Cabbage vs. Zucchini
Nutrition comparison of Cabbage and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cabbage
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cabbage and zucchini:
- Both zucchini and cabbage are high in Vitamin C.
- Cabbage has signficantly more Vitamin K than zucchini.
- Cabbage is a great source of dietary fiber.
- Zucchini has more beta-carotene and lutein + zeaxanthin than cabbage, however, cabbage contains more alpha-carotene than zucchini.
- Zucchini has more riboflavin.
- Zucchini is a great source of potassium.
USDA sources for nutritional information: Cabbage (Cabbage, raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Zucchini and cabbage contain similar amounts of calories - zucchini has 17 calories per 100 grams and cabbage has 25 calories.
For macronutrient ratios, cabbage is lighter in protein, heavier in carbs and lighter in fat compared to zucchini per calorie. Cabbage has a macronutrient ratio of 17:80:3 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cabbage | Zucchini | |
|---|---|---|
| Protein | 17% | 24% |
| Carbohydrates | 80% | 62% |
| Fat | 3% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Zucchini and cabbage contain similar amounts of carbs - zucchini has 3.1g of total carbs per 100 grams and cabbage has 5.8g of carbohydrates.
The carbs in zucchini are made of 71% sugar and 29% dietary fiber, whereas the carbs in cabbage comprise of 56% sugar and 44% dietary fiber.
dietary fiber
Cabbage is a great source of dietary fiber and it has 150% more dietary fiber than zucchini - zucchini has 1g of dietary fiber per 100 grams and cabbage has 2.5g of dietary fiber.
sugar
Zucchini and cabbage contain similar amounts of sugar - zucchini has 2.5g of sugar per 100 grams and cabbage has 3.2g of sugar.
Protein
protein
Zucchini and cabbage contain similar amounts of protein - zucchini has 1.2g of protein per 100 grams and cabbage has 1.3g of protein.
Fat
saturated fat
Both zucchini and cabbage are low in saturated fat - zucchini has 0.08g of saturated fat per 100 grams and cabbage has 0.03g of saturated fat.
Vitamins
Vitamin C
Both zucchini and cabbage are high in Vitamin C. Cabbage has 104% more Vitamin C than zucchini - zucchini has 17.9mg of Vitamin C per 100 grams and cabbage has 36.6mg of Vitamin C.
Vitamin A
Zucchini and cabbage contain similar amounts of Vitamin A - zucchini has 10ug of Vitamin A per 100 grams and cabbage has 5ug of Vitamin A.
Vitamin E
Zucchini and cabbage contain similar amounts of Vitamin E - zucchini has 0.12mg of Vitamin E per 100 grams and cabbage has 0.15mg of Vitamin E.
Vitamin K
Cabbage has signficantly more Vitamin K than zucchini - zucchini has 4.3ug of Vitamin K per 100 grams and cabbage has 76ug of Vitamin K.
The B Vitamins
Zucchini has more riboflavin. Both cabbage and zucchini contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
| Cabbage | Zucchini | |
|---|---|---|
| Thiamin | 0.061 MG | 0.045 MG |
| Riboflavin | 0.04 MG | 0.094 MG |
| Niacin | 0.234 MG | 0.451 MG |
| Pantothenic acid | 0.212 MG | 0.204 MG |
| Vitamin B6 | 0.124 MG | 0.163 MG |
| Folate | 43 UG | 24 UG |
Minerals
calcium
Cabbage has 150% more calcium than zucchini - zucchini has 16mg of calcium per 100 grams and cabbage has 40mg of calcium.
iron
Zucchini and cabbage contain similar amounts of iron - zucchini has 0.37mg of iron per 100 grams and cabbage has 0.47mg of iron.
potassium
Zucchini is a great source of potassium and it has 54% more potassium than cabbage - zucchini has 261mg of potassium per 100 grams and cabbage has 170mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds,
| Cabbage | Zucchini | |
|---|---|---|
| apigenin | 0.08 mg | ~ |
| luteolin | 0.1 mg | ~ |
| kaempferol | 0.18 mg | ~ |
| Quercetin | 0.28 mg | 0.66 mg |
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, zucchini has more beta-carotene and lutein + zeaxanthin than cabbage per 100 grams, however, cabbage contains more alpha-carotene than zucchini per 100 grams.
| Cabbage | Zucchini | |
|---|---|---|
| beta-carotene | 42 UG | 120 UG |
| alpha-carotene | 33 UG | ~ |
| lutein + zeaxanthin | 30 UG | 2125 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both cabbage and zucchini contain small amounts of linoleic acid.
| Cabbage | Zucchini | |
|---|---|---|
| linoleic acid | 0.017 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.017 G | 0.031 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 (%) |
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 zucchini or cabbage contain more calories in 100 grams?Zucchini and cabbage contain similar amounts of calories - zucchini has 17 calories in 100g and cabbage has 25 calories.
Does zucchini or cabbage have more carbohydrates?
By weight, zucchini and cabbage contain similar amounts of carbs - zucchini has 3.1g of carbs for 100g and cabbage has 5.8g of carbohydrates. the carbs in zucchini are made of 70% sugar and 30% dietary fiber, whereas the carbs in cabbage comprise of 60% sugar and 40% dietary fiber.