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  6. Zucchini vs. Chinese cabbage

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 RAE, 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
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.
Zucchini
Zucchini
6
:
4
Chinese cabbage
Chinese cabbage
Contains less Sodium -87.7%
Contains more Zinc +68.4%
Contains more Copper +152.4%
Contains more Manganese +11.3%
Contains more Calcium +556.3%
Contains more Iron +116.2%
Contains more Selenium +150%
Equal in Magnesium - 19
Equal in Phosphorus - 37
Equal in Potassium - 252
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Chinese cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Contains less Sodium -87.7%
Contains more Zinc +68.4%
Contains more Copper +152.4%
Contains more Manganese +11.3%
Contains more Calcium +556.3%
Contains more Iron +116.2%
Contains more Selenium +150%
Equal in Magnesium - 19
Equal in Phosphorus - 37
Equal in Potassium - 252

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.
Zucchini
Zucchini
4
:
6
Chinese cabbage
Chinese cabbage
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 A +2134%
Contains more Vitamin C +151.4%
Contains more Vitamin B3 +10.9%
Contains more Vitamin B6 +19%
Contains more Folate +175%
Contains more Vitamin K +958.1%
Zucchini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Chinese cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 269% 2% 0% 150% 10% 17% 10% 6% 45% 50% 0% 114%
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 A +2134%
Contains more Vitamin C +151.4%
Contains more Vitamin B3 +10.9%
Contains more Vitamin B6 +19%
Contains more Folate +175%
Contains more Vitamin K +958.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Zucchini
Zucchini
2
:
3
Chinese cabbage
Chinese cabbage
Contains more Fats +60%
Contains more Carbs +42.7%
Contains more Protein +24%
Contains more Other +40.4%
Equal in Water - 95.32
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Chinese cabbage
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more Fats +60%
Contains more Carbs +42.7%
Contains more Protein +24%
Contains more Other +40.4%
Equal in Water - 95.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Zucchini
Zucchini
0
:
3
Chinese cabbage
Chinese cabbage
Contains less Saturated Fat -67.9%
Contains more Monounsaturated Fat +36.4%
Equal in Polyunsaturated fat - 0.096
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Chinese cabbage
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
Contains less Saturated Fat -67.9%
Contains more Monounsaturated Fat +36.4%
Equal in Polyunsaturated fat - 0.096

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Net carbs 2.11g 1.18g Zucchini
Protein 1.21g 1.5g Chinese cabbage
Fats 0.32g 0.2g Zucchini
Carbs 3.11g 2.18g Zucchini
Calories 17kcal 13kcal Zucchini
Fructose 1.38g Zucchini
Sugar 2.5g 1.18g Chinese cabbage
Fiber 1g 1g
Calcium 16mg 105mg Chinese cabbage
Iron 0.37mg 0.8mg Chinese cabbage
Magnesium 18mg 19mg Chinese cabbage
Phosphorus 38mg 37mg Zucchini
Potassium 261mg 252mg Zucchini
Sodium 8mg 65mg Zucchini
Zinc 0.32mg 0.19mg Zucchini
Copper 0.053mg 0.021mg Zucchini
Manganese 0.177mg 0.159mg Zucchini
Selenium 0.2µg 0.5µg Chinese cabbage
Vitamin A 200IU 4468IU Chinese cabbage
Vitamin A RAE 10µg 223µg Chinese cabbage
Vitamin E 0.12mg 0.09mg Zucchini
Vitamin C 17.9mg 45mg Chinese cabbage
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
Folate 24µg 66µg Chinese cabbage
Vitamin K 4.3µg 45.5µg 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
Saturated Fat 0.084g 0.027g Chinese cabbage
Monounsaturated Fat 0.011g 0.015g Chinese cabbage
Polyunsaturated fat 0.091g 0.096g Chinese cabbage
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 Chinese 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
16%
Zucchini
56%
Chinese cabbage
Minerals Daily Need Coverage Score
12%
Zucchini
16%
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

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. 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.