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  6. Winter squash vs. Napa cabbage

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

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The main differences between Winter squash and Napa cabbage

  • Winter squash has more Vitamin A RAE, Vitamin B6, and Vitamin C, however, Napa cabbage has more Folate.
  • Daily need coverage for Vitamin A RAE from Winter squash is 28% higher.
  • Napa cabbage has 4 times less Vitamin B6 than Winter squash. Winter squash has 0.161mg of Vitamin B6, while Napa cabbage has 0.037mg.

Food types used in this article are Squash, winter, all varieties, cooked, baked, without salt and Cabbage, napa, cooked.

Infographic

Winter 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.
Winter squash
Winter squash
4
:
4
Napa cabbage
Napa cabbage
Contains more Magnesium +62.5%
Contains more Potassium +177%
Contains less Sodium -90.9%
Contains more Zinc +57.1%
Contains more Calcium +31.8%
Contains more Iron +68.2%
Contains more Copper +17.1%
Equal in Phosphorus - 19
Equal in Manganese - 0.203
Equal in Selenium - 0.4
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Napa cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 28% 6% 9% 8% 2% 4% 32% 27% 3%
Contains more Magnesium +62.5%
Contains more Potassium +177%
Contains less Sodium -90.9%
Contains more Zinc +57.1%
Contains more Calcium +31.8%
Contains more Iron +68.2%
Contains more Copper +17.1%
Equal in Phosphorus - 19
Equal in Manganese - 0.203
Equal in Selenium - 0.4

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.
Winter squash
Winter squash
9
:
1
Napa cabbage
Napa cabbage
Contains more Vitamin A +1885.9%
Contains more Vitamin C +200%
Contains more Vitamin B1 +220%
Contains more Vitamin B2 +168%
Contains more Vitamin B5 +568.6%
Contains more Vitamin B6 +335.1%
Contains more Folate +115%
Equal in Vitamin B3 - 0.466
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Napa cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 11% 2% 6% 9% 3% 9% 33% 0% 0%
Contains more Vitamin A +1885.9%
Contains more Vitamin C +200%
Contains more Vitamin B1 +220%
Contains more Vitamin B2 +168%
Contains more Vitamin B5 +568.6%
Contains more Vitamin B6 +335.1%
Contains more Folate +115%
Equal in Vitamin B3 - 0.466

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter squash
Winter squash
3
:
2
Napa cabbage
Napa cabbage
Contains more Fats +105.9%
Contains more Carbs +296.9%
Contains more Other +311.8%
Contains more Protein +23.6%
Equal in Water - 96.33
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Napa cabbage
2% 96%
Protein: 1.1 g
Fats: 0.17 g
Carbs: 2.23 g
Water: 96.33 g
Other: 0.17 g
Contains more Fats +105.9%
Contains more Carbs +296.9%
Contains more Other +311.8%
Contains more Protein +23.6%
Equal in Water - 96.33

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winter 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 Winter squash Napa cabbage Opinion
Net carbs 6.05g 2.23g Winter squash
Protein 0.89g 1.1g Napa cabbage
Fats 0.35g 0.17g Winter squash
Carbs 8.85g 2.23g Winter squash
Calories 37kcal 12kcal Winter squash
Sugar 3.3g Napa cabbage
Fiber 2.8g Winter squash
Calcium 22mg 29mg Napa cabbage
Iron 0.44mg 0.74mg Napa cabbage
Magnesium 13mg 8mg Winter squash
Phosphorus 19mg 19mg
Potassium 241mg 87mg Winter squash
Sodium 1mg 11mg Winter squash
Zinc 0.22mg 0.14mg Winter squash
Copper 0.082mg 0.096mg Napa cabbage
Manganese 0.187mg 0.203mg Napa cabbage
Selenium 0.4µg 0.4µg
Vitamin A 5223IU 263IU Winter squash
Vitamin A RAE 261µg 13µg Winter squash
Vitamin E 0.12mg Winter squash
Vitamin C 9.6mg 3.2mg Winter squash
Vitamin B1 0.016mg 0.005mg Winter squash
Vitamin B2 0.067mg 0.025mg Winter squash
Vitamin B3 0.495mg 0.466mg Winter squash
Vitamin B5 0.234mg 0.035mg Winter squash
Vitamin B6 0.161mg 0.037mg Winter squash
Folate 20µg 43µg Napa cabbage
Vitamin K 4.4µg Winter squash
Tryptophan 0.013mg Winter squash
Threonine 0.027mg Winter squash
Isoleucine 0.035mg Winter squash
Leucine 0.05mg Winter squash
Lysine 0.033mg Winter squash
Methionine 0.011mg Winter squash
Phenylalanine 0.035mg Winter squash
Valine 0.038mg Winter squash
Histidine 0.017mg Winter squash
Saturated Fat 0.072g Napa cabbage
Monounsaturated Fat 0.026g Winter squash
Polyunsaturated fat 0.147g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter squash Napa cabbage
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
38%
Winter squash
7%
Napa cabbage
Minerals Daily Need Coverage Score
12%
Winter squash
12%
Napa cabbage

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 19)
Which food is richer in vitamins?
Winter squash
Winter squash is relatively richer in vitamins
Which food is lower in Sugar?
Napa cabbage
Napa cabbage is lower in Sugar (difference - 3.3g)
Which food is lower in Saturated Fat?
Napa cabbage
Napa cabbage is lower in Saturated Fat (difference - 0.072g)
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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.