Napa cabbage vs. Pumpkin seeds — In-Depth Nutrition Comparison
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Summary of differences between napa cabbage and pumpkin seeds
- Napa cabbage has more folate, while pumpkin seeds have more zinc, copper, magnesium, iron, potassium, manganese, and phosphorus.
- Pumpkin seeds cover your daily need for zinc, 92% more than napa cabbage.
- Napa cabbage contains 5 times more folate than pumpkin seeds. While napa cabbage contains 43µg of folate, pumpkin seeds contain only 9µg.
These are the specific foods used in this comparison Cabbage, napa, cooked and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains less SodiumSodium | -38.9% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +3175% |
| Contains more CalciumCalcium | +89.7% |
| Contains more PotassiumPotassium | +956.3% |
| Contains more IronIron | +347.3% |
| Contains more CopperCopper | +618.8% |
| Contains more ZincZinc | +7257.1% |
| Contains more PhosphorusPhosphorus | +384.2% |
| Contains more ManganeseManganese | +144.3% |
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 CVitamin C | +966.7% |
| Contains more Vitamin AVitamin A | +333.3% |
| Contains more Vitamin B3Vitamin B3 | +62.9% |
| Contains more FolateFolate | +377.8% |
| Contains more Vitamin B1Vitamin B1 | +580% |
| Contains more Vitamin B2Vitamin B2 | +108% |
| Contains more Vitamin B5Vitamin B5 | +60% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Zinc | 0.14mg | 10.3mg | 92% |
| Fiber | 18.4g | 74% | |
| Copper | 0.096mg | 0.69mg | 66% |
| Magnesium | 8mg | 262mg | 60% |
| Polyunsaturated fat | 8.844g | 59% | |
| Protein | 1.1g | 18.55g | 35% |
| Iron | 0.74mg | 3.31mg | 32% |
| Fats | 0.17g | 19.4g | 30% |
| Potassium | 87mg | 919mg | 24% |
| Calories | 12kcal | 446kcal | 22% |
| Carbs | 2.23g | 53.75g | 17% |
| Saturated fat | 3.67g | 17% | |
| Monounsaturated fat | 6.032g | 15% | |
| Manganese | 0.203mg | 0.496mg | 13% |
| Phosphorus | 19mg | 92mg | 10% |
| Folate | 43µg | 9µg | 9% |
| Calcium | 29mg | 55mg | 3% |
| Vitamin C | 3.2mg | 0.3mg | 3% |
| Vitamin B1 | 0.005mg | 0.034mg | 2% |
| Vitamin B2 | 0.025mg | 0.052mg | 2% |
| Vitamin B3 | 0.466mg | 0.286mg | 1% |
| Selenium | 0.4µg | 1% | |
| Vitamin A | 13µg | 3µg | 1% |
| Net carbs | 2.23g | 35.35g | N/A |
| Sodium | 11mg | 18mg | 0% |
| Vitamin B5 | 0.035mg | 0.056mg | 0% |
| Vitamin B6 | 0.037mg | 0.037mg | 0% |
| Tryptophan | 0.326mg | 0% | |
| Threonine | 0.683mg | 0% | |
| Isoleucine | 0.956mg | 0% | |
| Leucine | 1.572mg | 0% | |
| Lysine | 1.386mg | 0% | |
| Methionine | 0.417mg | 0% | |
| Phenylalanine | 0.924mg | 0% | |
| Valine | 1.491mg | 0% | |
| Histidine | 0.515mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.1 g
Fats:
0.17 g
Carbs:
2.23 g
Water:
96.33 g
Other:
0.17 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more WaterWater | +2040.7% |
| Contains more ProteinProtein | +1586.4% |
| Contains more FatsFats | +11311.8% |
| Contains more CarbsCarbs | +2310.3% |
| Contains more OtherOther | +2135.3% |
