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Chinese cuisine vs. Pumpkin — In-Depth Nutrition Comparison

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A recap on differences between chinese cuisine and pumpkin

  • Chinese cuisine has more vitamin K, vitamin B12, selenium, zinc, vitamin B6, and folate; however, pumpkin is higher in vitamin A and copper.
  • Pumpkin covers your daily vitamin A needs 145% more than chinese cuisine.
  • Pumpkin has less sodium.

Food varieties used in this article are Restaurant, Chinese, beef, and vegetables and Pumpkin, raw.

Infographic

Chinese cuisine 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 11% 6.6% 18% 42% 16% 41% 33% 53% 19% 37%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +25%
Contains more IronIron +38.8%
Contains more ZincZinc +368.8%
Contains more PhosphorusPhosphorus +72.7%
Contains more ManganeseManganese +17.6%
Contains more SeleniumSelenium +2133.3%
Contains more PotassiumPotassium +66.7%
Contains more CopperCopper +159.2%
Contains less SodiumSodium -99.8%
~equal in Calcium ~21mg

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 39% 21% 16% 1.5% 8.3% 13% 25% 27% 37% 60% 128% 34% 19%
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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin CVitamin C +28.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +120%
Contains more Vitamin B5Vitamin B5 +48.7%
Contains more Vitamin B6Vitamin B6 +163.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +4563.6%
Contains more FolateFolate +181.3%
Contains more CholineCholine +320.7%
Contains more Vitamin AVitamin A +576.2%
Contains more Vitamin EVitamin E +29.3%
Contains more Vitamin B1Vitamin B1 +51.5%
Contains more Vitamin B2Vitamin B2 +100%

All nutrients comparison - raw data values

Nutrient Chinese cuisine Pumpkin DV% diff.
Vitamin K 51.3µg 1.1µg 42%
Vitamin A 63µg 426µg 40%
Vitamin B12 0.48µg 0µg 20%
Sodium 409mg 1mg 18%
Polyunsaturated fat 2.13g 0.005g 14%
Selenium 6.7µg 0.3µg 12%
Protein 7.08g 1g 12%
Zinc 1.5mg 0.32mg 11%
Copper 0.049mg 0.127mg 9%
Vitamin B6 0.161mg 0.061mg 8%
Fats 5.3g 0.1g 8%
Folate 45µg 16µg 7%
Phosphorus 76mg 44mg 5%
Choline 34.5mg 8.2mg 5%
Cholesterol 14mg 0mg 5%
Vitamin B3 1.32mg 0.6mg 5%
Calories 105kcal 26kcal 4%
Iron 1.11mg 0.8mg 4%
Fiber 1.5g 0.5g 4%
Potassium 204mg 340mg 4%
Saturated fat 0.978g 0.052g 4%
Vitamin B2 0.055mg 0.11mg 4%
Monounsaturated fat 1.217g 0.013g 3%
Vitamin B5 0.443mg 0.298mg 3%
Vitamin C 11.6mg 9mg 3%
Vitamin E 0.82mg 1.06mg 2%
Vitamin B1 0.033mg 0.05mg 1%
Fructose 0.55g 1%
Vitamin D 0.1µg 0µg 1%
Starch 1.82g 1%
Magnesium 15mg 12mg 1%
Manganese 0.147mg 0.125mg 1%
Carbs 7.29g 6.5g 0%
Net carbs 5.79g 6g N/A
Vitamin D 3IU 0IU 0%
Calcium 22mg 21mg 0%
Sugar 2.41g 2.76g N/A
Trans fat 0.058g 0g N/A
Tryptophan 0.083mg 0.012mg 0%
Threonine 0.313mg 0.029mg 0%
Isoleucine 0.314mg 0.031mg 0%
Leucine 0.525mg 0.046mg 0%
Lysine 0.552mg 0.054mg 0%
Methionine 0.158mg 0.011mg 0%
Phenylalanine 0.317mg 0.032mg 0%
Valine 0.327mg 0.035mg 0%
Histidine 0.207mg 0.016mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.264g N/A
Omega-3 - DPA 0.005g 0g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.004g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 1.803g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 5% 7% 79%
Protein: 7.08 g
Fats: 5.3 g
Carbs: 7.29 g
Water: 78.82 g
Other: 1.51 g
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +608%
Contains more FatsFats +5200%
Contains more CarbsCarbs +12.2%
Contains more OtherOther +88.8%
Contains more WaterWater +16.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 28% 49%
Saturated fat: Sat. Fat 0.978 g
Monounsaturated fat: Mono. Fat 1.217 g
Polyunsaturated fat: Poly. Fat 2.13 g
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains more Mono. FatMonounsaturated fat +9261.5%
Contains more Poly. FatPolyunsaturated fat +42500%
Contains less Sat. FatSaturated fat -94.7%

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 cuisine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168072/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.