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Chinese cabbage vs. Pumpkin flowers — In-Depth Nutrition Comparison

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Important differences between Chinese cabbage and Pumpkin flowers

  • Pumpkin flowers have less Vitamin C, Vitamin A RAE, and Calcium.
  • Chinese cabbage's daily need coverage for Vitamin C is 19% more.
  • Chinese cabbage has 3 times more Calcium than Pumpkin flowers. Chinese cabbage has 105mg of Calcium, while Pumpkin flowers have 39mg.

The food varieties used in the comparison are Cabbage, chinese (pak-choi), raw and Pumpkin flowers, raw.

Infographic

Chinese cabbage vs Pumpkin flowers 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 Calcium +169.2%
Contains more Iron +14.3%
Contains more Potassium +45.7%
Contains more Magnesium +26.3%
Contains more Phosphorus +32.4%
Contains less Sodium -92.3%
Contains more Selenium +40%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 27% 18% 22% 16% 1% 0% 0% 0% 4%
Contains more Calcium +169.2%
Contains more Iron +14.3%
Contains more Potassium +45.7%
Contains more Magnesium +26.3%
Contains more Phosphorus +32.4%
Contains less Sodium -92.3%
Contains more Selenium +40%

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 +129.5%
Contains more Vitamin C +60.7%
Contains more Folate +11.9%
Contains more Vitamin B3 +38%
Equal in Vitamin B1 - 0.042
Equal in Vitamin B2 - 0.075
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 269% 2% 0% 150% 10% 17% 10% 6% 45% 50% 0% 4% 114%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 117% 0% 0% 94% 11% 18% 13% 0% 0% 45% 0% 0% 0%
Contains more Vitamin A +129.5%
Contains more Vitamin C +60.7%
Contains more Folate +11.9%
Contains more Vitamin B3 +38%
Equal in Vitamin B1 - 0.042
Equal in Vitamin B2 - 0.075

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +45.6%
Contains more Fats +185.7%
Contains more Other +70.2%
Contains more Carbs +50.5%
Equal in Water - 95.15
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
3% 95%
Protein: 1.03 g
Fats: 0.07 g
Carbs: 3.28 g
Water: 95.15 g
Other: 0.47 g
Contains more Protein +45.6%
Contains more Fats +185.7%
Contains more Other +70.2%
Contains more Carbs +50.5%
Equal in Water - 95.15

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -25%
Contains more Monounsaturated Fat +66.7%
Contains more Polyunsaturated fat +2300%
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
73% 18% 8%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Contains less Saturated Fat -25%
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 flowers
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chinese cabbage Pumpkin flowers Opinion
Net carbs 1.18g 3.28g Pumpkin flowers
Protein 1.5g 1.03g Chinese cabbage
Fats 0.2g 0.07g Chinese cabbage
Carbs 2.18g 3.28g Pumpkin flowers
Calories 13kcal 15kcal Pumpkin flowers
Sugar 1.18g Pumpkin flowers
Fiber 1g Chinese cabbage
Calcium 105mg 39mg Chinese cabbage
Iron 0.8mg 0.7mg Chinese cabbage
Magnesium 19mg 24mg Pumpkin flowers
Phosphorus 37mg 49mg Pumpkin flowers
Potassium 252mg 173mg Chinese cabbage
Sodium 65mg 5mg Pumpkin flowers
Zinc 0.19mg Chinese cabbage
Copper 0.021mg Chinese cabbage
Manganese 0.159mg Chinese cabbage
Selenium 0.5µg 0.7µg Pumpkin flowers
Vitamin A 4468IU 1947IU Chinese cabbage
Vitamin A RAE 223µg 97µg Chinese cabbage
Vitamin E 0.09mg Chinese cabbage
Vitamin C 45mg 28mg Chinese cabbage
Vitamin B1 0.04mg 0.042mg Pumpkin flowers
Vitamin B2 0.07mg 0.075mg Pumpkin flowers
Vitamin B3 0.5mg 0.69mg Pumpkin flowers
Vitamin B5 0.088mg Chinese cabbage
Vitamin B6 0.194mg Chinese cabbage
Folate 66µg 59µg Chinese cabbage
Choline 6.4mg Chinese cabbage
Vitamin K 45.5µg Chinese cabbage
Tryptophan 0.015mg Chinese cabbage
Threonine 0.049mg Chinese cabbage
Isoleucine 0.085mg Chinese cabbage
Leucine 0.088mg Chinese cabbage
Lysine 0.089mg Chinese cabbage
Methionine 0.009mg Chinese cabbage
Phenylalanine 0.044mg Chinese cabbage
Valine 0.066mg Chinese cabbage
Histidine 0.026mg Chinese cabbage
Saturated Fat 0.027g 0.036g 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 flowers
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
52%
Chinese cabbage
23%
Pumpkin flowers
Minerals Daily Need Coverage Score
16%
Chinese cabbage
10%
Pumpkin flowers

Comparison summary

Which food is lower in Sugar?
Pumpkin flowers
Pumpkin flowers is lower in Sugar (difference - 1.18g)
Which food contains less Sodium?
Pumpkin flowers
Pumpkin flowers contains less Sodium (difference - 60mg)
Which food is lower in glycemic index?
Pumpkin flowers
Pumpkin flowers is lower in glycemic index (difference - 32)
Which food is cheaper?
Pumpkin flowers
Pumpkin flowers is cheaper (difference - $0.4)
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.009g)
Which food is richer in minerals?
Chinese cabbage
Chinese cabbage is relatively richer in minerals
Which food is richer in vitamins?
Chinese cabbage
Chinese cabbage is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 flowers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169270/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.