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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 RAE, 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 Phosphorus +18.9%
Contains more Potassium +34.9%
Contains less Sodium -98.5%
Contains more Zinc +68.4%
Contains more Copper +504.8%
Equal in Iron - 0.8
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 32% 30% 14% 16% 23% 9% 6% 7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 30% 9% 19% 30% 1% 9% 43%
Contains more Calcium +400%
Contains more Magnesium +58.3%
Contains more Phosphorus +18.9%
Contains more Potassium +34.9%
Contains less Sodium -98.5%
Contains more Zinc +68.4%
Contains more Copper +504.8%
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 Folate +312.5%
Contains more Vitamin K +4036.4%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 269% 2% 0% 150% 10% 17% 10% 6% 45% 50% 0% 114%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
Contains more Vitamin C +400%
Contains more Vitamin B6 +218%
Contains more Folate +312.5%
Contains more Vitamin K +4036.4%
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%

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

All nutrients comparison - raw data values

Nutrient Chinese cabbage Pumpkin Opinion
Net carbs 1.18g 6g Pumpkin
Protein 1.5g 1g Chinese cabbage
Fats 0.2g 0.1g Chinese cabbage
Carbs 2.18g 6.5g Pumpkin
Calories 13kcal 26kcal Pumpkin
Starch g g
Fructose g g
Sugar 1.18g 2.76g Chinese cabbage
Fiber 1g 0.5g Chinese cabbage
Calcium 105mg 21mg Chinese cabbage
Iron 0.8mg 0.8mg
Magnesium 19mg 12mg Chinese cabbage
Phosphorus 37mg 44mg Pumpkin
Potassium 252mg 340mg Pumpkin
Sodium 65mg 1mg Pumpkin
Zinc 0.19mg 0.32mg Pumpkin
Copper 0.021mg 0.127mg Pumpkin
Vitamin A 4468IU 8513IU Pumpkin
Vitamin E 0.09mg 1.06mg Pumpkin
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 45mg 9mg Chinese cabbage
Vitamin B1 0.04mg 0.05mg Pumpkin
Vitamin B2 0.07mg 0.11mg Pumpkin
Vitamin B3 0.5mg 0.6mg Pumpkin
Vitamin B5 0.088mg 0.298mg Pumpkin
Vitamin B6 0.194mg 0.061mg Chinese cabbage
Folate 66µg 16µg Chinese cabbage
Vitamin B12 0µg 0µg
Vitamin K 45.5µg 1.1µg Chinese cabbage
Tryptophan 0.015mg 0.012mg Chinese cabbage
Threonine 0.049mg 0.029mg Chinese cabbage
Isoleucine 0.085mg 0.031mg Chinese cabbage
Leucine 0.088mg 0.046mg Chinese cabbage
Lysine 0.089mg 0.054mg Chinese cabbage
Methionine 0.009mg 0.011mg Pumpkin
Phenylalanine 0.044mg 0.032mg Chinese cabbage
Valine 0.066mg 0.035mg Chinese cabbage
Histidine 0.026mg 0.016mg Chinese cabbage
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.027g 0.052g Chinese cabbage
Monounsaturated Fat 0.015g 0.013g Chinese cabbage
Polyunsaturated fat 0.096g 0.005g Chinese cabbage

Which food is preferable for your diet?

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

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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

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.

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.