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:
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 18:79:3 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Cabbage | Zucchini | |
---|---|---|
Protein | 18% | 24% |
Carbohydrates | 79% | 62% |
Fat | 3% | 14% |
Alcohol | ~ | ~ |
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.
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.
Zucchini and cabbage contain similar amounts of sugar - zucchini has 2.5g of sugar per 100 grams and cabbage has 3.2g of sugar.
Zucchini and cabbage contain similar amounts of protein - zucchini has 1.2g of protein per 100 grams and cabbage has 1.3g of protein.
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.
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.
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.
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.
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.
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 |
Cabbage has 150% more calcium than zucchini - zucchini has 16mg of calcium per 100 grams and cabbage has 40mg of calcium.
Zucchini and cabbage contain similar amounts of iron - zucchini has 0.37mg of iron per 100 grams and cabbage has 0.47mg of iron.
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.
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 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 |
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 |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Cabbage or Zucchini .
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 | |||