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Pumpkin vs Napa cabbage - In-Depth Nutrition Comparison

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Important differences between Pumpkin and Napa cabbage

  • Pumpkin has more Vitamin A RAE, Potassium, Vitamin B2, Vitamin C, and Vitamin B5, however Napa cabbage is richer in Folate.
  • Pumpkin's daily need coverage for Vitamin A RAE is 46% more.
  • Pumpkin contains 9 times more Vitamin B5 than Napa cabbage. Pumpkin contains 0.298mg of Vitamin B5, while Napa cabbage contains 0.035mg.

The food varieties used in the comparison are Pumpkin, raw and Cabbage, napa, cooked.

Infographic

Pumpkin vs Napa cabbage 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +50%
Contains more Phosphorus +131.6%
Contains more Potassium +290.8%
Contains less Sodium -90.9%
Contains more Zinc +128.6%
Contains more Copper +32.3%
Contains more Calcium +38.1%
Equal in Iron - 0.74
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 30% 9% 19% 30% 1% 9% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 28% 6% 9% 8% 2% 4% 32%
Contains more Magnesium +50%
Contains more Phosphorus +131.6%
Contains more Potassium +290.8%
Contains less Sodium -90.9%
Contains more Zinc +128.6%
Contains more Copper +32.3%
Contains more Calcium +38.1%
Equal in Iron - 0.74

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +3136.9%
Contains more Vitamin C +181.3%
Contains more Vitamin B1 +900%
Contains more Vitamin B2 +340%
Contains more Vitamin B3 +28.8%
Contains more Vitamin B5 +751.4%
Contains more Vitamin B6 +64.9%
Contains more Folate +168.8%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 11% 2% 6% 9% 3% 9% 33% 0% 0%
Contains more Vitamin A +3136.9%
Contains more Vitamin C +181.3%
Contains more Vitamin B1 +900%
Contains more Vitamin B2 +340%
Contains more Vitamin B3 +28.8%
Contains more Vitamin B5 +751.4%
Contains more Vitamin B6 +64.9%
Contains more Folate +168.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +191.5%
Contains more Other +370.6%
Contains more Fats +70%
Equal in Protein - 1.1
Equal in Water - 96.33
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
2% 96%
Protein: 1.1 g
Fats: 0.17 g
Carbs: 2.23 g
Water: 96.33 g
Other: 0.17 g
Contains more Carbs +191.5%
Contains more Other +370.6%
Contains more Fats +70%
Equal in Protein - 1.1
Equal in Water - 96.33

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pumpkin Napa cabbage
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pumpkin Napa cabbage Opinion
Net carbs 6g 2.23g Pumpkin
Protein 1g 1.1g Napa cabbage
Fats 0.1g 0.17g Napa cabbage
Carbs 6.5g 2.23g Pumpkin
Calories 26kcal 12kcal Pumpkin
Sugar 2.76g Napa cabbage
Fiber 0.5g Pumpkin
Calcium 21mg 29mg Napa cabbage
Iron 0.8mg 0.74mg Pumpkin
Magnesium 12mg 8mg Pumpkin
Phosphorus 44mg 19mg Pumpkin
Potassium 340mg 87mg Pumpkin
Sodium 1mg 11mg Pumpkin
Zinc 0.32mg 0.14mg Pumpkin
Copper 0.127mg 0.096mg Pumpkin
Vitamin A 8513IU 263IU Pumpkin
Vitamin A RAE 426µg 13µg Pumpkin
Vitamin E 1.06mg Pumpkin
Vitamin C 9mg 3.2mg Pumpkin
Vitamin B1 0.05mg 0.005mg Pumpkin
Vitamin B2 0.11mg 0.025mg Pumpkin
Vitamin B3 0.6mg 0.466mg Pumpkin
Vitamin B5 0.298mg 0.035mg Pumpkin
Vitamin B6 0.061mg 0.037mg Pumpkin
Folate 16µg 43µg Napa cabbage
Vitamin K 1.1µg Pumpkin
Tryptophan 0.012mg Pumpkin
Threonine 0.029mg Pumpkin
Isoleucine 0.031mg Pumpkin
Leucine 0.046mg Pumpkin
Lysine 0.054mg Pumpkin
Methionine 0.011mg Pumpkin
Phenylalanine 0.032mg Pumpkin
Valine 0.035mg Pumpkin
Histidine 0.016mg Pumpkin
Saturated Fat 0.052g Napa cabbage
Monounsaturated Fat 0.013g Pumpkin
Polyunsaturated fat 0.005g Pumpkin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Napa cabbage
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
55%
Pumpkin
7%
Napa cabbage
Minerals Daily Need Coverage Score
18%
Pumpkin
12%
Napa cabbage

Comparison summary

Which food is richer in minerals?
Pumpkin
Pumpkin is relatively richer in minerals
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 10mg)
Which food is richer in vitamins?
Pumpkin
Pumpkin is relatively richer in vitamins
Which food is lower in Sugar?
Napa cabbage
Napa cabbage is lower in Sugar (difference - 2.76g)
Which food is lower in Saturated Fat?
Napa cabbage
Napa cabbage is lower in Saturated Fat (difference - 0.052g)
Which food is lower in glycemic index?
Napa cabbage
Napa cabbage is lower in glycemic index (difference - 32)
Which food is cheaper?
Napa cabbage
Napa cabbage is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/nutrients
  2. Napa cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168572/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.