — In-Depth Nutrition Comparison

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What are the differences between Napa cabbage and Zucchini?

  • Zucchini is richer than Napa cabbage in Vitamin C, Vitamin B6, Vitamin B2, and Potassium.
  • Zucchini's daily need coverage for Vitamin C is 16% more.
  • Napa cabbage has 2 times more Folate than Zucchini. While Napa cabbage has 43µg of Folate, Zucchini has only 24µg.

We used Cabbage, napa, cooked and Squash, summer, zucchini, includes skin, raw types in this article.

Infographic

Napa cabbage 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Napa cabbage
Napa cabbage
5
:
5
Zucchini
Zucchini
Contains more Calcium +81.3%
Contains more Iron +100%
Contains more Copper +81.1%
Contains more Manganese +14.7%
Contains more Selenium +100%
Contains more Magnesium +125%
Contains more Phosphorus +100%
Contains more Potassium +200%
Contains less Sodium -27.3%
Contains more Zinc +128.6%
Napa cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 28% 6% 9% 8% 2% 4% 32% 27% 3%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Contains more Calcium +81.3%
Contains more Iron +100%
Contains more Copper +81.1%
Contains more Manganese +14.7%
Contains more Selenium +100%
Contains more Magnesium +125%
Contains more Phosphorus +100%
Contains more Potassium +200%
Contains less Sodium -27.3%
Contains more Zinc +128.6%

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.
Napa cabbage
Napa cabbage
3
:
7
Zucchini
Zucchini
Contains more Vitamin A +31.5%
Contains more Folate +79.2%
Contains more Vitamin C +459.4%
Contains more Vitamin B1 +800%
Contains more Vitamin B2 +276%
Contains more Vitamin B5 +482.9%
Contains more Vitamin B6 +340.5%
Equal in Vitamin B3 - 0.451
Napa cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 11% 2% 6% 9% 3% 9% 33% 0% 0%
Zucchini
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 +31.5%
Contains more Folate +79.2%
Contains more Vitamin C +459.4%
Contains more Vitamin B1 +800%
Contains more Vitamin B2 +276%
Contains more Vitamin B5 +482.9%
Contains more Vitamin B6 +340.5%
Equal in Vitamin B3 - 0.451

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Napa cabbage
Napa cabbage
1
:
4
Zucchini
Zucchini
Contains more Fats +88.2%
Contains more Carbs +39.5%
Contains more Other +235.3%
Equal in Protein - 1.21
Equal in Water - 94.79
Napa cabbage
2% 96%
Protein: 1.1 g
Fats: 0.17 g
Carbs: 2.23 g
Water: 96.33 g
Other: 0.17 g
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more Fats +88.2%
Contains more Carbs +39.5%
Contains more Other +235.3%
Equal in Protein - 1.21
Equal in Water - 94.79

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 Zucchini
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Napa cabbage Zucchini Opinion
Net carbs 2.23g 2.11g Napa cabbage
Protein 1.1g 1.21g Zucchini
Fats 0.17g 0.32g Zucchini
Carbs 2.23g 3.11g Zucchini
Calories 12kcal 17kcal Zucchini
Fructose 1.38g Zucchini
Sugar 2.5g Napa cabbage
Fiber 1g Zucchini
Calcium 29mg 16mg Napa cabbage
Iron 0.74mg 0.37mg Napa cabbage
Magnesium 8mg 18mg Zucchini
Phosphorus 19mg 38mg Zucchini
Potassium 87mg 261mg Zucchini
Sodium 11mg 8mg Zucchini
Zinc 0.14mg 0.32mg Zucchini
Copper 0.096mg 0.053mg Napa cabbage
Manganese 0.203mg 0.177mg Napa cabbage
Selenium 0.4µg 0.2µg Napa cabbage
Vitamin A 263IU 200IU Napa cabbage
Vitamin A RAE 13µg 10µg Napa cabbage
Vitamin E 0.12mg Zucchini
Vitamin C 3.2mg 17.9mg Zucchini
Vitamin B1 0.005mg 0.045mg Zucchini
Vitamin B2 0.025mg 0.094mg Zucchini
Vitamin B3 0.466mg 0.451mg Napa cabbage
Vitamin B5 0.035mg 0.204mg Zucchini
Vitamin B6 0.037mg 0.163mg Zucchini
Folate 43µg 24µg Napa cabbage
Vitamin K 4.3µg Zucchini
Tryptophan 0.01mg Zucchini
Threonine 0.029mg Zucchini
Isoleucine 0.044mg Zucchini
Leucine 0.071mg Zucchini
Lysine 0.067mg Zucchini
Methionine 0.018mg Zucchini
Phenylalanine 0.043mg Zucchini
Valine 0.054mg Zucchini
Histidine 0.026mg Zucchini
Saturated Fat 0.084g Napa cabbage
Monounsaturated Fat 0.011g Zucchini
Polyunsaturated fat 0.091g Zucchini
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Napa cabbage Zucchini
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
7%
Napa cabbage
16%
Zucchini
Minerals Daily Need Coverage Score
12%
Napa cabbage
12%
Zucchini

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 17)
Which food is richer in vitamins?
Zucchini
Zucchini is relatively richer in vitamins
Which food is lower in Sugar?
Napa cabbage
Napa cabbage is lower in Sugar (difference - 2.5g)
Which food is lower in Saturated Fat?
Napa cabbage
Napa cabbage is lower in Saturated Fat (difference - 0.084g)
Which food is cheaper?
Napa cabbage
Napa cabbage is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. 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.