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Zucchini vs Chinese broccoli - In-Depth Nutrition Comparison

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What are the main differences between Zucchini and Chinese broccoli?

  • Zucchini is richer in Vitamin B6, while Chinese broccoli is higher in Vitamin K, Folate, Vitamin C, Calcium, Vitamin A RAE, and Fiber.
  • Chinese broccoli's daily need coverage for Vitamin K is 67% higher.
  • Chinese broccoli has 3 times less Sugar than Zucchini. Zucchini has 2.5g of Sugar, while Chinese broccoli has 0.84g.

We used Squash, summer, zucchini, includes skin, raw and Broccoli, chinese, cooked types in this comparison.

Infographic

Zucchini vs Chinese broccoli 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +525%
Contains more Iron +51.4%
Contains less Sodium -12.5%
Contains more Zinc +21.9%
Contains more Copper +15.1%
Equal in Magnesium - 18
Equal in Phosphorus - 41
Equal in Potassium - 261
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 14% 13% 17% 24% 2% 9% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 22% 13% 18% 24% 1% 11% 21%
Contains more Calcium +525%
Contains more Iron +51.4%
Contains less Sodium -12.5%
Contains more Zinc +21.9%
Contains more Copper +15.1%
Equal in Magnesium - 18
Equal in Phosphorus - 41
Equal in Potassium - 261

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 B5 +28.3%
Contains more Vitamin B6 +132.9%
Contains more Vitamin A +719%
Contains more Vitamin E +300%
Contains more Vitamin C +57.5%
Contains more Vitamin B1 +111.1%
Contains more Vitamin B2 +55.3%
Contains more Folate +312.5%
Contains more Vitamin K +1872.1%
Equal in Vitamin B3 - 0.437
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
Contains more Vitamin B5 +28.3%
Contains more Vitamin B6 +132.9%
Contains more Vitamin A +719%
Contains more Vitamin E +300%
Contains more Vitamin C +57.5%
Contains more Vitamin B1 +111.1%
Contains more Vitamin B2 +55.3%
Contains more Folate +312.5%
Contains more Vitamin K +1872.1%
Equal in Vitamin B3 - 0.437

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 broccoli
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Zucchini Chinese broccoli Opinion
Net carbs 2.11g 1.31g Zucchini
Protein 1.21g 1.14g Zucchini
Fats 0.32g 0.72g Chinese broccoli
Carbs 3.11g 3.81g Chinese broccoli
Calories 17kcal 22kcal Chinese broccoli
Starch 0g g Zucchini
Fructose 1.38g g Zucchini
Sugar 2.5g 0.84g Chinese broccoli
Fiber 1g 2.5g Chinese broccoli
Calcium 16mg 100mg Chinese broccoli
Iron 0.37mg 0.56mg Chinese broccoli
Magnesium 18mg 18mg
Phosphorus 38mg 41mg Chinese broccoli
Potassium 261mg 261mg
Sodium 8mg 7mg Chinese broccoli
Zinc 0.32mg 0.39mg Chinese broccoli
Copper 0.053mg 0.061mg Chinese broccoli
Vitamin A 200IU 1638IU Chinese broccoli
Vitamin E 0.12mg 0.48mg Chinese broccoli
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 17.9mg 28.2mg Chinese broccoli
Vitamin B1 0.045mg 0.095mg Chinese broccoli
Vitamin B2 0.094mg 0.146mg Chinese broccoli
Vitamin B3 0.451mg 0.437mg Zucchini
Vitamin B5 0.204mg 0.159mg Zucchini
Vitamin B6 0.163mg 0.07mg Zucchini
Folate 24µg 99µg Chinese broccoli
Vitamin B12 0µg 0µg
Vitamin K 4.3µg 84.8µg Chinese broccoli
Tryptophan 0.01mg mg Zucchini
Threonine 0.029mg mg Zucchini
Isoleucine 0.044mg mg Zucchini
Leucine 0.071mg mg Zucchini
Lysine 0.067mg mg Zucchini
Methionine 0.018mg mg Zucchini
Phenylalanine 0.043mg mg Zucchini
Valine 0.054mg mg Zucchini
Histidine 0.026mg mg Zucchini
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.084g 0.11g Zucchini
Monounsaturated Fat 0.011g 0.05g Chinese broccoli
Polyunsaturated fat 0.091g 0.33g Chinese broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini Chinese broccoli
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
48
Chinese broccoli
Mineral Summary Score
12
Zucchini
17
Chinese broccoli

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
7%
Chinese broccoli
Carbohydrates
3%
Zucchini
4%
Chinese broccoli
Fats
1%
Zucchini
3%
Chinese broccoli

Comparison summary

Which food is lower in Saturated Fat?
Zucchini
Zucchini is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 17)
Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 1.66g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 1mg)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $0.4)
Which food is richer in minerals?
Chinese broccoli
Chinese broccoli is relatively richer in minerals
Which food is richer in vitamins?
Chinese broccoli
Chinese broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.