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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 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
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
4
:
5
Pumpkin
Pumpkin
Contains more Calcium +400%
Contains more Magnesium +58.3%
Contains more Manganese +27.2%
Contains more Selenium +66.7%
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
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 7% 30% 9% 19% 30% 1% 9% 43% 17% 2%
Contains more Calcium +400%
Contains more Magnesium +58.3%
Contains more Manganese +27.2%
Contains more Selenium +66.7%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Chinese cabbage
Chinese cabbage
4
:
6
Pumpkin
Pumpkin
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%
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 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chinese cabbage
Chinese cabbage
3
:
1
Pumpkin
Pumpkin
Contains more Protein +50%
Contains more Fats +100%
Contains more Carbs +198.2%
Equal in Water - 91.6
Equal in Other - 0.8
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
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more Protein +50%
Contains more Fats +100%
Contains more Carbs +198.2%
Equal in Water - 91.6
Equal in Other - 0.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chinese cabbage
Chinese cabbage
3
:
0
Pumpkin
Pumpkin
Contains less Saturated Fat -48.1%
Contains more Monounsaturated Fat +15.4%
Contains more Polyunsaturated fat +1820%
Chinese cabbage
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
Pumpkin
74% 19% 7%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.005 g
Contains less Saturated Fat -48.1%
Contains more Monounsaturated Fat +15.4%
Contains more Polyunsaturated fat +1820%

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
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
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
Manganese 0.159mg 0.125mg Chinese cabbage
Selenium 0.5µg 0.3µg Chinese cabbage
Vitamin A 4468IU 8513IU Pumpkin
Vitamin A RAE 223µg 426µg Pumpkin
Vitamin E 0.09mg 1.06mg Pumpkin
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 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
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

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
55%
Pumpkin
Minerals Daily Need Coverage Score
16%
Chinese cabbage
16%
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 - 20)
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

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/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.