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  6. Pumpkin seeds vs. Napa cabbage

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

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Summary of differences between pumpkin seeds and napa cabbage

  • Pumpkin seeds have more zinc, copper, magnesium, iron, potassium, manganese, and phosphorus, while napa cabbage has more folate.
  • Pumpkin seeds cover your daily need for zinc, 92% more than napa cabbage.
  • Pumpkin seeds contain 33 times more magnesium than napa cabbage. While pumpkin seeds contain 262mg of magnesium, napa cabbage contains only 8mg.

These are the specific foods used in this comparison Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Cabbage, napa, cooked.

Infographic

Pumpkin seeds vs Napa cabbage infographic
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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.
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 5.7% 8.7% 7.7% 28% 32% 3.8% 8.1% 1.4% 26% 2.2%
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%
Contains less SodiumSodium -38.9%

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 11% 4.3% 0% 0% 1.3% 5.8% 8.7% 2.1% 8.5% 0% 0% 32% 0%
Contains more Vitamin B1Vitamin B1 +580%
Contains more Vitamin B2Vitamin B2 +108%
Contains more Vitamin B5Vitamin B5 +60%
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%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.037mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Napa cabbage DV% diff.
Zinc 10.3mg 0.14mg 92%
Fiber 18.4g 74%
Copper 0.69mg 0.096mg 66%
Magnesium 262mg 8mg 60%
Polyunsaturated fat 8.844g 59%
Protein 18.55g 1.1g 35%
Iron 3.31mg 0.74mg 32%
Fats 19.4g 0.17g 30%
Potassium 919mg 87mg 24%
Calories 446kcal 12kcal 22%
Carbs 53.75g 2.23g 17%
Saturated fat 3.67g 17%
Monounsaturated fat 6.032g 15%
Manganese 0.496mg 0.203mg 13%
Phosphorus 92mg 19mg 10%
Folate 9µg 43µg 9%
Calcium 55mg 29mg 3%
Vitamin C 0.3mg 3.2mg 3%
Vitamin B1 0.034mg 0.005mg 2%
Vitamin B2 0.052mg 0.025mg 2%
Vitamin B3 0.286mg 0.466mg 1%
Selenium 0.4µg 1%
Vitamin A 3µg 13µg 1%
Net carbs 35.35g 2.23g N/A
Sodium 18mg 11mg 0%
Vitamin B5 0.056mg 0.035mg 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
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% 96%
Protein: 1.1 g
Fats: 0.17 g
Carbs: 2.23 g
Water: 96.33 g
Other: 0.17 g
Contains more ProteinProtein +1586.4%
Contains more FatsFats +11311.8%
Contains more CarbsCarbs +2310.3%
Contains more OtherOther +2135.3%
Contains more WaterWater +2040.7%

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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. 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.