Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin 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
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

Comparison summary table

Pay attention to 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 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
Calories 16kcal 13kcal Summer squash
Protein 1.21g 1.5g Chinese cabbage
Fats 0.18g 0.2g Chinese cabbage
Vitamin C 17mg 45mg Chinese cabbage
Net carbs 2.25g 1.18g Summer squash
Carbs 3.35g 2.18g Summer squash
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.35mg 0.8mg Chinese cabbage
Calcium 15mg 105mg Chinese cabbage
Potassium 262mg 252mg Summer squash
Magnesium 17mg 19mg Chinese cabbage
Sugar 2.2g 1.18g Chinese cabbage
Fiber 1.1g 1g Summer squash
Copper 0.051mg 0.021mg Summer squash
Zinc 0.29mg 0.19mg Summer squash
Starch g g
Phosphorus 38mg 37mg Summer squash
Sodium 2mg 65mg Summer squash
Vitamin A 200IU 4468IU Chinese cabbage
Vitamin E 0.12mg 0.09mg Summer squash
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
Vitamin K 3µg 45.5µg Chinese cabbage
Folate 29µg 66µg Chinese cabbage
Trans Fat 0g 0g
Saturated Fat 0.044g 0.027g Chinese cabbage
Monounsaturated Fat 0.016g 0.015g Summer squash
Polyunsaturated fat 0.089g 0.096g 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
Fructose 0.95g g Summer squash

Which food is preferable for your diet?

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

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
7%
Summer squash
9%
Chinese cabbage
Carbohydrates
3%
Summer squash
2%
Chinese cabbage
Fats
1%
Summer squash
1%
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

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