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  6. Summer squash vs. Savoy cabbage

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

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A recap on differences between summer squash and savoy cabbage

  • Summer squash has more vitamin B2; however, savoy cabbage is higher in vitamin K, vitamin A, vitamin C, folate, and fiber.
  • Savoy cabbage covers your daily vitamin K needs 55% more than summer squash.
  • Savoy cabbage contains 5 times less vitamin B2 than summer squash. Summer squash contains 0.142mg of vitamin B2, while savoy cabbage contains 0.03mg.
  • The glycemic index of savoy cabbage is higher.

Food varieties used in this article are Squash, summer, all varieties, raw and Cabbage, savoy, raw.

Infographic

Summer squash vs Savoy cabbage infographic
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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 20% 11% 20% 15% 21% 7.4% 18% 3.7% 23% 4.9%
Contains more PotassiumPotassium +13.9%
Contains less SodiumSodium -92.9%
Contains more MagnesiumMagnesium +64.7%
Contains more CalciumCalcium +133.3%
Contains more IronIron +14.3%
Contains more CopperCopper +21.6%
Contains more PhosphorusPhosphorus +10.5%
Contains more SeleniumSelenium +350%
~equal in Zinc ~0.27mg
~equal in Manganese ~0.18mg

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 103% 17% 3.4% 0% 18% 6.9% 5.6% 11% 44% 0% 172% 60% 6.7%
Contains more Vitamin B2Vitamin B2 +373.3%
Contains more Vitamin B3Vitamin B3 +62.3%
Contains more Vitamin B6Vitamin B6 +14.7%
Contains more Vitamin CVitamin C +82.4%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin EVitamin E +41.7%
Contains more Vitamin B1Vitamin B1 +45.8%
Contains more Vitamin B5Vitamin B5 +20.6%
Contains more Vitamin KVitamin K +2193.3%
Contains more FolateFolate +175.9%
Contains more CholineCholine +83.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Summer squash Savoy cabbage DV% diff.
Vitamin K 3µg 68.8µg 55%
Vitamin C 17mg 31mg 16%
Folate 29µg 80µg 13%
Vitamin B2 0.142mg 0.03mg 9%
Fiber 1.1g 3.1g 8%
Vitamin A 10µg 50µg 4%
Magnesium 17mg 28mg 3%
Vitamin B1 0.048mg 0.07mg 2%
Calcium 15mg 35mg 2%
Vitamin B6 0.218mg 0.19mg 2%
Protein 1.21g 2g 2%
Choline 6.7mg 12.3mg 1%
Vitamin B5 0.155mg 0.187mg 1%
Vitamin B3 0.487mg 0.3mg 1%
Selenium 0.2µg 0.9µg 1%
Calories 16kcal 27kcal 1%
Sodium 2mg 28mg 1%
Iron 0.35mg 0.4mg 1%
Carbs 3.35g 6.1g 1%
Potassium 262mg 230mg 1%
Fructose 0.95g 1%
Copper 0.051mg 0.062mg 1%
Phosphorus 38mg 42mg 1%
Fats 0.18g 0.1g 0%
Net carbs 2.25g 3g N/A
Sugar 2.2g 2.27g N/A
Zinc 0.29mg 0.27mg 0%
Vitamin E 0.12mg 0.17mg 0%
Manganese 0.175mg 0.18mg 0%
Saturated fat 0.044g 0.013g 0%
Monounsaturated fat 0.016g 0.007g 0%
Polyunsaturated fat 0.089g 0.049g 0%
Tryptophan 0.011mg 0.02mg 0%
Threonine 0.028mg 0.069mg 0%
Isoleucine 0.042mg 0.101mg 0%
Leucine 0.069mg 0.103mg 0%
Lysine 0.065mg 0.094mg 0%
Methionine 0.017mg 0.02mg 0%
Phenylalanine 0.041mg 0.064mg 0%
Valine 0.053mg 0.085mg 0%
Histidine 0.025mg 0.041mg 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% 6% 91%
Protein: 2 g
Fats: 0.1 g
Carbs: 6.1 g
Water: 91 g
Other: 0.8 g
Contains more FatsFats +80%
Contains more ProteinProtein +65.3%
Contains more CarbsCarbs +82.1%
Contains more OtherOther +29%
~equal in Water ~91g

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
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.049 g
Contains more Mono. FatMonounsaturated fat +128.6%
Contains more Poly. FatPolyunsaturated fat +81.6%
Contains less Sat. FatSaturated fat -70.5%

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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. Savoy cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170388/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.