Cabbage vs. Squash
Nutrition comparison of 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
cabbage
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cabbage and squash:
- Both squash and cabbage are high in Vitamin C and dietary fiber.
- Cabbage has signficantly more Vitamin K than squash.
- Squash has more beta-carotene and alpha-carotene than cabbage, however, cabbage contains more lutein + zeaxanthin than squash.
- Squash has more niacin, however, cabbage contains more folate.
- Squash is a great source of potassium.
- Squash is an excellent source of Vitamin A.
USDA sources for nutritional information: Cabbage (Cabbage, raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Squash and cabbage contain similar amounts of calories - squash has 40 calories per 100 grams and cabbage has 25 calories.
For macronutrient ratios, cabbage is heavier in protein, lighter in carbs and similar to squash for fat. Cabbage has a macronutrient ratio of 17:80:3 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cabbage | Squash | |
|---|---|---|
| Protein | 17% | 8% |
| Carbohydrates | 80% | 91% |
| Fat | 3% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Squash and cabbage contain similar amounts of carbs - squash has 10.5g of total carbs per 100 grams and cabbage has 5.8g of carbohydrates.
dietary fiber
Both squash and cabbage are high in dietary fiber. Squash has 28% more dietary fiber than cabbage - squash has 3.2g of dietary fiber per 100 grams and cabbage has 2.5g of dietary fiber.
sugar
Squash and cabbage contain similar amounts of sugar - squash has 2g of sugar per 100 grams and cabbage has 3.2g of sugar.
Protein
protein
Squash and cabbage contain similar amounts of protein - squash has 0.9g of protein per 100 grams and cabbage has 1.3g of protein.
Fat
saturated fat
Both squash and cabbage are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and cabbage has 0.03g of saturated fat.
Vitamins
Vitamin C
Both squash and cabbage are high in Vitamin C. Cabbage has 142% more Vitamin C than squash - squash has 15.1mg of Vitamin C per 100 grams and cabbage has 36.6mg of Vitamin C.
Vitamin A
Squash is an excellent source of Vitamin A and it has 110 times more Vitamin A than cabbage - squash has 558ug of Vitamin A per 100 grams and cabbage has 5ug of Vitamin A.
Vitamin E
Squash and cabbage contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and cabbage has 0.15mg of Vitamin E.
Vitamin K
Cabbage has signficantly more Vitamin K than squash - squash has 1ug of Vitamin K per 100 grams and cabbage has 76ug of Vitamin K.
The B Vitamins
Squash has more niacin, however, cabbage contains more folate. Both cabbage and squash contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Cabbage | Squash | |
|---|---|---|
| Thiamin | 0.061 MG | 0.072 MG |
| Riboflavin | 0.04 MG | 0.017 MG |
| Niacin | 0.234 MG | 0.969 MG |
| Pantothenic acid | 0.212 MG | 0.359 MG |
| Vitamin B6 | 0.124 MG | 0.124 MG |
| Folate | 43 UG | 19 UG |
Minerals
calcium
Squash and cabbage contain similar amounts of calcium - squash has 41mg of calcium per 100 grams and cabbage has 40mg of calcium.
iron
Squash and cabbage contain similar amounts of iron - squash has 0.6mg of iron per 100 grams and cabbage has 0.47mg of iron.
potassium
Squash is a great source of potassium and it has 67% more potassium than cabbage - squash has 284mg of potassium per 100 grams and cabbage has 170mg 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, squash has more beta-carotene and alpha-carotene than cabbage per 100 grams, however, cabbage contains more lutein + zeaxanthin than squash per 100 grams.
| Cabbage | Squash | |
|---|---|---|
| beta-carotene | 42 UG | 4570 UG |
| alpha-carotene | 33 UG | 1130 UG |
| lutein + zeaxanthin | 30 UG | ~ |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both cabbage and squash contain small amounts of linoleic acid.
| Cabbage | Squash | |
|---|---|---|
| linoleic acid | 0.017 G | 0.014 G |
| Total | 0.017 G | 0.014 G |
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.
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 squash or cabbage contain more calories in 100 grams?Squash and cabbage contain similar amounts of calories - squash has 40 calories in 100g and cabbage has 25 calories.
Does squash or cabbage have more carbohydrates?
By weight, squash and cabbage contain similar amounts of carbs - squash has 10.5g of carbs for 100g and cabbage has 5.8g of carbohydrates.