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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 A, vitamin K, vitamin C, folate, calcium, and iron.
  • Chinese cabbage's daily need coverage for vitamin A is 85% 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.
  • The glycemic index of summer squash is lower.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more CopperCopper +142.9%
Contains more ZincZinc +52.6%
Contains less SodiumSodium -96.9%
Contains more MagnesiumMagnesium +11.8%
Contains more CalciumCalcium +600%
Contains more IronIron +128.6%
Contains more SeleniumSelenium +150%
~equal in Potassium ~252mg
~equal in Phosphorus ~37mg
~equal in Manganese ~0.159mg

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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin EVitamin E +33.3%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B2Vitamin B2 +102.9%
Contains more Vitamin B5Vitamin B5 +76.1%
Contains more Vitamin B6Vitamin B6 +12.4%
Contains more Vitamin CVitamin C +164.7%
Contains more Vitamin AVitamin A +2130%
Contains more Vitamin KVitamin K +1416.7%
Contains more FolateFolate +127.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.5mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~6.4mg

All nutrients comparison - raw data values

Nutrient Summer squash Chinese cabbage DV% diff.
Vitamin K 3µg 45.5µg 35%
Vitamin C 17mg 45mg 31%
Vitamin A 10µg 223µg 24%
Folate 29µg 66µg 9%
Calcium 15mg 105mg 9%
Vitamin B2 0.142mg 0.07mg 6%
Iron 0.35mg 0.8mg 6%
Sodium 2mg 65mg 3%
Copper 0.051mg 0.021mg 3%
Vitamin B6 0.218mg 0.194mg 2%
Fructose 0.95g 1%
Vitamin B5 0.155mg 0.088mg 1%
Protein 1.21g 1.5g 1%
Selenium 0.2µg 0.5µg 1%
Manganese 0.175mg 0.159mg 1%
Vitamin B1 0.048mg 0.04mg 1%
Zinc 0.29mg 0.19mg 1%
Calories 16kcal 13kcal 0%
Fats 0.18g 0.2g 0%
Net carbs 2.25g 1.18g N/A
Carbs 3.35g 2.18g 0%
Magnesium 17mg 19mg 0%
Potassium 262mg 252mg 0%
Sugar 2.2g 1.18g N/A
Fiber 1.1g 1g 0%
Phosphorus 38mg 37mg 0%
Vitamin E 0.12mg 0.09mg 0%
Vitamin B3 0.487mg 0.5mg 0%
Choline 6.7mg 6.4mg 0%
Saturated fat 0.044g 0.027g 0%
Monounsaturated fat 0.016g 0.015g 0%
Polyunsaturated fat 0.089g 0.096g 0%
Tryptophan 0.011mg 0.015mg 0%
Threonine 0.028mg 0.049mg 0%
Isoleucine 0.042mg 0.085mg 0%
Leucine 0.069mg 0.088mg 0%
Lysine 0.065mg 0.089mg 0%
Methionine 0.017mg 0.009mg 0%
Phenylalanine 0.041mg 0.044mg 0%
Valine 0.053mg 0.066mg 0%
Histidine 0.025mg 0.026mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 CarbsCarbs +53.7%
Contains more ProteinProtein +24%
Contains more FatsFats +11.1%
Contains more OtherOther +29%
~equal in Water ~95.32g

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains less Sat. FatSaturated fat -38.6%
~equal in Monounsaturated fat ~0.015g
~equal in Polyunsaturated fat ~0.096g

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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. 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.