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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, folate, calcium, and iron than Chinese cabbage.
  • Chinese cabbage covers your daily need for vitamin K 34% more than zucchini.
  • The glycemic index of Chinese cabbage is higher.

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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more CopperCopper +152.4%
Contains more ZincZinc +68.4%
Contains less SodiumSodium -87.7%
Contains more ManganeseManganese +11.3%
Contains more CalciumCalcium +556.3%
Contains more IronIron +116.2%
Contains more SeleniumSelenium +150%
~equal in Magnesium ~19mg
~equal in Potassium ~252mg
~equal in Phosphorus ~37mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 60% 0% 3.3% 2.4% 11% 22% 8.5% 12% 38% 0% 11% 18%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 150% 0% 74% 1.8% 10% 16% 9.4% 5.3% 45% 0% 114% 50%
Contains more Vitamin EVitamin E +33.3%
Contains more Vitamin B1Vitamin B1 +12.5%
Contains more Vitamin B2Vitamin B2 +34.3%
Contains more Vitamin B5Vitamin B5 +131.8%
Contains more Vitamin CVitamin C +151.4%
Contains more Vitamin AVitamin A +2130%
Contains more Vitamin B3Vitamin B3 +10.9%
Contains more Vitamin B6Vitamin B6 +19%
Contains more Vitamin KVitamin K +958.1%
Contains more FolateFolate +175%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Zucchini Chinese cabbage DV% diff.
Vitamin K 4.3µg 45.5µg 34%
Vitamin C 17.9mg 45mg 30%
Vitamin A 10µg 223µg 24%
Folate 24µg 66µg 11%
Calcium 16mg 105mg 9%
Iron 0.37mg 0.8mg 5%
Copper 0.053mg 0.021mg 4%
Omega-3 (ALA) 0.061g 4%
Sodium 8mg 65mg 2%
Vitamin B2 0.094mg 0.07mg 2%
Vitamin B5 0.204mg 0.088mg 2%
Vitamin B6 0.163mg 0.194mg 2%
Fructose 1.38g 2%
Protein 1.21g 1.5g 1%
Zinc 0.32mg 0.19mg 1%
Manganese 0.177mg 0.159mg 1%
Selenium 0.2µg 0.5µg 1%
Choline 9.5mg 6.4mg 1%
Calories 17kcal 13kcal 0%
Protein per 100 calories 7.1g 12g N/A
Calories per 10 g protein 140kcal 87kcal N/A
Weight per 100 calories 588g 769g N/A
Fats 0.32g 0.2g 0%
Net carbs 2.11g 1.18g N/A
Carbs 3.11g 2.18g 0%
Magnesium 18mg 19mg 0%
Potassium 261mg 252mg 0%
Sugar 2.5g 1.18g N/A
Fiber 1g 1g 0%
Phosphorus 38mg 37mg 0%
Vitamin E 0.12mg 0.09mg 0%
Vitamin B1 0.045mg 0.04mg 0%
Vitamin B3 0.451mg 0.5mg 0%
Saturated fat 0.084g 0.027g 0%
Monounsaturated fat 0.011g 0.015g 0%
Polyunsaturated fat 0.091g 0.096g 0%
Tryptophan 0.01mg 0.015mg 0%
Threonine 0.029mg 0.049mg 0%
Isoleucine 0.044mg 0.085mg 0%
Leucine 0.071mg 0.088mg 0%
Lysine 0.067mg 0.089mg 0%
Methionine 0.018mg 0.009mg 0%
Phenylalanine 0.043mg 0.044mg 0%
Valine 0.054mg 0.066mg 0%
Histidine 0.026mg 0.026mg 0%
Omega-6 (Linoleic acid) 0.03g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more FatsFats +60%
Contains more CarbsCarbs +42.7%
Contains more ProteinProtein +24%
~equal in Water ~95.32g

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains less Sat. FatSaturated fat -67.9%
Contains more Mono. FatMonounsaturated fat +36.4%
~equal in Polyunsaturated fat ~0.096g

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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.