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Summer squash vs Chinese broccoli - In-Depth Nutrition Comparison

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Significant differences between Summer squash and Chinese broccoli

  • Summer squash has more Vitamin B6, however Chinese broccoli is richer in Vitamin K, Folate, Vitamin C, Calcium, Vitamin A RAE, and Fiber.
  • Chinese broccoli covers your daily Vitamin K needs 68% more than Summer squash.
  • Chinese broccoli has 3 times less Vitamin B6 than Summer squash. Summer squash has 0.218mg of Vitamin B6, while Chinese broccoli has 0.07mg.

Specific food types used in this comparison are Squash, summer, all varieties, raw and Broccoli, chinese, cooked.

Infographic

Summer squash vs Chinese broccoli 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 less Sodium -71.4%
Contains more Calcium +566.7%
Contains more Iron +60%
Contains more Zinc +34.5%
Contains more Copper +19.6%
Equal in Magnesium - 18
Equal in Phosphorus - 41
Equal in Potassium - 261
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 14% 13% 17% 24% 1% 8% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 22% 13% 18% 24% 1% 11% 21%
Contains less Sodium -71.4%
Contains more Calcium +566.7%
Contains more Iron +60%
Contains more Zinc +34.5%
Contains more Copper +19.6%
Equal in Magnesium - 18
Equal in Phosphorus - 41
Equal in Potassium - 261

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 B3 +11.4%
Contains more Vitamin B6 +211.4%
Contains more Vitamin A +719%
Contains more Vitamin E +300%
Contains more Vitamin C +65.9%
Contains more Vitamin B1 +97.9%
Contains more Folate +241.4%
Contains more Vitamin K +2726.7%
Equal in Vitamin B2 - 0.146
Equal in Vitamin B5 - 0.159
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 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
Contains more Vitamin B3 +11.4%
Contains more Vitamin B6 +211.4%
Contains more Vitamin A +719%
Contains more Vitamin E +300%
Contains more Vitamin C +65.9%
Contains more Vitamin B1 +97.9%
Contains more Folate +241.4%
Contains more Vitamin K +2726.7%
Equal in Vitamin B2 - 0.146
Equal in Vitamin B5 - 0.159

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 broccoli
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Summer squash Chinese broccoli Opinion
Net carbs 2.25g 1.31g Summer squash
Protein 1.21g 1.14g Summer squash
Fats 0.18g 0.72g Chinese broccoli
Carbs 3.35g 3.81g Chinese broccoli
Calories 16kcal 22kcal Chinese broccoli
Starch g g
Fructose 0.95g g Summer squash
Sugar 2.2g 0.84g Chinese broccoli
Fiber 1.1g 2.5g Chinese broccoli
Calcium 15mg 100mg Chinese broccoli
Iron 0.35mg 0.56mg Chinese broccoli
Magnesium 17mg 18mg Chinese broccoli
Phosphorus 38mg 41mg Chinese broccoli
Potassium 262mg 261mg Summer squash
Sodium 2mg 7mg Summer squash
Zinc 0.29mg 0.39mg Chinese broccoli
Copper 0.051mg 0.061mg Chinese broccoli
Vitamin A 200IU 1638IU Chinese broccoli
Vitamin E 0.12mg 0.48mg Chinese broccoli
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 17mg 28.2mg Chinese broccoli
Vitamin B1 0.048mg 0.095mg Chinese broccoli
Vitamin B2 0.142mg 0.146mg Chinese broccoli
Vitamin B3 0.487mg 0.437mg Summer squash
Vitamin B5 0.155mg 0.159mg Chinese broccoli
Vitamin B6 0.218mg 0.07mg Summer squash
Folate 29µg 99µg Chinese broccoli
Vitamin B12 0µg 0µg
Vitamin K 3µg 84.8µg Chinese broccoli
Tryptophan 0.011mg mg Summer squash
Threonine 0.028mg mg Summer squash
Isoleucine 0.042mg mg Summer squash
Leucine 0.069mg mg Summer squash
Lysine 0.065mg mg Summer squash
Methionine 0.017mg mg Summer squash
Phenylalanine 0.041mg mg Summer squash
Valine 0.053mg mg Summer squash
Histidine 0.025mg mg Summer squash
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.044g 0.11g Summer squash
Monounsaturated Fat 0.016g 0.05g Chinese broccoli
Polyunsaturated fat 0.089g 0.33g Chinese broccoli

Which food is preferable for your diet?

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

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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
48
Chinese broccoli
Mineral Summary Score
12
Summer squash
17
Chinese broccoli

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
7%
Chinese broccoli
Carbohydrates
3%
Summer squash
4%
Chinese broccoli
Fats
1%
Summer squash
3%
Chinese broccoli

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 0.066g)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 19)
Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 1.36g)
Which food is richer in minerals?
Chinese broccoli
Chinese broccoli is relatively richer in minerals
Which food is richer in vitamins?
Chinese broccoli
Chinese broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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 broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.