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  6. Winter squash vs. Chinese cabbage

Winter squash vs. Chinese cabbage — In-Depth Nutrition Comparison

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Significant differences between winter squash and Chinese cabbage

  • Winter squash has more vitamin A, fiber, and copper; however, Chinese cabbage is richer in vitamin C, vitamin K, folate, and calcium.
  • Chinese cabbage covers your daily vitamin C needs 39% more than winter squash.
  • Chinese cabbage has 4 times less copper than winter squash. Winter squash has 0.082mg of copper, while Chinese cabbage has 0.021mg.
  • Chinese cabbage contains less sugar.
  • Chinese cabbage has a higher glycemic index. The glycemic index of Chinese cabbage is 32, while the glycemic index of winter squash is 13.

Specific food types used in this comparison are Squash, winter, all varieties, cooked, baked, without salt and Cabbage, chinese (pak-choi), raw.

Infographic

Winter 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 9.3% 6.6% 21% 17% 27% 6% 8.1% 0.13% 24% 2.2%
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 +290.5%
Contains more ZincZinc +15.8%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +17.6%
Contains more MagnesiumMagnesium +46.2%
Contains more CalciumCalcium +377.3%
Contains more IronIron +81.8%
Contains more PhosphorusPhosphorus +94.7%
Contains more SeleniumSelenium +25%
~equal in Potassium ~252mg

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 32% 87% 2.4% 0% 4% 15% 9.3% 14% 37% 0% 11% 15% 5.8%
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 AVitamin A +17%
Contains more Vitamin EVitamin E +33.3%
Contains more Vitamin B5Vitamin B5 +165.9%
Contains more CholineCholine +65.6%
Contains more Vitamin CVitamin C +368.8%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B6Vitamin B6 +20.5%
Contains more Vitamin KVitamin K +934.1%
Contains more FolateFolate +230%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.07mg
~equal in Vitamin B3 ~0.5mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winter squash Chinese cabbage DV% diff.
Vitamin C 9.6mg 45mg 39%
Vitamin K 4.4µg 45.5µg 34%
Folate 20µg 66µg 12%
Calcium 22mg 105mg 8%
Fiber 2.8g 1g 7%
Copper 0.082mg 0.021mg 7%
Iron 0.44mg 0.8mg 5%
Vitamin A 261µg 223µg 4%
Sodium 1mg 65mg 3%
Phosphorus 19mg 37mg 3%
Vitamin B6 0.161mg 0.194mg 3%
Vitamin B5 0.234mg 0.088mg 3%
Carbs 8.85g 2.18g 2%
Vitamin B1 0.016mg 0.04mg 2%
Manganese 0.187mg 0.159mg 1%
Protein 0.89g 1.5g 1%
Choline 10.6mg 6.4mg 1%
Calories 37kcal 13kcal 1%
Magnesium 13mg 19mg 1%
Fats 0.35g 0.2g 0%
Net carbs 6.05g 1.18g N/A
Potassium 241mg 252mg 0%
Sugar 3.3g 1.18g N/A
Zinc 0.22mg 0.19mg 0%
Vitamin E 0.12mg 0.09mg 0%
Selenium 0.4µg 0.5µg 0%
Vitamin B2 0.067mg 0.07mg 0%
Vitamin B3 0.495mg 0.5mg 0%
Saturated fat 0.072g 0.027g 0%
Monounsaturated fat 0.026g 0.015g 0%
Polyunsaturated fat 0.147g 0.096g 0%
Tryptophan 0.013mg 0.015mg 0%
Threonine 0.027mg 0.049mg 0%
Isoleucine 0.035mg 0.085mg 0%
Leucine 0.05mg 0.088mg 0%
Lysine 0.033mg 0.089mg 0%
Methionine 0.011mg 0.009mg 0%
Phenylalanine 0.035mg 0.044mg 0%
Valine 0.038mg 0.066mg 0%
Histidine 0.017mg 0.026mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 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 FatsFats +75%
Contains more CarbsCarbs +306%
Contains more ProteinProtein +68.5%
Contains more OtherOther +14.3%
~equal in Water ~95.32g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 11% 60%
Saturated fat: Sat. Fat 0.072 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.147 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 more Mono. FatMonounsaturated fat +73.3%
Contains more Poly. FatPolyunsaturated fat +53.1%
Contains less Sat. FatSaturated fat -62.5%

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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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.