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Chinese cabbage vs Pumpkin - In-Depth Nutrition Comparison

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How are Chinese cabbage and Pumpkin different?

  • Chinese cabbage is richer in Vitamin C, Vitamin K, Folate, Vitamin B6, and Calcium, while Pumpkin is higher in Vitamin A, Copper, and Vitamin E .
  • Chinese cabbage covers your daily need of Vitamin C 40% more than Pumpkin.
  • Chinese cabbage contains 41 times more Vitamin K than Pumpkin. Chinese cabbage contains 45.5µg of Vitamin K, while Pumpkin contains 1.1µg.

Cabbage, chinese (pak-choi), raw and Pumpkin, raw types were used in this article.

Infographic

Chinese cabbage vs Pumpkin infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Calcium +400%
Contains more Magnesium +58.3%
Contains more Potassium +34.9%
Contains more Copper +504.8%
Contains more Zinc +68.4%
Contains more Phosphorus +18.9%
Contains less Sodium -98.5%
Equal in Iron - 0.8
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 32% 23% 14% 7% 6% 16% 9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 7% 30% 9% 43% 9% 19% 1%
Contains more Calcium +400%
Contains more Magnesium +58.3%
Contains more Potassium +34.9%
Contains more Copper +504.8%
Contains more Zinc +68.4%
Contains more Phosphorus +18.9%
Contains less Sodium -98.5%
Equal in Iron - 0.8

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +400%
Contains more Vitamin B6 +218%
Contains more Vitamin K +4036.4%
Contains more Folate +312.5%
Contains more Vitamin A +90.5%
Contains more Vitamin E +1077.8%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +57.1%
Contains more Vitamin B3 +20%
Contains more Vitamin B5 +238.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 150% 269% 2% 0% 10% 17% 10% 6% 45% 0% 114% 50%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 30% 511% 22% 0% 13% 26% 12% 18% 15% 0% 3% 12%
Contains more Vitamin C +400%
Contains more Vitamin B6 +218%
Contains more Vitamin K +4036.4%
Contains more Folate +312.5%
Contains more Vitamin A +90.5%
Contains more Vitamin E +1077.8%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +57.1%
Contains more Vitamin B3 +20%
Contains more Vitamin B5 +238.6%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
56
Chinese cabbage
55
Pumpkin
Mineral Summary Score
17
Chinese cabbage
18
Pumpkin

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Chinese cabbage
6%
Pumpkin
Carbohydrates
2%
Chinese cabbage
7%
Pumpkin
Fats
1%
Chinese cabbage
0%
Pumpkin

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chinese cabbage Pumpkin
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese cabbage Pumpkin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 64mg)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.2)
Which food is lower in Sugar?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 1.58g)
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.025g)
Which food is lower in glycemic index?
Chinese cabbage
Chinese cabbage is lower in glycemic index (difference - 32)
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.
Which food is richer in vitamins?
?
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.

All nutrients comparison - raw data values

Nutrient Chinese cabbage Pumpkin Opinion
Calories 13 26 Pumpkin
Protein 1.5 1 Chinese cabbage
Fats 0.2 0.1 Chinese cabbage
Vitamin C 45 9 Chinese cabbage
Carbs 2.18 6.5 Pumpkin
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 0.8
Calcium 105 21 Chinese cabbage
Potassium 252 340 Pumpkin
Magnesium 19 12 Chinese cabbage
Sugar 1.18 2.76 Chinese cabbage
Fiber 1 0.5 Chinese cabbage
Copper 0.021 0.127 Pumpkin
Zinc 0.19 0.32 Pumpkin
Starch
Phosphorus 37 44 Pumpkin
Sodium 65 1 Pumpkin
Vitamin A 4468 8513 Pumpkin
Vitamin E 0.09 1.06 Pumpkin
Vitamin D 0 0
Vitamin B1 0.04 0.05 Pumpkin
Vitamin B2 0.07 0.11 Pumpkin
Vitamin B3 0.5 0.6 Pumpkin
Vitamin B5 0.088 0.298 Pumpkin
Vitamin B6 0.194 0.061 Chinese cabbage
Vitamin B12 0 0
Vitamin K 45.5 1.1 Chinese cabbage
Folate 66 16 Chinese cabbage
Trans Fat 0 0
Saturated Fat 0.027 0.052 Chinese cabbage
Monounsaturated Fat 0.015 0.013 Chinese cabbage
Polyunsaturated fat 0.096 0.005 Chinese cabbage
Tryptophan 0.015 0.012 Chinese cabbage
Threonine 0.049 0.029 Chinese cabbage
Isoleucine 0.085 0.031 Chinese cabbage
Leucine 0.088 0.046 Chinese cabbage
Lysine 0.089 0.054 Chinese cabbage
Methionine 0.009 0.011 Pumpkin
Phenylalanine 0.044 0.032 Chinese cabbage
Valine 0.066 0.035 Chinese cabbage
Histidine 0.026 0.016 Chinese cabbage
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.