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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 Pumpkin different?

  • Chinese cabbage is higher in Vitamin C, Vitamin K, Folate, Vitamin B6, and Calcium, however, Pumpkin is richer in Copper, and Vitamin A RAE.
  • Daily need coverage for Vitamin C from Chinese cabbage is 45% higher.
  • Chinese cabbage contains 57 times more Vitamin K than Pumpkin. While Chinese cabbage contains 45.5µg of Vitamin K, Pumpkin contains only 0.8µg.

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.
Chinese cabbage
Chinese cabbage
7
:
3
Pumpkin
Pumpkin
Contains more Calcium +600%
Contains more Iron +40.4%
Contains more Magnesium +111.1%
Contains more Phosphorus +23.3%
Contains more Manganese +78.7%
Contains more Selenium +150%
Contains less Sodium -98.5%
Contains more Zinc +21.1%
Contains more Copper +333.3%
Equal in Potassium - 230
Chinese cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Contains more Calcium +600%
Contains more Iron +40.4%
Contains more Magnesium +111.1%
Contains more Phosphorus +23.3%
Contains more Manganese +78.7%
Contains more Selenium +150%
Contains less Sodium -98.5%
Contains more Zinc +21.1%
Contains more Copper +333.3%
Equal in Potassium - 230

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.
Chinese cabbage
Chinese cabbage
6
:
4
Pumpkin
Pumpkin
Contains more Vitamin C +857.4%
Contains more Vitamin B1 +29%
Contains more Vitamin B3 +21.1%
Contains more Vitamin B6 +340.9%
Contains more Folate +633.3%
Contains more Vitamin K +5587.5%
Contains more Vitamin A +28.8%
Contains more Vitamin E +788.9%
Contains more Vitamin B2 +11.4%
Contains more Vitamin B5 +128.4%
Chinese cabbage
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%
Pumpkin
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%
Contains more Vitamin C +857.4%
Contains more Vitamin B1 +29%
Contains more Vitamin B3 +21.1%
Contains more Vitamin B6 +340.9%
Contains more Folate +633.3%
Contains more Vitamin K +5587.5%
Contains more Vitamin A +28.8%
Contains more Vitamin E +788.9%
Contains more Vitamin B2 +11.4%
Contains more Vitamin B5 +128.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chinese cabbage
Chinese cabbage
4
:
1
Pumpkin
Pumpkin
Contains more Protein +108.3%
Contains more Fats +185.7%
Contains more Other +29%
Contains more Carbs +124.8%
Equal in Water - 93.69
Chinese cabbage
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Pumpkin
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Contains more Protein +108.3%
Contains more Fats +185.7%
Contains more Other +29%
Contains more Carbs +124.8%
Equal in Water - 93.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chinese cabbage
Chinese cabbage
3
:
0
Pumpkin
Pumpkin
Contains less Saturated Fat -27%
Contains more Monounsaturated Fat +66.7%
Contains more Polyunsaturated fat +2300%
Chinese cabbage
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
Pumpkin
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Contains less Saturated Fat -27%
Contains more Monounsaturated Fat +66.7%
Contains more Polyunsaturated fat +2300%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chinese cabbage Pumpkin Opinion
Net carbs 1.18g 3.8g Pumpkin
Protein 1.5g 0.72g Chinese cabbage
Fats 0.2g 0.07g Chinese cabbage
Carbs 2.18g 4.9g Pumpkin
Calories 13kcal 20kcal Pumpkin
Sugar 1.18g 2.08g Chinese cabbage
Fiber 1g 1.1g Pumpkin
Calcium 105mg 15mg Chinese cabbage
Iron 0.8mg 0.57mg Chinese cabbage
Magnesium 19mg 9mg Chinese cabbage
Phosphorus 37mg 30mg Chinese cabbage
Potassium 252mg 230mg Chinese cabbage
Sodium 65mg 1mg Pumpkin
Zinc 0.19mg 0.23mg Pumpkin
Copper 0.021mg 0.091mg Pumpkin
Manganese 0.159mg 0.089mg Chinese cabbage
Selenium 0.5µg 0.2µg Chinese cabbage
Vitamin A 4468IU 5755IU Pumpkin
Vitamin A RAE 223µg 288µg Pumpkin
Vitamin E 0.09mg 0.8mg Pumpkin
Vitamin C 45mg 4.7mg Chinese cabbage
Vitamin B1 0.04mg 0.031mg Chinese cabbage
Vitamin B2 0.07mg 0.078mg Pumpkin
Vitamin B3 0.5mg 0.413mg Chinese cabbage
Vitamin B5 0.088mg 0.201mg Pumpkin
Vitamin B6 0.194mg 0.044mg Chinese cabbage
Folate 66µg 9µg Chinese cabbage
Vitamin K 45.5µg 0.8µg Chinese cabbage
Tryptophan 0.015mg 0.009mg Chinese cabbage
Threonine 0.049mg 0.021mg Chinese cabbage
Isoleucine 0.085mg 0.023mg Chinese cabbage
Leucine 0.088mg 0.034mg Chinese cabbage
Lysine 0.089mg 0.039mg Chinese cabbage
Methionine 0.009mg 0.008mg Chinese cabbage
Phenylalanine 0.044mg 0.023mg Chinese cabbage
Valine 0.066mg 0.025mg Chinese cabbage
Histidine 0.026mg 0.011mg Chinese cabbage
Saturated Fat 0.027g 0.037g Chinese cabbage
Monounsaturated Fat 0.015g 0.009g Chinese cabbage
Polyunsaturated fat 0.096g 0.004g 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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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
56%
Chinese cabbage
37%
Pumpkin
Minerals Daily Need Coverage Score
16%
Chinese cabbage
11%
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 - 0.9g)
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Chinese cabbage
Chinese cabbage is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Chinese cabbage
Chinese cabbage is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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.