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  6. Chinese cabbage vs. Pumpkin

Chinese cabbage vs. Pumpkin — In-Depth Nutrition Comparison

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How are Chinese cabbage and pumpkins different?

  • Chinese cabbage is higher in vitamin C, vitamin K, folate, vitamin B6, and calcium; however, pumpkins are richer in vitamin A and copper.
  • Daily need coverage for vitamin C for Chinese cabbage is 45% higher.
  • Chinese cabbage contains 57 times more vitamin K than pumpkins. While Chinese cabbage contains 45.5µg of vitamin K, pumpkins contain only 0.8µg.
  • Chinese cabbage has a lower glycemic index (32) than pumpkins (52).

Cabbage, chinese (pak-choi), raw and Pumpkin, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Chinese cabbage vs Pumpkin 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 4.5% 20% 21% 30% 6.3% 13% 0.13% 12% 1.1%
Contains more MagnesiumMagnesium +111.1%
Contains more CalciumCalcium +600%
Contains more IronIron +40.4%
Contains more PhosphorusPhosphorus +23.3%
Contains more ManganeseManganese +78.7%
Contains more SeleniumSelenium +150%
Contains more CopperCopper +333.3%
Contains more ZincZinc +21.1%
Contains less SodiumSodium -98.5%
~equal in Potassium ~230mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 16% 96% 16% 0% 7.8% 18% 7.7% 12% 10% 0% 2% 6.8% 3.4%
Contains more Vitamin CVitamin C +857.4%
Contains more Vitamin B1Vitamin B1 +29%
Contains more Vitamin B3Vitamin B3 +21.1%
Contains more Vitamin B6Vitamin B6 +340.9%
Contains more Vitamin KVitamin K +5587.5%
Contains more FolateFolate +633.3%
Contains more Vitamin AVitamin A +29.1%
Contains more Vitamin EVitamin E +788.9%
Contains more Vitamin B2Vitamin B2 +11.4%
Contains more Vitamin B5Vitamin B5 +128.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~6.2mg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Pumpkin DV% diff.
Vitamin C 45mg 4.7mg 45%
Vitamin K 45.5µg 0.8µg 37%
Folate 66µg 9µg 14%
Vitamin B6 0.194mg 0.044mg 12%
Calcium 105mg 15mg 9%
Copper 0.021mg 0.091mg 8%
Vitamin A 223µg 288µg 7%
Vitamin E 0.09mg 0.8mg 5%
Sodium 65mg 1mg 3%
Manganese 0.159mg 0.089mg 3%
Iron 0.8mg 0.57mg 3%
Protein 1.5g 0.72g 2%
Magnesium 19mg 9mg 2%
Vitamin B5 0.088mg 0.201mg 2%
Selenium 0.5µg 0.2µg 1%
Vitamin B1 0.04mg 0.031mg 1%
Phosphorus 37mg 30mg 1%
Vitamin B3 0.5mg 0.413mg 1%
Potassium 252mg 230mg 1%
Carbs 2.18g 4.9g 1%
Polyunsaturated fat 0.096g 0.004g 1%
Vitamin B2 0.07mg 0.078mg 1%
Calories 13kcal 20kcal 0%
Fats 0.2g 0.07g 0%
Net carbs 1.18g 3.8g N/A
Sugar 1.18g 2.08g N/A
Fiber 1g 1.1g 0%
Zinc 0.19mg 0.23mg 0%
Choline 6.4mg 6.2mg 0%
Saturated fat 0.027g 0.037g 0%
Monounsaturated fat 0.015g 0.009g 0%
Tryptophan 0.015mg 0.009mg 0%
Threonine 0.049mg 0.021mg 0%
Isoleucine 0.085mg 0.023mg 0%
Leucine 0.088mg 0.034mg 0%
Lysine 0.089mg 0.039mg 0%
Methionine 0.009mg 0.008mg 0%
Phenylalanine 0.044mg 0.023mg 0%
Valine 0.066mg 0.025mg 0%
Histidine 0.026mg 0.011mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Contains more ProteinProtein +108.3%
Contains more FatsFats +185.7%
Contains more OtherOther +29%
Contains more CarbsCarbs +124.8%
~equal in Water ~93.69g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
74% 18% 8%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.004 g
Contains less Sat. FatSaturated fat -27%
Contains more Mono. FatMonounsaturated fat +66.7%
Contains more Poly. FatPolyunsaturated fat +2300%

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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. 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/168449/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.