Cabbage vs. Squash

Q: Does squash or cabbage contain more 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.

Q: Does squash or cabbage contain more 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.

Q: Does squash or cabbage contain more 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.

Q: Does squash or cabbage contain more 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.

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].

Jump to:
Calories and Carbs
Protein
Fat
Vitamins
Minerals
Micronutrients
Omegas
Visualize

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.

Detailed nutritional comparison of cabbage and squash is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.

Cabbage src

Squash src

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

Cabbage 89g ( cup, chopped )		Daily Values (%)
22KCAL 1%		calories	273%	82KCAL 4%
5.2G 2%		carbohydrates	323%	22G 9%
2.2G 9%		dietary fiber	200%	6.6G 26%
2.8G		sugar	43%	4G
0.09G 0.1%		total fat	100%	0.18G 0.3%
0.03G 0.2%		saturated fat	33%	0.04G 0.2%
0.02G	99%	monounsaturated fat		0.01G
0.02G		polyunsaturated fat	299%	0.08G
G		trans fat		G
MG		cholesterol		MG
16MG 1%	95%	sodium		8.2MG 1%
		Vitamins and Minerals
4.5UG 1%		Vitamin A	>999%	1144UG 163%
33MG 43%	6%	Vitamin C		31MG 41%
IU %		Vitamin D		IU %
36MG 4%		calcium	133%	84MG 8%
0.42MG 2%		iron	186%	1.2MG 7%
11MG 3%		magnesium	436%	59MG 19%
151MG 7%		potassium	285%	582MG 25%
0.05MG 5%		thiamin (Vit B1)	200%	0.15MG 13%
0.04MG 3%	33%	riboflavin (Vit B2)		0.03MG 3%
0.21MG 2%		niacin (Vit B3)	852%	2MG 14%
0.11MG 9%		Vitamin B6	127%	0.25MG 20%
0.19MG 4%		pantothenic acid (Vit B5)	289%	0.74MG 15%
38UG 10%		folate (Vit B9)	3%	39UG 10%
UG %		Vitamin B12		UG %
0.13MG 1%		Vitamin E	>999%	2.6MG 18%
68UG 75%	>999%	Vitamin K		2.1UG 2%
1.1G 2%		protein	64%	1.8G 4%
UG %		biotin (Vit B7)		UG %
9.5MG 2%	>999%	choline		MG %
MG %		chlorine		MG %
UG %		chromium		UG %
0.02MG 1%		copper	547%	0.13MG 11%
0.89UG 0%	>999%	fluoride		UG %
UG %		iodine		UG %
0.14MG 8%		manganese	150%	0.35MG 20%
UG %		molybdenum		UG %
23MG 3%		phosphorus	139%	55MG 8%
0.27UG 1%		selenium	270%	1UG 2%
0.16MG 2%		zinc	69%	0.27MG 3%
82G		Water	120%	180G
G		Starch		G
G		Alcohol		G
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

Food	Amount	Action
Cabbage	cup, chopped
Squash	cup, cubes