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Pumpkin vs. Chinese cabbage — In-Depth Nutrition Comparison

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How are pumpkins and Chinese cabbage different?

  • Pumpkins are higher in vitamin A and copper; however, Chinese cabbage is richer in vitamin C, vitamin K, folate, vitamin B6, and calcium.
  • Daily need coverage for vitamin C for Chinese cabbage is 45% higher.
  • Pumpkins contain 9 times more vitamin E than Chinese cabbage. While pumpkins contain 0.8mg of vitamin E, Chinese cabbage contains only 0.09mg.
  • Chinese cabbage has a lower glycemic index (32) than pumpkins (52).

Pumpkin, cooked, boiled, drained, without salt and Cabbage, chinese (pak-choi), raw are the varieties used in this article.

Infographic

Pumpkin vs Chinese 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 6.4% 4.5% 20% 21% 30% 6.3% 13% 0.13% 12% 1.1%
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 CopperCopper +333.3%
Contains more ZincZinc +21.1%
Contains less SodiumSodium -98.5%
Contains more MagnesiumMagnesium +111.1%
Contains more CalciumCalcium +600%
Contains more IronIron +40.4%
Contains more PhosphorusPhosphorus +23.3%
Contains more ManganeseManganese +78.7%
Contains more SeleniumSelenium +150%
~equal in Potassium ~252mg

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 16% 96% 16% 0% 7.8% 18% 7.7% 12% 10% 0% 2% 6.8% 3.4%
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 AVitamin A +29.1%
Contains more Vitamin EVitamin E +788.9%
Contains more Vitamin B2Vitamin B2 +11.4%
Contains more Vitamin B5Vitamin B5 +128.4%
Contains more Vitamin CVitamin C +857.4%
Contains more Vitamin B1Vitamin B1 +29%
Contains more Vitamin B3Vitamin B3 +21.1%
Contains more Vitamin B6Vitamin B6 +340.9%
Contains more Vitamin KVitamin K +5587.5%
Contains more FolateFolate +633.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~6.4mg

All nutrients comparison - raw data values

Nutrient Pumpkin Chinese cabbage DV% diff.
Vitamin C 4.7mg 45mg 45%
Vitamin K 0.8µg 45.5µg 37%
Folate 9µg 66µg 14%
Vitamin B6 0.044mg 0.194mg 12%
Calcium 15mg 105mg 9%
Copper 0.091mg 0.021mg 8%
Vitamin A 288µg 223µg 7%
Vitamin E 0.8mg 0.09mg 5%
Sodium 1mg 65mg 3%
Manganese 0.089mg 0.159mg 3%
Iron 0.57mg 0.8mg 3%
Protein 0.72g 1.5g 2%
Magnesium 9mg 19mg 2%
Vitamin B5 0.201mg 0.088mg 2%
Selenium 0.2µg 0.5µg 1%
Vitamin B1 0.031mg 0.04mg 1%
Phosphorus 30mg 37mg 1%
Vitamin B3 0.413mg 0.5mg 1%
Potassium 230mg 252mg 1%
Carbs 4.9g 2.18g 1%
Polyunsaturated fat 0.004g 0.096g 1%
Vitamin B2 0.078mg 0.07mg 1%
Calories 20kcal 13kcal 0%
Fats 0.07g 0.2g 0%
Net carbs 3.8g 1.18g N/A
Sugar 2.08g 1.18g N/A
Fiber 1.1g 1g 0%
Zinc 0.23mg 0.19mg 0%
Choline 6.2mg 6.4mg 0%
Saturated fat 0.037g 0.027g 0%
Monounsaturated fat 0.009g 0.015g 0%
Tryptophan 0.009mg 0.015mg 0%
Threonine 0.021mg 0.049mg 0%
Isoleucine 0.023mg 0.085mg 0%
Leucine 0.034mg 0.088mg 0%
Lysine 0.039mg 0.089mg 0%
Methionine 0.008mg 0.009mg 0%
Phenylalanine 0.023mg 0.044mg 0%
Valine 0.025mg 0.066mg 0%
Histidine 0.011mg 0.026mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 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 CarbsCarbs +124.8%
Contains more ProteinProtein +108.3%
Contains more FatsFats +185.7%
Contains more OtherOther +29%
~equal in Water ~95.32g

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 18% 8%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.004 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 less Sat. FatSaturated fat -27%
Contains more Mono. FatMonounsaturated fat +66.7%
Contains more Poly. FatPolyunsaturated fat +2300%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.