Napa Cabbage vs. Zucchini
Nutrition comparison of Cooked Napa Cabbage and Zucchini
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
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in napa cabbage and zucchini:
- Napa cabbage has more alpha-carotene than zucchini, however, zucchini contains more lutein + zeaxanthin than napa cabbage.
- Zucchini has more thiamin, riboflavin, pantothenic acid and Vitamin B6.
- Zucchini is a great source of Vitamin C and potassium.
USDA sources for nutritional information: Napa Cabbage (Cabbage, napa, cooked) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Napa cabbage and zucchini contain similar amounts of calories - napa cabbage has 12 calories per 100 grams and zucchini has 17 calories.
For macronutrient ratios, napa cabbage is heavier in protein and similar to zucchini for carbs and fat. Napa cabbage has a macronutrient ratio of 30:59:11 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Napa Cabbage | Zucchini | |
|---|---|---|
| Protein | 30% | 24% |
| Carbohydrates | 59% | 62% |
| Fat | 11% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Both napa cabbage and zucchini are low in carbohydrates - napa cabbage has 2.2g of total carbs per 100 grams and zucchini has 3.1g of carbohydrates.
dietary fiber
Zucchini has more dietary fiber than napa cabbage - zucchini has 1g of dietary fiber per 100 grams and napa cabbage does not contain significant amounts.
sugar
Napa cabbage has less sugar than zucchini - zucchini has 2.5g of sugar per 100 grams and napa cabbage does not contain significant amounts.
Protein
protein
Napa cabbage and zucchini contain similar amounts of protein - napa cabbage has 1.1g of protein per 100 grams and zucchini has 1.2g of protein.
Fat
saturated fat
Both zucchini and napa cabbage are low in saturated fat - zucchini has 0.08g of saturated fat per 100 grams and napa cabbage does not contain significant amounts.
Vitamins
Vitamin C
Zucchini is a great source of Vitamin C and it has 459% more Vitamin C than napa cabbage - napa cabbage has 3.2mg of Vitamin C per 100 grams and zucchini has 17.9mg of Vitamin C.
Vitamin A
Napa cabbage and zucchini contain similar amounts of Vitamin A - napa cabbage has 13ug of Vitamin A per 100 grams and zucchini has 10ug of Vitamin A.
Vitamin E
Zucchini and napa cabbage contain similar amounts of Vitamin E - zucchini has 0.12mg of Vitamin E per 100 grams and napa cabbage does not contain significant amounts.
Vitamin K
Zucchini and napa cabbage contain similar amounts of Vitamin K - zucchini has 4.3ug of Vitamin K per 100 grams and napa cabbage does not contain significant amounts.
The B Vitamins
Zucchini has more thiamin, riboflavin, pantothenic acid and Vitamin B6. Both napa cabbage and zucchini contain significant amounts of niacin and folate.
| Napa Cabbage | Zucchini | |
|---|---|---|
| Thiamin | 0.005 MG | 0.045 MG |
| Riboflavin | 0.025 MG | 0.094 MG |
| Niacin | 0.466 MG | 0.451 MG |
| Pantothenic acid | 0.035 MG | 0.204 MG |
| Vitamin B6 | 0.037 MG | 0.163 MG |
| Folate | 43 UG | 24 UG |
Minerals
calcium
Napa cabbage has 81% more calcium than zucchini - napa cabbage has 29mg of calcium per 100 grams and zucchini has 16mg of calcium.
iron
Napa cabbage and zucchini contain similar amounts of iron - napa cabbage has 0.74mg of iron per 100 grams and zucchini has 0.37mg of iron.
potassium
Zucchini is a great source of potassium and it has 200% more potassium than napa cabbage - napa cabbage has 87mg of potassium per 100 grams and zucchini has 261mg 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 has more alpha-carotene than zucchini per 100 grams, however, zucchini contains more lutein + zeaxanthin than napa cabbage per 100 grams. Both napa cabbage and zucchini contain significant amounts of beta-carotene.
| Napa Cabbage | Zucchini | |
|---|---|---|
| beta-carotene | 133 UG | 120 UG |
| alpha-carotene | 49 UG | ~ |
| lutein + zeaxanthin | ~ | 2125 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 Zucchini (Squash, summer, zucchini, includes skin, raw) .
Cooked Napa Cabbage g
()
|
Daily Values (%) |
Zucchini 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 zucchini contain more calories in 100 grams?Napa cabbage and zucchini contain similar amounts of calories - napa cabbage has 12 calories in 100g and zucchini has 17 calories.
Does napa cabbage or zucchini have more carbohydrates?
By weight, both napa cabbage and zucchini are low in carbohydrates - napa cabbage has 2.2g of carbs for 100g and zucchini has 3.1g of carbohydrates.