Napa Cabbage vs. Squash
Nutrition comparison of Cooked Napa Cabbage and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
napa cabbage
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in napa cabbage and squash:
- Napa cabbage has 3.7 times less carbohydrates than squash.
- Napa cabbage has 70% less calories than squash.
- Squash has more thiamin, niacin, pantothenic acid and Vitamin B6, however, napa cabbage contains more folate.
- Squash is a great source of Vitamin C, calcium and potassium.
- Squash is an excellent source of Vitamin A and dietary fiber.
USDA sources for nutritional information: Napa Cabbage (Cabbage, napa, cooked) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Napa cabbage has 70% less calories than squash - napa cabbage has 12 calories per 100 grams and squash has 40 calories.
For macronutrient ratios, napa cabbage is much heavier in protein, much lighter in carbs and heavier in fat compared to squash per calorie. Napa cabbage has a macronutrient ratio of 30:59:11 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Napa Cabbage | Squash | |
|---|---|---|
| Protein | 30% | 8% |
| Carbohydrates | 59% | 91% |
| Fat | 11% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Napa cabbage has 3.7 times less carbohydrates than squash - napa cabbage has 2.2g of total carbs per 100 grams and squash has 10.5g of carbohydrates.
dietary fiber
Squash is an excellent source of dietary fiber and it has more dietary fiber than napa cabbage - squash has 3.2g of dietary fiber per 100 grams and napa cabbage does not contain significant amounts.
sugar
Napa cabbage has less sugar than squash - squash has 2g of sugar per 100 grams and napa cabbage does not contain significant amounts.
Protein
protein
Napa cabbage and squash contain similar amounts of protein - napa cabbage has 1.1g of protein per 100 grams and squash has 0.9g of protein.
Fat
saturated fat
Both squash and napa cabbage are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and napa cabbage does not contain significant amounts.
Vitamins
Vitamin C
Squash is a great source of Vitamin C and it has 372% more Vitamin C than napa cabbage - napa cabbage has 3.2mg of Vitamin C per 100 grams and squash has 15.1mg of Vitamin C.
Vitamin A
Squash is an excellent source of Vitamin A and it has 41 times more Vitamin A than napa cabbage - napa cabbage has 13ug of Vitamin A per 100 grams and squash has 558ug of Vitamin A.
Vitamin E
Squash has more Vitamin E than napa cabbage - squash has 1.3mg of Vitamin E per 100 grams and napa cabbage does not contain significant amounts.
Vitamin K
Squash and napa cabbage contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and napa cabbage does not contain significant amounts.
The B Vitamins
Squash has more thiamin, niacin, pantothenic acid and Vitamin B6, however, napa cabbage contains more folate. Both napa cabbage and squash contain significant amounts of riboflavin.
| Napa Cabbage | Squash | |
|---|---|---|
| Thiamin | 0.005 MG | 0.072 MG |
| Riboflavin | 0.025 MG | 0.017 MG |
| Niacin | 0.466 MG | 0.969 MG |
| Pantothenic acid | 0.035 MG | 0.359 MG |
| Vitamin B6 | 0.037 MG | 0.124 MG |
| Folate | 43 UG | 19 UG |
Minerals
calcium
Squash is a great source of calcium and it has 41% more calcium than napa cabbage - napa cabbage has 29mg of calcium per 100 grams and squash has 41mg of calcium.
iron
Napa cabbage and squash contain similar amounts of iron - napa cabbage has 0.74mg of iron per 100 grams and squash has 0.6mg of iron.
potassium
Squash is a great source of potassium and it has 226% more potassium than napa cabbage - napa cabbage has 87mg of potassium per 100 grams and squash has 284mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Napa Cabbage | Squash | |
|---|---|---|
| beta-carotene | 133 UG | 4570 UG |
| alpha-carotene | 49 UG | 1130 UG |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Napa Cabbage (Cabbage, napa, cooked) and Squash (Squash, winter, butternut, cooked, baked, without salt) .
Cooked Napa Cabbage g
()
|
Daily Values (%) |
Cooked Squash g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does napa cabbage or squash contain more calories in 100 grams?Napa cabbage has 70% less calories than squash - napa cabbage has 12 calories in 100g and squash has 40 calories.
Does napa cabbage or squash have more carbohydrates?
By weight, napa cabbage has 3.7 times fewer carbohydrates than squash - napa cabbage has 2.2g of carbs for 100g and squash has 10.5g of carbohydrates.