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

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What are the differences between Summer squash and Chinese cabbage?

  • Summer squash is higher in Vitamin B2, yet Chinese cabbage is higher in Vitamin K, Vitamin C, Vitamin A RAE, Folate, Calcium, and Iron.
  • Chinese cabbage's daily need coverage for Vitamin K is 35% more.
  • Summer squash has 2 times more Vitamin B2 than Chinese cabbage. While Summer squash has 0.142mg of Vitamin B2, Chinese cabbage has only 0.07mg.

We used Squash, summer, all varieties, raw and Cabbage, chinese (pak-choi), raw types in this article.

Infographic

Summer squash vs Chinese cabbage 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.
Contains less Sodium -96.9%
Contains more Zinc +52.6%
Contains more Copper +142.9%
Contains more Manganese +10.1%
Contains more Calcium +600%
Contains more Iron +128.6%
Contains more Magnesium +11.8%
Contains more Selenium +150%
Equal in Phosphorus - 37
Equal in Potassium - 252
Equal in Manganese - 0.159
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Contains less Sodium -96.9%
Contains more Zinc +52.6%
Contains more Copper +142.9%
Contains more Manganese +10.1%
Contains more Calcium +600%
Contains more Iron +128.6%
Contains more Magnesium +11.8%
Contains more Selenium +150%
Equal in Phosphorus - 37
Equal in Potassium - 252
Equal in Manganese - 0.159

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.
:
Contains more Vitamin E +33.3%
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +102.9%
Contains more Vitamin B5 +76.1%
Contains more Vitamin B6 +12.4%
Contains more Vitamin A +2134%
Contains more Vitamin C +164.7%
Contains more Folate +127.6%
Contains more Vitamin K +1416.7%
Equal in Vitamin B3 - 0.5
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% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 269% 2% 0% 150% 10% 17% 10% 6% 45% 50% 0% 114%
Contains more Vitamin E +33.3%
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +102.9%
Contains more Vitamin B5 +76.1%
Contains more Vitamin B6 +12.4%
Contains more Vitamin A +2134%
Contains more Vitamin C +164.7%
Contains more Folate +127.6%
Contains more Vitamin K +1416.7%
Equal in Vitamin B3 - 0.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +53.7%
Contains more Protein +24%
Contains more Fats +11.1%
Contains more Other +29%
Equal in Water - 95.32
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more Carbs +53.7%
Contains more Protein +24%
Contains more Fats +11.1%
Contains more Other +29%
Equal in Water - 95.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -38.6%
Equal in Monounsaturated Fat - 0.015
Equal in Polyunsaturated fat - 0.096
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
Contains less Saturated Fat -38.6%
Equal in Monounsaturated Fat - 0.015
Equal in Polyunsaturated fat - 0.096

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Summer squash Chinese cabbage Opinion
Net carbs 2.25g 1.18g Summer squash
Protein 1.21g 1.5g Chinese cabbage
Fats 0.18g 0.2g Chinese cabbage
Carbs 3.35g 2.18g Summer squash
Calories 16kcal 13kcal Summer squash
Fructose 0.95g Summer squash
Sugar 2.2g 1.18g Chinese cabbage
Fiber 1.1g 1g Summer squash
Calcium 15mg 105mg Chinese cabbage
Iron 0.35mg 0.8mg Chinese cabbage
Magnesium 17mg 19mg Chinese cabbage
Phosphorus 38mg 37mg Summer squash
Potassium 262mg 252mg Summer squash
Sodium 2mg 65mg Summer squash
Zinc 0.29mg 0.19mg Summer squash
Copper 0.051mg 0.021mg Summer squash
Manganese 0.175mg 0.159mg Summer squash
Selenium 0.2µg 0.5µg Chinese cabbage
Vitamin A 200IU 4468IU Chinese cabbage
Vitamin A RAE 10µg 223µg Chinese cabbage
Vitamin E 0.12mg 0.09mg Summer squash
Vitamin C 17mg 45mg Chinese cabbage
Vitamin B1 0.048mg 0.04mg Summer squash
Vitamin B2 0.142mg 0.07mg Summer squash
Vitamin B3 0.487mg 0.5mg Chinese cabbage
Vitamin B5 0.155mg 0.088mg Summer squash
Vitamin B6 0.218mg 0.194mg Summer squash
Folate 29µg 66µg Chinese cabbage
Vitamin K 3µg 45.5µg Chinese cabbage
Tryptophan 0.011mg 0.015mg Chinese cabbage
Threonine 0.028mg 0.049mg Chinese cabbage
Isoleucine 0.042mg 0.085mg Chinese cabbage
Leucine 0.069mg 0.088mg Chinese cabbage
Lysine 0.065mg 0.089mg Chinese cabbage
Methionine 0.017mg 0.009mg Summer squash
Phenylalanine 0.041mg 0.044mg Chinese cabbage
Valine 0.053mg 0.066mg Chinese cabbage
Histidine 0.025mg 0.026mg Chinese cabbage
Saturated Fat 0.044g 0.027g Chinese cabbage
Monounsaturated Fat 0.016g 0.015g Summer squash
Polyunsaturated fat 0.089g 0.096g Chinese cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Chinese cabbage
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
18%
Summer squash
56%
Chinese cabbage
Minerals Daily Need Coverage Score
12%
Summer squash
16%
Chinese cabbage

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 63mg)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 19)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $0.4)
Which food is lower in Sugar?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 1.02g)
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.017g)
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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/nutrients
  2. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.