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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.
  • The glycemic index of zucchini is lower.

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.
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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Contains more CalciumCalcium +81.3%
Contains more IronIron +100%
Contains more CopperCopper +81.1%
Contains more ManganeseManganese +14.7%
Contains more SeleniumSelenium +100%
Contains more MagnesiumMagnesium +125%
Contains more PotassiumPotassium +200%
Contains more ZincZinc +128.6%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -27.3%

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% 4.3% 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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Contains more Vitamin AVitamin A +30%
Contains more FolateFolate +79.2%
Contains more Vitamin CVitamin C +459.4%
Contains more Vitamin B1Vitamin B1 +800%
Contains more Vitamin B2Vitamin B2 +276%
Contains more Vitamin B5Vitamin B5 +482.9%
Contains more Vitamin B6Vitamin B6 +340.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.451mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Napa cabbage Zucchini DV% diff.
Vitamin C 3.2mg 17.9mg 16%
Vitamin B6 0.037mg 0.163mg 10%
Vitamin B2 0.025mg 0.094mg 5%
Potassium 87mg 261mg 5%
Copper 0.096mg 0.053mg 5%
Iron 0.74mg 0.37mg 5%
Folate 43µg 24µg 5%
Vitamin K 4.3µg 4%
Fiber 1g 4%
Vitamin B1 0.005mg 0.045mg 3%
Phosphorus 19mg 38mg 3%
Vitamin B5 0.035mg 0.204mg 3%
Magnesium 8mg 18mg 2%
Choline 9.5mg 2%
Zinc 0.14mg 0.32mg 2%
Fructose 1.38g 2%
Calcium 29mg 16mg 1%
Polyunsaturated fat 0.091g 1%
Vitamin E 0.12mg 1%
Manganese 0.203mg 0.177mg 1%
Calories 12kcal 17kcal 0%
Protein 1.1g 1.21g 0%
Fats 0.17g 0.32g 0%
Carbs 2.23g 3.11g 0%
Net carbs 2.23g 2.11g N/A
Sugar 2.5g N/A
Sodium 11mg 8mg 0%
Vitamin A 13µg 10µg 0%
Selenium 0.4µg 0.2µg 0%
Vitamin B3 0.466mg 0.451mg 0%
Saturated fat 0.084g 0%
Monounsaturated fat 0.011g 0%
Tryptophan 0.01mg 0%
Threonine 0.029mg 0%
Isoleucine 0.044mg 0%
Leucine 0.071mg 0%
Lysine 0.067mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.043mg 0%
Valine 0.054mg 0%
Histidine 0.026mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

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: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more FatsFats +88.2%
Contains more CarbsCarbs +39.5%
Contains more OtherOther +235.3%
~equal in Protein ~1.21g
~equal in Water ~94.79g

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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.