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  6. Pumpkin seeds vs. Chinese cabbage

Pumpkin seeds vs. Chinese cabbage — In-Depth Nutrition Comparison

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How are pumpkin seeds and Chinese cabbage different?

  • Pumpkin seeds are higher in zinc, copper, fiber, magnesium, iron, potassium, and manganese; however, Chinese cabbage is richer in vitamin A and vitamin C.
  • Daily need coverage for zinc for pumpkin seeds is 92% higher.
  • Pumpkin seeds contain 136 times more saturated fat than Chinese cabbage. While pumpkin seeds contain 3.67g of saturated fat, Chinese cabbage contains only 0.027g.

Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Cabbage, chinese (pak-choi), raw are the varieties used in this article.

Infographic

Pumpkin seeds vs Chinese 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more MagnesiumMagnesium +1278.9%
Contains more PotassiumPotassium +264.7%
Contains more IronIron +313.8%
Contains more CopperCopper +3185.7%
Contains more ZincZinc +5321.1%
Contains more PhosphorusPhosphorus +148.6%
Contains less SodiumSodium -72.3%
Contains more ManganeseManganese +211.9%
Contains more CalciumCalcium +90.9%

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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin CVitamin C +14900%
Contains more Vitamin AVitamin A +7333.3%
Contains more Vitamin B1Vitamin B1 +17.6%
Contains more Vitamin B2Vitamin B2 +34.6%
Contains more Vitamin B3Vitamin B3 +74.8%
Contains more Vitamin B5Vitamin B5 +57.1%
Contains more Vitamin B6Vitamin B6 +424.3%
Contains more FolateFolate +633.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Chinese cabbage DV% diff.
Zinc 10.3mg 0.19mg 92%
Copper 0.69mg 0.021mg 74%
Fiber 18.4g 1g 70%
Magnesium 262mg 19mg 58%
Polyunsaturated fat 8.844g 0.096g 58%
Vitamin C 0.3mg 45mg 50%
Vitamin K 45.5µg 38%
Protein 18.55g 1.5g 34%
Iron 3.31mg 0.8mg 31%
Fats 19.4g 0.2g 30%
Vitamin A 3µg 223µg 24%
Calories 446kcal 13kcal 22%
Potassium 919mg 252mg 20%
Carbs 53.75g 2.18g 17%
Saturated fat 3.67g 0.027g 17%
Monounsaturated fat 6.032g 0.015g 15%
Manganese 0.496mg 0.159mg 15%
Folate 9µg 66µg 14%
Vitamin B6 0.037mg 0.194mg 12%
Phosphorus 92mg 37mg 8%
Calcium 55mg 105mg 5%
Sodium 18mg 65mg 2%
Choline 6.4mg 1%
Vitamin B1 0.034mg 0.04mg 1%
Vitamin B5 0.056mg 0.088mg 1%
Vitamin B3 0.286mg 0.5mg 1%
Vitamin B2 0.052mg 0.07mg 1%
Selenium 0.5µg 1%
Vitamin E 0.09mg 1%
Net carbs 35.35g 1.18g N/A
Sugar 1.18g N/A
Tryptophan 0.326mg 0.015mg 0%
Threonine 0.683mg 0.049mg 0%
Isoleucine 0.956mg 0.085mg 0%
Leucine 1.572mg 0.088mg 0%
Lysine 1.386mg 0.089mg 0%
Methionine 0.417mg 0.009mg 0%
Phenylalanine 0.924mg 0.044mg 0%
Valine 1.491mg 0.066mg 0%
Histidine 0.515mg 0.026mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more ProteinProtein +1136.7%
Contains more FatsFats +9600%
Contains more CarbsCarbs +2365.6%
Contains more OtherOther +375%
Contains more WaterWater +2018.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains more Mono. FatMonounsaturated fat +40113.3%
Contains more Poly. FatPolyunsaturated fat +9112.5%
Contains less Sat. FatSaturated fat -99.3%

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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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.