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  6. Red cabbage vs. Zucchini

Red cabbage vs. Zucchini — In-Depth Nutrition Comparison

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How are Red cabbage and Zucchini different?

  • Red cabbage has more Vitamin C, Vitamin K, Iron, and Vitamin A than Zucchini.
  • Daily need coverage for Vitamin C from Red cabbage is 43% higher.
  • Red cabbage contains 9 times more Vitamin K than Zucchini. While Red cabbage contains 38.2µg of Vitamin K, Zucchini contains only 4.3µg.

Cabbage, red, raw and Squash, summer, zucchini, includes skin, raw are the varieties used in this article.

Infographic

Red cabbage 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" 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 11% 14% 21% 30% 5.7% 6% 13% 3.5% 32% 3.3%
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 +181.3%
Contains more IronIron +116.2%
Contains more ManganeseManganese +37.3%
Contains more SeleniumSelenium +200%
Contains more MagnesiumMagnesium +12.5%
Contains more CopperCopper +211.8%
Contains more ZincZinc +45.5%
Contains more PhosphorusPhosphorus +26.7%
Contains less SodiumSodium -70.4%
~equal in Potassium ~261mg

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 190% 67% 2.2% 0% 16% 16% 7.8% 8.8% 48% 0% 96% 14% 9.3%
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% 12% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Contains more Vitamin CVitamin C +218.4%
Contains more Vitamin AVitamin A +458%
Contains more Vitamin B1Vitamin B1 +42.2%
Contains more Vitamin B6Vitamin B6 +28.2%
Contains more Vitamin KVitamin K +788.4%
Contains more CholineCholine +80%
Contains more Vitamin B2Vitamin B2 +36.2%
Contains more Vitamin B5Vitamin B5 +38.8%
Contains more FolateFolate +33.3%
~equal in Vitamin E ~0.12mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.451mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 90%
Protein: 1.43 g
Fats: 0.16 g
Carbs: 7.37 g
Water: 90.39 g
Other: 0.65 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 ProteinProtein +18.2%
Contains more CarbsCarbs +137%
Contains more OtherOther +14%
Contains more FatsFats +100%
~equal in Water ~94.79g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 71%
Saturated Fat: Sat. Fat 0.021 g
Monounsaturated Fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.08 g
45% 6% 49%
Saturated Fat: Sat. Fat 0.084 g
Monounsaturated Fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains less Sat. FatSaturated Fat -75%
Contains more Poly. FatPolyunsaturated fat +13.8%
~equal in Monounsaturated Fat ~0.011g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
16% 46% 39%
Starch: 0 g
Sucrose: 0.6 g
Glucose: 1.74 g
Fructose: 1.48 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
2% 43% 55%
Starch: 0 g
Sucrose: 0.05 g
Glucose: 1.07 g
Fructose: 1.38 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +1100%
Contains more GlucoseGlucose +62.6%
~equal in Starch ~0g
~equal in Fructose ~1.38g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Red cabbage Zucchini Opinion
Calories 31kcal 17kcal Red cabbage
Protein 1.43g 1.21g Red cabbage
Fats 0.16g 0.32g Zucchini
Vitamin C 57mg 17.9mg Red cabbage
Net carbs 5.27g 2.11g Red cabbage
Carbs 7.37g 3.11g Red cabbage
Magnesium 16mg 18mg Zucchini
Calcium 45mg 16mg Red cabbage
Potassium 243mg 261mg Zucchini
Iron 0.8mg 0.37mg Red cabbage
Sugar 3.83g 2.5g Zucchini
Fiber 2.1g 1g Red cabbage
Copper 0.017mg 0.053mg Zucchini
Zinc 0.22mg 0.32mg Zucchini
Phosphorus 30mg 38mg Zucchini
Sodium 27mg 8mg Zucchini
Vitamin A 1116IU 200IU Red cabbage
Vitamin A 56µg 10µg Red cabbage
Vitamin E 0.11mg 0.12mg Zucchini
Manganese 0.243mg 0.177mg Red cabbage
Selenium 0.6µg 0.2µg Red cabbage
Vitamin B1 0.064mg 0.045mg Red cabbage
Vitamin B2 0.069mg 0.094mg Zucchini
Vitamin B3 0.418mg 0.451mg Zucchini
Vitamin B5 0.147mg 0.204mg Zucchini
Vitamin B6 0.209mg 0.163mg Red cabbage
Vitamin K 38.2µg 4.3µg Red cabbage
Folate 18µg 24µg Zucchini
Choline 17.1mg 9.5mg Red cabbage
Saturated Fat 0.021g 0.084g Red cabbage
Monounsaturated Fat 0.012g 0.011g Red cabbage
Polyunsaturated fat 0.08g 0.091g Zucchini
Tryptophan 0.012mg 0.01mg Red cabbage
Threonine 0.039mg 0.029mg Red cabbage
Isoleucine 0.034mg 0.044mg Zucchini
Leucine 0.046mg 0.071mg Zucchini
Lysine 0.049mg 0.067mg Zucchini
Methionine 0.014mg 0.018mg Zucchini
Phenylalanine 0.036mg 0.043mg Zucchini
Valine 0.048mg 0.054mg Zucchini
Histidine 0.024mg 0.026mg Zucchini
Fructose 1.48g 1.38g Red cabbage
Omega-3 - ALA 0.061g Zucchini
Omega-6 - Linoleic acid 0.03g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red cabbage Zucchini
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
36%
Red cabbage
15%
Zucchini
Minerals Daily Need Coverage Score
14%
Red cabbage
12%
Zucchini

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 1.33g)
Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 19mg)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 17)
Which food is lower in Saturated Fat?
Red cabbage
Red cabbage is lower in Saturated Fat (difference - 0.063g)
Which food is cheaper?
Red cabbage
Red cabbage is cheaper (difference - $0.1)
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.
Which food is richer in vitamins?
?
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. Red cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169977/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.