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  6. Zucchini vs. Red cabbage

Zucchini vs. Red cabbage — In-Depth Nutrition Comparison

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How are zucchini and red cabbage different?

  • Red cabbage has more vitamin C, vitamin K, iron, and vitamin A than zucchini.
  • Daily need coverage for vitamin C for red cabbage is 43% higher.
  • Zucchini has a lower glycemic index (15) than red cabbage (32).

Squash, summer, zucchini, includes skin, raw and Cabbage, red, raw are the varieties used in this article.

Infographic

Zucchini vs Red cabbage infographic
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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 11% 14% 21% 30% 5.7% 6% 13% 3.5% 32% 3.3%
Contains more MagnesiumMagnesium +12.5%
Contains more CopperCopper +211.8%
Contains more ZincZinc +45.5%
Contains more PhosphorusPhosphorus +26.7%
Contains less SodiumSodium -70.4%
Contains more CalciumCalcium +181.3%
Contains more IronIron +116.2%
Contains more ManganeseManganese +37.3%
Contains more SeleniumSelenium +200%
~equal in Potassium ~243mg

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 190% 0% 19% 2.2% 16% 16% 7.8% 8.8% 48% 0% 96% 14%
Contains more Vitamin B2Vitamin B2 +36.2%
Contains more Vitamin B5Vitamin B5 +38.8%
Contains more FolateFolate +33.3%
Contains more Vitamin CVitamin C +218.4%
Contains more Vitamin AVitamin A +460%
Contains more Vitamin B1Vitamin B1 +42.2%
Contains more Vitamin B6Vitamin B6 +28.2%
Contains more Vitamin KVitamin K +788.4%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~0.11mg
~equal in Vitamin B3 ~0.418mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Zucchini Red cabbage DV% diff.
Vitamin C 17.9mg 57mg 43%
Vitamin K 4.3µg 38.2µg 28%
Iron 0.37mg 0.8mg 5%
Vitamin A 10µg 56µg 5%
Fiber 1g 2.1g 4%
Copper 0.053mg 0.017mg 4%
Vitamin B6 0.163mg 0.209mg 4%
Omega-3 (ALA) 0.061g 4%
Calcium 16mg 45mg 3%
Manganese 0.177mg 0.243mg 3%
Vitamin B1 0.045mg 0.064mg 2%
Vitamin B2 0.094mg 0.069mg 2%
Folate 24µg 18µg 2%
Calories 17kcal 31kcal 1%
Carbs 3.11g 7.37g 1%
Potassium 261mg 243mg 1%
Zinc 0.32mg 0.22mg 1%
Phosphorus 38mg 30mg 1%
Sodium 8mg 27mg 1%
Selenium 0.2µg 0.6µg 1%
Vitamin B5 0.204mg 0.147mg 1%
Choline 9.5mg 17.1mg 1%
Protein 1.21g 1.43g 0%
Protein per 100 calories 7.1g 4.6g N/A
Calories per 10 g protein 140kcal 217kcal N/A
Weight per 100 calories 588g 323g N/A
Fats 0.32g 0.16g 0%
Net carbs 2.11g 5.27g N/A
Magnesium 18mg 16mg 0%
Sugar 2.5g 3.83g N/A
Vitamin E 0.12mg 0.11mg 0%
Vitamin B3 0.451mg 0.418mg 0%
Saturated fat 0.084g 0.021g 0%
Monounsaturated fat 0.011g 0.012g 0%
Polyunsaturated fat 0.091g 0.08g 0%
Tryptophan 0.01mg 0.012mg 0%
Threonine 0.029mg 0.039mg 0%
Isoleucine 0.044mg 0.034mg 0%
Leucine 0.071mg 0.046mg 0%
Lysine 0.067mg 0.049mg 0%
Methionine 0.018mg 0.014mg 0%
Phenylalanine 0.043mg 0.036mg 0%
Valine 0.054mg 0.048mg 0%
Histidine 0.026mg 0.024mg 0%
Fructose 1.38g 1.48g 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
7% 90%
Protein: 1.43 g
Fats: 0.16 g
Carbs: 7.37 g
Water: 90.39 g
Other: 0.65 g
Contains more FatsFats +100%
Contains more ProteinProtein +18.2%
Contains more CarbsCarbs +137%
~equal in Water ~90.39g

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
19% 11% 71%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.08 g
Contains more Poly. FatPolyunsaturated fat +13.8%
Contains less Sat. FatSaturated fat -75%
~equal in Monounsaturated fat ~0.012g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
16% 46% 39%
Starch: 0 g
Sucrose: 0.6 g
Glucose: 1.74 g
Fructose: 1.48 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +1100%
Contains more GlucoseGlucose +62.6%
~equal in Starch ~0g
~equal in Fructose ~1.48g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Red cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169977/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.