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  6. Summer squash vs. Napa cabbage

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

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Differences between Summer squash and Napa cabbage

  • Summer squash is higher in Vitamin C, Vitamin B6, Vitamin B2, and Potassium, however, Napa cabbage is richer in Copper.
  • Summer squash's daily need coverage for Vitamin C is 15% higher.
  • Summer squash has 6 times more Vitamin B6 than Napa cabbage. While Summer squash has 0.218mg of Vitamin B6, Napa cabbage has only 0.037mg.

The food types used in this comparison are Squash, summer, all varieties, raw and Cabbage, napa, cooked.

Infographic

Summer squash vs Napa 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 5.7% 8.7% 7.7% 28% 32% 3.8% 8.1% 1.4% 26% 2.2%
Contains more MagnesiumMagnesium +112.5%
Contains more PotassiumPotassium +201.1%
Contains more ZincZinc +107.1%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -81.8%
Contains more CalciumCalcium +93.3%
Contains more IronIron +111.4%
Contains more CopperCopper +88.2%
Contains more ManganeseManganese +16%
Contains more SeleniumSelenium +100%

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% 12% 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 11% 16% 0% 0% 1.3% 5.8% 8.7% 2.1% 8.5% 0% 0% 32% 0%
Contains more Vitamin CVitamin C +431.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +860%
Contains more Vitamin B2Vitamin B2 +468%
Contains more Vitamin B5Vitamin B5 +342.9%
Contains more Vitamin B6Vitamin B6 +489.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +31.5%
Contains more FolateFolate +48.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.466mg
~equal in Vitamin B12 ~0µg

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% 96%
Protein: 1.1 g
Fats: 0.17 g
Carbs: 2.23 g
Water: 96.33 g
Other: 0.17 g
Contains more CarbsCarbs +50.2%
Contains more OtherOther +264.7%
~equal in Protein ~1.1g
~equal in Fats ~0.17g
~equal in Water ~96.33g

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 Napa cabbage
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Summer squash Napa cabbage Opinion
Calories 16kcal 12kcal Summer squash
Protein 1.21g 1.1g Summer squash
Fats 0.18g 0.17g Summer squash
Vitamin C 17mg 3.2mg Summer squash
Net carbs 2.25g 2.23g Summer squash
Carbs 3.35g 2.23g Summer squash
Magnesium 17mg 8mg Summer squash
Calcium 15mg 29mg Napa cabbage
Potassium 262mg 87mg Summer squash
Iron 0.35mg 0.74mg Napa cabbage
Sugar 2.2g Napa cabbage
Fiber 1.1g Summer squash
Copper 0.051mg 0.096mg Napa cabbage
Zinc 0.29mg 0.14mg Summer squash
Phosphorus 38mg 19mg Summer squash
Sodium 2mg 11mg Summer squash
Vitamin A 200IU 263IU Napa cabbage
Vitamin A 10µg 13µg Napa cabbage
Vitamin E 0.12mg Summer squash
Manganese 0.175mg 0.203mg Napa cabbage
Selenium 0.2µg 0.4µg Napa cabbage
Vitamin B1 0.048mg 0.005mg Summer squash
Vitamin B2 0.142mg 0.025mg Summer squash
Vitamin B3 0.487mg 0.466mg Summer squash
Vitamin B5 0.155mg 0.035mg Summer squash
Vitamin B6 0.218mg 0.037mg Summer squash
Vitamin K 3µg Summer squash
Folate 29µg 43µg Napa cabbage
Choline 6.7mg Summer squash
Saturated Fat 0.044g Napa cabbage
Monounsaturated Fat 0.016g Summer squash
Polyunsaturated fat 0.089g Summer squash
Tryptophan 0.011mg Summer squash
Threonine 0.028mg Summer squash
Isoleucine 0.042mg Summer squash
Leucine 0.069mg Summer squash
Lysine 0.065mg Summer squash
Methionine 0.017mg Summer squash
Phenylalanine 0.041mg Summer squash
Valine 0.053mg Summer squash
Histidine 0.025mg Summer squash
Fructose 0.95g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Napa cabbage
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
17%
Summer squash
7%
Napa cabbage
Minerals Daily Need Coverage Score
12%
Summer squash
12%
Napa cabbage

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 19)
Which food is richer in vitamins?
Summer squash
Summer squash is relatively richer in vitamins
Which food is lower in Sugar?
Napa cabbage
Napa cabbage is lower in Sugar (difference - 2.2g)
Which food is lower in Saturated Fat?
Napa cabbage
Napa cabbage is lower in Saturated Fat (difference - 0.044g)
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 ($)
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.

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. Napa cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168572/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.