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Zucchini vs Chinese cabbage - In-Depth Nutrition Comparison

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Summary of differences between Zucchini and Chinese cabbage

  • Zucchini has less Vitamin K, Vitamin C, Vitamin A, Folate, Calcium, and Iron than Chinese cabbage.
  • Chinese cabbage covers your daily need of Vitamin K 34% more than Zucchini.

These are the specific foods used in this comparison Squash, summer, zucchini, includes skin, raw and Cabbage, chinese (pak-choi), raw.

Infographic

Zucchini vs Chinese 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Copper +152.4%
Contains more Zinc +68.4%
Contains less Sodium -87.7%
Contains more Iron +116.2%
Contains more Calcium +556.3%
Equal in Potassium - 252
Equal in Magnesium - 19
Equal in Phosphorus - 37
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 18% 9% 17% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 32% 23% 14% 7% 6% 16% 9%
Contains more Copper +152.4%
Contains more Zinc +68.4%
Contains less Sodium -87.7%
Contains more Iron +116.2%
Contains more Calcium +556.3%
Equal in Potassium - 252
Equal in Magnesium - 19
Equal in Phosphorus - 37

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin E +33.3%
Contains more Vitamin B1 +12.5%
Contains more Vitamin B2 +34.3%
Contains more Vitamin B5 +131.8%
Contains more Vitamin C +151.4%
Contains more Vitamin A +2134%
Contains more Vitamin B3 +10.9%
Contains more Vitamin B6 +19%
Contains more Vitamin K +958.1%
Contains more Folate +175%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 60% 12% 3% 0% 12% 22% 9% 13% 38% 0% 11% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 150% 269% 2% 0% 10% 17% 10% 6% 45% 0% 114% 50%
Contains more Vitamin E +33.3%
Contains more Vitamin B1 +12.5%
Contains more Vitamin B2 +34.3%
Contains more Vitamin B5 +131.8%
Contains more Vitamin C +151.4%
Contains more Vitamin A +2134%
Contains more Vitamin B3 +10.9%
Contains more Vitamin B6 +19%
Contains more Vitamin K +958.1%
Contains more Folate +175%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Zucchini Chinese cabbage
Lower in Sodium ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Zucchini Chinese cabbage Opinion
Calories 17kcal 13kcal Zucchini
Protein 1.21g 1.5g Chinese cabbage
Fats 0.32g 0.2g Zucchini
Vitamin C 17.9mg 45mg Chinese cabbage
Net carbs 2.11g 1.18g Zucchini
Carbs 3.11g 2.18g Zucchini
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.37mg 0.8mg Chinese cabbage
Calcium 16mg 105mg Chinese cabbage
Potassium 261mg 252mg Zucchini
Magnesium 18mg 19mg Chinese cabbage
Sugar 2.5g 1.18g Chinese cabbage
Fiber 1g 1g
Copper 0.053mg 0.021mg Zucchini
Zinc 0.32mg 0.19mg Zucchini
Starch 0g g Zucchini
Phosphorus 38mg 37mg Zucchini
Sodium 8mg 65mg Zucchini
Vitamin A 200IU 4468IU Chinese cabbage
Vitamin E 0.12mg 0.09mg Zucchini
Vitamin D 0µg 0µg
Vitamin B1 0.045mg 0.04mg Zucchini
Vitamin B2 0.094mg 0.07mg Zucchini
Vitamin B3 0.451mg 0.5mg Chinese cabbage
Vitamin B5 0.204mg 0.088mg Zucchini
Vitamin B6 0.163mg 0.194mg Chinese cabbage
Vitamin B12 0µg 0µg
Vitamin K 4.3µg 45.5µg Chinese cabbage
Folate 24µg 66µg Chinese cabbage
Trans Fat 0g 0g
Saturated Fat 0.084g 0.027g Chinese cabbage
Monounsaturated Fat 0.011g 0.015g Chinese cabbage
Polyunsaturated fat 0.091g 0.096g Chinese cabbage
Tryptophan 0.01mg 0.015mg Chinese cabbage
Threonine 0.029mg 0.049mg Chinese cabbage
Isoleucine 0.044mg 0.085mg Chinese cabbage
Leucine 0.071mg 0.088mg Chinese cabbage
Lysine 0.067mg 0.089mg Chinese cabbage
Methionine 0.018mg 0.009mg Zucchini
Phenylalanine 0.043mg 0.044mg Chinese cabbage
Valine 0.054mg 0.066mg Chinese cabbage
Histidine 0.026mg 0.026mg
Fructose 1.38g g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini Chinese cabbage
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
16
Zucchini
56
Chinese cabbage
Mineral Summary Score
12
Zucchini
17
Chinese cabbage

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
7%
Zucchini
9%
Chinese cabbage
Carbohydrates
3%
Zucchini
2%
Chinese cabbage
Fats
1%
Zucchini
1%
Chinese cabbage

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 57mg)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 17)
Which food is lower in Sugar?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 1.32g)
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.057g)
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 ($0.4)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.