Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Summer squash vs Chinese cabbage - In-Depth Nutrition Comparison

Compare

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, 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
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Copper +142.9%
Contains more Zinc +52.6%
Contains less Sodium -96.9%
Contains more Iron +128.6%
Contains more Calcium +600%
Contains more Magnesium +11.8%
Equal in Potassium - 252
Equal in Phosphorus - 37
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 17% 8% 17% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 32% 23% 14% 7% 6% 16% 9%
Contains more Copper +142.9%
Contains more Zinc +52.6%
Contains less Sodium -96.9%
Contains more Iron +128.6%
Contains more Calcium +600%
Contains more Magnesium +11.8%
Equal in Potassium - 252
Equal in Phosphorus - 37

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart 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 C +164.7%
Contains more Vitamin A +2134%
Contains more Vitamin K +1416.7%
Contains more Folate +127.6%
Equal in Vitamin B3 - 0.5
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 12% 3% 0% 12% 33% 10% 10% 51% 0% 8% 22%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 150% 269% 2% 0% 10% 17% 10% 6% 45% 0% 114% 50%
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 C +164.7%
Contains more Vitamin A +2134%
Contains more Vitamin K +1416.7%
Contains more Folate +127.6%
Equal in Vitamin B3 - 0.5

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
18
Summer squash
56
Chinese cabbage
Mineral Summary Score
12
Summer squash
17
Chinese cabbage

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
7%
Summer squash
9%
Chinese cabbage
Carbohydrates
3%
Summer squash
2%
Chinese cabbage
Fats
1%
Summer squash
1%
Chinese cabbage

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Summer squash Chinese cabbage
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Summer squash Chinese cabbage
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

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 contains less Sugars?
Chinese cabbage
Chinese cabbage contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Summer squash Chinese cabbage Opinion
Calories 16 13 Summer squash
Protein 1.21 1.5 Chinese cabbage
Fats 0.18 0.2 Chinese cabbage
Vitamin C 17 45 Chinese cabbage
Carbs 3.35 2.18 Summer squash
Cholesterol 0 0
Vitamin D 0 0
Iron 0.35 0.8 Chinese cabbage
Calcium 15 105 Chinese cabbage
Potassium 262 252 Summer squash
Magnesium 17 19 Chinese cabbage
Sugars 2.2 1.18 Chinese cabbage
Fiber 1.1 1 Summer squash
Copper 0.051 0.021 Summer squash
Zinc 0.29 0.19 Summer squash
Starch
Phosphorus 38 37 Summer squash
Sodium 2 65 Summer squash
Vitamin A 200 4468 Chinese cabbage
Vitamin E 0.12 0.09 Summer squash
Vitamin D 0 0
Vitamin B1 0.048 0.04 Summer squash
Vitamin B2 0.142 0.07 Summer squash
Vitamin B3 0.487 0.5 Chinese cabbage
Vitamin B5 0.155 0.088 Summer squash
Vitamin B6 0.218 0.194 Summer squash
Vitamin B12 0 0
Vitamin K 3 45.5 Chinese cabbage
Folate 29 66 Chinese cabbage
Trans Fat 0 0
Saturated Fat 0.044 0.027 Chinese cabbage
Monounsaturated Fat 0.016 0.015 Summer squash
Polyunsaturated fat 0.089 0.096 Chinese cabbage
Tryptophan 0.011 0.015 Chinese cabbage
Threonine 0.028 0.049 Chinese cabbage
Isoleucine 0.042 0.085 Chinese cabbage
Leucine 0.069 0.088 Chinese cabbage
Lysine 0.065 0.089 Chinese cabbage
Methionine 0.017 0.009 Summer squash
Phenylalanine 0.041 0.044 Chinese cabbage
Valine 0.053 0.066 Chinese cabbage
Histidine 0.025 0.026 Chinese cabbage
Fructose 0.95 Summer squash

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods 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.