Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Pumpkin vs. Napa cabbage — In-Depth Nutrition Comparison

Compare

Summary of differences between Pumpkin and Napa cabbage

  • Pumpkin has more Vitamin A RAE, while Napa cabbage has more Folate.
  • Pumpkin covers your daily need of Vitamin A RAE 31% more than Napa cabbage.
  • Pumpkin contains 3 times more Potassium than Napa cabbage. While Pumpkin contains 230mg of Potassium, Napa cabbage contains only 87mg.

These are the specific foods used in this comparison Pumpkin, cooked, boiled, drained, without salt and Cabbage, napa, cooked.

Infographic

Pumpkin vs Napa cabbage infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Magnesium +12.5%
Contains more Phosphorus +57.9%
Contains more Potassium +164.4%
Contains less Sodium -90.9%
Contains more Zinc +64.3%
Contains more Calcium +93.3%
Contains more Iron +29.8%
Contains more Manganese +128.1%
Contains more Selenium +100%
Equal in Copper - 0.096
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 28% 6% 9% 8% 2% 4% 32% 27% 3%
Contains more Magnesium +12.5%
Contains more Phosphorus +57.9%
Contains more Potassium +164.4%
Contains less Sodium -90.9%
Contains more Zinc +64.3%
Contains more Calcium +93.3%
Contains more Iron +29.8%
Contains more Manganese +128.1%
Contains more Selenium +100%
Equal in Copper - 0.096

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin A +2088.2%
Contains more Vitamin C +46.9%
Contains more Vitamin B1 +520%
Contains more Vitamin B2 +212%
Contains more Vitamin B5 +474.3%
Contains more Vitamin B6 +18.9%
Contains more Vitamin B3 +12.8%
Contains more Folate +377.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 346% 16% 0% 16% 8% 18% 8% 13% 11% 7% 0% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 11% 2% 6% 9% 3% 9% 33% 0% 0%
Contains more Vitamin A +2088.2%
Contains more Vitamin C +46.9%
Contains more Vitamin B1 +520%
Contains more Vitamin B2 +212%
Contains more Vitamin B5 +474.3%
Contains more Vitamin B6 +18.9%
Contains more Vitamin B3 +12.8%
Contains more Folate +377.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +119.7%
Contains more Other +264.7%
Contains more Protein +52.8%
Contains more Fats +142.9%
Equal in Water - 96.33
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
2% 96%
Protein: 1.1 g
Fats: 0.17 g
Carbs: 2.23 g
Water: 96.33 g
Other: 0.17 g
Contains more Carbs +119.7%
Contains more Other +264.7%
Contains more Protein +52.8%
Contains more Fats +142.9%
Equal in Water - 96.33

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin Napa cabbage
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pumpkin Napa cabbage Opinion
Net carbs 3.8g 2.23g Pumpkin
Protein 0.72g 1.1g Napa cabbage
Fats 0.07g 0.17g Napa cabbage
Carbs 4.9g 2.23g Pumpkin
Calories 20kcal 12kcal Pumpkin
Sugar 2.08g Napa cabbage
Fiber 1.1g Pumpkin
Calcium 15mg 29mg Napa cabbage
Iron 0.57mg 0.74mg Napa cabbage
Magnesium 9mg 8mg Pumpkin
Phosphorus 30mg 19mg Pumpkin
Potassium 230mg 87mg Pumpkin
Sodium 1mg 11mg Pumpkin
Zinc 0.23mg 0.14mg Pumpkin
Copper 0.091mg 0.096mg Napa cabbage
Manganese 0.089mg 0.203mg Napa cabbage
Selenium 0.2µg 0.4µg Napa cabbage
Vitamin A 5755IU 263IU Pumpkin
Vitamin A RAE 288µg 13µg Pumpkin
Vitamin E 0.8mg Pumpkin
Vitamin C 4.7mg 3.2mg Pumpkin
Vitamin B1 0.031mg 0.005mg Pumpkin
Vitamin B2 0.078mg 0.025mg Pumpkin
Vitamin B3 0.413mg 0.466mg Napa cabbage
Vitamin B5 0.201mg 0.035mg Pumpkin
Vitamin B6 0.044mg 0.037mg Pumpkin
Folate 9µg 43µg Napa cabbage
Vitamin K 0.8µg Pumpkin
Tryptophan 0.009mg Pumpkin
Threonine 0.021mg Pumpkin
Isoleucine 0.023mg Pumpkin
Leucine 0.034mg Pumpkin
Lysine 0.039mg Pumpkin
Methionine 0.008mg Pumpkin
Phenylalanine 0.023mg Pumpkin
Valine 0.025mg Pumpkin
Histidine 0.011mg Pumpkin
Saturated Fat 0.037g Napa cabbage
Monounsaturated Fat 0.009g Pumpkin
Polyunsaturated fat 0.004g Pumpkin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Napa cabbage
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
37%
Pumpkin
7%
Napa cabbage
Minerals Daily Need Coverage Score
11%
Pumpkin
12%
Napa cabbage

Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 10mg)
Which food is richer in vitamins?
Pumpkin
Pumpkin is relatively richer in vitamins
Which food is lower in Sugar?
Napa cabbage
Napa cabbage is lower in Sugar (difference - 2.08g)
Which food is lower in Saturated Fat?
Napa cabbage
Napa cabbage is lower in Saturated Fat (difference - 0.037g)
Which food is lower in glycemic index?
Napa cabbage
Napa cabbage is lower in glycemic index (difference - 20)
Which food is cheaper?
Napa cabbage
Napa cabbage is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/nutrients
  2. Napa cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168572/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.