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Zucchini vs. Cabbage — In-Depth Nutrition Comparison

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What are the main differences between Zucchini and Cabbage?

  • Cabbage has more Vitamin K, Vitamin C, and Fiber than Zucchini.
  • Cabbage's daily need coverage for Vitamin K is 60% higher.
  • Cabbage has 2 times less Potassium than Zucchini. Zucchini has 261mg of Potassium, while Cabbage has 170mg.

We used Squash, summer, zucchini, includes skin, raw and Cabbage, raw types in this comparison.

Infographic

Zucchini vs 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.
Contains more Magnesium +50%
Contains more Phosphorus +46.2%
Contains more Potassium +53.5%
Contains less Sodium -55.6%
Contains more Zinc +77.8%
Contains more Copper +178.9%
Contains more Manganese +10.6%
Contains more Calcium +150%
Contains more Iron +27%
Contains more Selenium +50%
Equal in Manganese - 0.16
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 18% 9% 12% 15% 3% 5% 7% 21% 2%
Contains more Magnesium +50%
Contains more Phosphorus +46.2%
Contains more Potassium +53.5%
Contains less Sodium -55.6%
Contains more Zinc +77.8%
Contains more Copper +178.9%
Contains more Manganese +10.6%
Contains more Calcium +150%
Contains more Iron +27%
Contains more Selenium +50%
Equal in Manganese - 0.16

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.
:
Contains more Vitamin A +104.1%
Contains more Vitamin B2 +135%
Contains more Vitamin B3 +92.7%
Contains more Vitamin B6 +31.5%
Contains more Vitamin E +25%
Contains more Vitamin C +104.5%
Contains more Vitamin B1 +35.6%
Contains more Folate +79.2%
Contains more Choline +12.6%
Contains more Vitamin K +1667.4%
Equal in Vitamin B5 - 0.212
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 6% 11%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 3% 0% 122% 16% 10% 5% 13% 29% 33% 0% 6% 190%
Contains more Vitamin A +104.1%
Contains more Vitamin B2 +135%
Contains more Vitamin B3 +92.7%
Contains more Vitamin B6 +31.5%
Contains more Vitamin E +25%
Contains more Vitamin C +104.5%
Contains more Vitamin B1 +35.6%
Contains more Folate +79.2%
Contains more Choline +12.6%
Contains more Vitamin K +1667.4%
Equal in Vitamin B5 - 0.212

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +220%
Contains more Carbs +86.5%
Contains more Other +12.3%
Equal in Protein - 1.28
Equal in Water - 92.18
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
6% 92%
Protein: 1.28 g
Fats: 0.1 g
Carbs: 5.8 g
Water: 92.18 g
Other: 0.64 g
Contains more Fats +220%
Contains more Carbs +86.5%
Contains more Other +12.3%
Equal in Protein - 1.28
Equal in Water - 92.18

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +435.3%
Contains less Saturated Fat -59.5%
Contains more Monounsaturated Fat +54.5%
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
50% 25% 25%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.017 g
Contains more Polyunsaturated fat +435.3%
Contains less Saturated Fat -59.5%
Contains more Monounsaturated Fat +54.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +60%
Contains more Glucose +56.1%
Contains more Maltose +∞%
Equal in Fructose - 1.45
2% 43% 55%
Starch: 0 g
Sucrose: 0.05 g
Glucose: 1.07 g
Fructose: 1.38 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
2% 52% 45%
Starch: 0 g
Sucrose: 0.08 g
Glucose: 1.67 g
Fructose: 1.45 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
Contains more Sucrose +60%
Contains more Glucose +56.1%
Contains more Maltose +∞%
Equal in Fructose - 1.45

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Zucchini Cabbage
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Zucchini Cabbage Opinion
Net carbs 2.11g 3.3g Cabbage
Protein 1.21g 1.28g Cabbage
Fats 0.32g 0.1g Zucchini
Carbs 3.11g 5.8g Cabbage
Calories 17kcal 25kcal Cabbage
Fructose 1.38g 1.45g Cabbage
Sugar 2.5g 3.2g Zucchini
Fiber 1g 2.5g Cabbage
Calcium 16mg 40mg Cabbage
Iron 0.37mg 0.47mg Cabbage
Magnesium 18mg 12mg Zucchini
Phosphorus 38mg 26mg Zucchini
Potassium 261mg 170mg Zucchini
Sodium 8mg 18mg Zucchini
Zinc 0.32mg 0.18mg Zucchini
Copper 0.053mg 0.019mg Zucchini
Manganese 0.177mg 0.16mg Zucchini
Selenium 0.2µg 0.3µg Cabbage
Vitamin A 200IU 98IU Zucchini
Vitamin A RAE 10µg 5µg Zucchini
Vitamin E 0.12mg 0.15mg Cabbage
Vitamin C 17.9mg 36.6mg Cabbage
Vitamin B1 0.045mg 0.061mg Cabbage
Vitamin B2 0.094mg 0.04mg Zucchini
Vitamin B3 0.451mg 0.234mg Zucchini
Vitamin B5 0.204mg 0.212mg Cabbage
Vitamin B6 0.163mg 0.124mg Zucchini
Folate 24µg 43µg Cabbage
Choline 9.5mg 10.7mg Cabbage
Vitamin K 4.3µg 76µg Cabbage
Tryptophan 0.01mg 0.011mg Cabbage
Threonine 0.029mg 0.035mg Cabbage
Isoleucine 0.044mg 0.03mg Zucchini
Leucine 0.071mg 0.041mg Zucchini
Lysine 0.067mg 0.044mg Zucchini
Methionine 0.018mg 0.012mg Zucchini
Phenylalanine 0.043mg 0.032mg Zucchini
Valine 0.054mg 0.042mg Zucchini
Histidine 0.026mg 0.022mg Zucchini
Saturated Fat 0.084g 0.034g Cabbage
Monounsaturated Fat 0.011g 0.017g Cabbage
Polyunsaturated fat 0.091g 0.017g Zucchini
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini 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
15%
Zucchini
33%
Cabbage
Minerals Daily Need Coverage Score
12%
Zucchini
10%
Cabbage

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 0.7g)
Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 15)
Which food is lower in Saturated Fat?
Cabbage
Cabbage is lower in Saturated Fat (difference - 0.05g)
Which food is cheaper?
Cabbage
Cabbage is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
Which food is richer in vitamins?
?
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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/nutrients
  2. Cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169975/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.