Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Pumpkin seed
  5. Compare
  6. Pumpkin seed vs. Cabbage

Pumpkin seed vs. Cabbage — In-Depth Nutrition Comparison

Compare

Important differences between Pumpkin seed and Cabbage

  • Pumpkin seed has more Zinc, Copper, Fiber, Magnesium, Iron, Potassium, Manganese, and Phosphorus, however, Cabbage has more Vitamin C.
  • Pumpkin seed's daily need coverage for Zinc is 92% more.
  • Pumpkin seed has 108 times more Saturated Fat than Cabbage. Pumpkin seed has 3.67g of Saturated Fat, while Cabbage has 0.034g.

The food varieties used in the comparison are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Cabbage, raw.

Infographic

Pumpkin seed vs 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pumpkin seed
Pumpkin seed
8
:
1
Cabbage
Cabbage
Contains more Calcium +37.5%
Contains more Iron +604.3%
Contains more Magnesium +2083.3%
Contains more Phosphorus +253.8%
Contains more Potassium +440.6%
Contains more Zinc +5622.2%
Contains more Copper +3531.6%
Contains more Manganese +210%
Equal in Sodium - 18
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 18% 9% 12% 15% 3% 5% 7% 21% 2%
Contains more Calcium +37.5%
Contains more Iron +604.3%
Contains more Magnesium +2083.3%
Contains more Phosphorus +253.8%
Contains more Potassium +440.6%
Contains more Zinc +5622.2%
Contains more Copper +3531.6%
Contains more Manganese +210%
Equal in Sodium - 18

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.
Pumpkin seed
Pumpkin seed
2
:
8
Cabbage
Cabbage
Contains more Vitamin B2 +30%
Contains more Vitamin B3 +22.2%
Contains more Vitamin A +58.1%
Contains more Vitamin C +12100%
Contains more Vitamin B1 +79.4%
Contains more Vitamin B5 +278.6%
Contains more Vitamin B6 +235.1%
Contains more Folate +377.8%
Pumpkin seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 3% 0% 122% 16% 10% 5% 13% 29% 33% 0% 190%
Contains more Vitamin B2 +30%
Contains more Vitamin B3 +22.2%
Contains more Vitamin A +58.1%
Contains more Vitamin C +12100%
Contains more Vitamin B1 +79.4%
Contains more Vitamin B5 +278.6%
Contains more Vitamin B6 +235.1%
Contains more Folate +377.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
4
:
1
Cabbage
Cabbage
Contains more Protein +1349.2%
Contains more Fats +19300%
Contains more Carbs +826.7%
Contains more Other +493.8%
Contains more Water +1948.4%
Pumpkin seed
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Cabbage
6% 92%
Protein: 1.28 g
Fats: 0.1 g
Carbs: 5.8 g
Water: 92.18 g
Other: 0.64 g
Contains more Protein +1349.2%
Contains more Fats +19300%
Contains more Carbs +826.7%
Contains more Other +493.8%
Contains more Water +1948.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
2
:
1
Cabbage
Cabbage
Contains more Monounsaturated Fat +35382.4%
Contains more Polyunsaturated fat +51923.5%
Contains less Saturated Fat -99.1%
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Cabbage
50% 25% 25%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.017 g
Contains more Monounsaturated Fat +35382.4%
Contains more Polyunsaturated fat +51923.5%
Contains less Saturated Fat -99.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin seed Cabbage
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Cabbage Opinion
Net carbs 35.35g 3.3g Pumpkin seed
Protein 18.55g 1.28g Pumpkin seed
Fats 19.4g 0.1g Pumpkin seed
Carbs 53.75g 5.8g Pumpkin seed
Calories 446kcal 25kcal Pumpkin seed
Fructose 1.45g Cabbage
Sugar 3.2g Pumpkin seed
Fiber 18.4g 2.5g Pumpkin seed
Calcium 55mg 40mg Pumpkin seed
Iron 3.31mg 0.47mg Pumpkin seed
Magnesium 262mg 12mg Pumpkin seed
Phosphorus 92mg 26mg Pumpkin seed
Potassium 919mg 170mg Pumpkin seed
Sodium 18mg 18mg
Zinc 10.3mg 0.18mg Pumpkin seed
Copper 0.69mg 0.019mg Pumpkin seed
Manganese 0.496mg 0.16mg Pumpkin seed
Selenium 0.3µg Cabbage
Vitamin A 62IU 98IU Cabbage
Vitamin A RAE 3µg 5µg Cabbage
Vitamin E 0.15mg Cabbage
Vitamin C 0.3mg 36.6mg Cabbage
Vitamin B1 0.034mg 0.061mg Cabbage
Vitamin B2 0.052mg 0.04mg Pumpkin seed
Vitamin B3 0.286mg 0.234mg Pumpkin seed
Vitamin B5 0.056mg 0.212mg Cabbage
Vitamin B6 0.037mg 0.124mg Cabbage
Folate 9µg 43µg Cabbage
Vitamin K 76µg Cabbage
Tryptophan 0.326mg 0.011mg Pumpkin seed
Threonine 0.683mg 0.035mg Pumpkin seed
Isoleucine 0.956mg 0.03mg Pumpkin seed
Leucine 1.572mg 0.041mg Pumpkin seed
Lysine 1.386mg 0.044mg Pumpkin seed
Methionine 0.417mg 0.012mg Pumpkin seed
Phenylalanine 0.924mg 0.032mg Pumpkin seed
Valine 1.491mg 0.042mg Pumpkin seed
Histidine 0.515mg 0.022mg Pumpkin seed
Saturated Fat 3.67g 0.034g Cabbage
Monounsaturated Fat 6.032g 0.017g Pumpkin seed
Polyunsaturated fat 8.844g 0.017g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Cabbage
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

People also compare

Pumpkin seed
Pumpkin seed vs Seed
Seed
Pumpkin seed
Pumpkin seed vs Sunflower seed
Sunflower seed
Pumpkin seed
Pumpkin seed vs Pumpkin
Pumpkin
Cabbage
Cabbage vs Broccoli
Broccoli
Cabbage
Cabbage vs Chinese cabbage
Chinese cabbage
Cabbage
Cabbage vs Red cabbage
Red cabbage

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
4%
Pumpkin seed
35%
Cabbage
Minerals Daily Need Coverage Score
103%
Pumpkin seed
10%
Cabbage

Comparison summary

Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 3.2g)
Which food is lower in Saturated Fat?
Cabbage
Cabbage is lower in Saturated Fat (difference - 3.636g)
Which food is cheaper?
Cabbage
Cabbage is cheaper (difference - $2)
Which food is richer in vitamins?
Cabbage
Cabbage is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (18 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (N/A)

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. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169975/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.