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Pumpkin vs. Chinese cabbage — In-Depth Nutrition Comparison

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How are Pumpkin and Chinese cabbage different?

  • Pumpkin is higher in Copper, and Vitamin A RAE, however, Chinese cabbage is richer in Vitamin C, Vitamin K, Folate, Vitamin B6, and Calcium.
  • Daily need coverage for Vitamin C from Chinese cabbage is 45% higher.
  • Pumpkin contains 9 times more Vitamin E than Chinese cabbage. While Pumpkin contains 0.8mg of Vitamin E , Chinese cabbage contains only 0.09mg.

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.
Contains less Sodium -98.5%
Contains more Zinc +21.1%
Contains more Copper +333.3%
Contains more Calcium +600%
Contains more Iron +40.4%
Contains more Magnesium +111.1%
Contains more Phosphorus +23.3%
Contains more Manganese +78.7%
Contains more Selenium +150%
Equal in Potassium - 252
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Contains less Sodium -98.5%
Contains more Zinc +21.1%
Contains more Copper +333.3%
Contains more Calcium +600%
Contains more Iron +40.4%
Contains more Magnesium +111.1%
Contains more Phosphorus +23.3%
Contains more Manganese +78.7%
Contains more Selenium +150%
Equal in Potassium - 252

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.
:
Contains more Vitamin A +28.8%
Contains more Vitamin E +788.9%
Contains more Vitamin B2 +11.4%
Contains more Vitamin B5 +128.4%
Contains more Vitamin C +857.4%
Contains more Vitamin B1 +29%
Contains more Vitamin B3 +21.1%
Contains more Vitamin B6 +340.9%
Contains more Folate +633.3%
Contains more Vitamin K +5587.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 346% 16% 0% 16% 8% 18% 8% 13% 11% 7% 0% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 269% 2% 0% 150% 10% 17% 10% 6% 45% 50% 0% 114%
Contains more Vitamin A +28.8%
Contains more Vitamin E +788.9%
Contains more Vitamin B2 +11.4%
Contains more Vitamin B5 +128.4%
Contains more Vitamin C +857.4%
Contains more Vitamin B1 +29%
Contains more Vitamin B3 +21.1%
Contains more Vitamin B6 +340.9%
Contains more Folate +633.3%
Contains more Vitamin K +5587.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +124.8%
Contains more Protein +108.3%
Contains more Fats +185.7%
Contains more Other +29%
Equal in Water - 95.32
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 Carbs +124.8%
Contains more Protein +108.3%
Contains more Fats +185.7%
Contains more Other +29%
Equal in Water - 95.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -27%
Contains more Monounsaturated Fat +66.7%
Contains more Polyunsaturated fat +2300%
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
Contains less Saturated Fat -27%
Contains more Monounsaturated Fat +66.7%
Contains more Polyunsaturated fat +2300%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin Chinese cabbage Opinion
Net carbs 3.8g 1.18g Pumpkin
Protein 0.72g 1.5g Chinese cabbage
Fats 0.07g 0.2g Chinese cabbage
Carbs 4.9g 2.18g Pumpkin
Calories 20kcal 13kcal Pumpkin
Sugar 2.08g 1.18g Chinese cabbage
Fiber 1.1g 1g Pumpkin
Calcium 15mg 105mg Chinese cabbage
Iron 0.57mg 0.8mg Chinese cabbage
Magnesium 9mg 19mg Chinese cabbage
Phosphorus 30mg 37mg Chinese cabbage
Potassium 230mg 252mg Chinese cabbage
Sodium 1mg 65mg Pumpkin
Zinc 0.23mg 0.19mg Pumpkin
Copper 0.091mg 0.021mg Pumpkin
Manganese 0.089mg 0.159mg Chinese cabbage
Selenium 0.2µg 0.5µg Chinese cabbage
Vitamin A 5755IU 4468IU Pumpkin
Vitamin A RAE 288µg 223µg Pumpkin
Vitamin E 0.8mg 0.09mg Pumpkin
Vitamin C 4.7mg 45mg Chinese cabbage
Vitamin B1 0.031mg 0.04mg Chinese cabbage
Vitamin B2 0.078mg 0.07mg Pumpkin
Vitamin B3 0.413mg 0.5mg Chinese cabbage
Vitamin B5 0.201mg 0.088mg Pumpkin
Vitamin B6 0.044mg 0.194mg Chinese cabbage
Folate 9µg 66µg Chinese cabbage
Vitamin K 0.8µg 45.5µg Chinese cabbage
Tryptophan 0.009mg 0.015mg Chinese cabbage
Threonine 0.021mg 0.049mg Chinese cabbage
Isoleucine 0.023mg 0.085mg Chinese cabbage
Leucine 0.034mg 0.088mg Chinese cabbage
Lysine 0.039mg 0.089mg Chinese cabbage
Methionine 0.008mg 0.009mg Chinese cabbage
Phenylalanine 0.023mg 0.044mg Chinese cabbage
Valine 0.025mg 0.066mg Chinese cabbage
Histidine 0.011mg 0.026mg Chinese cabbage
Saturated Fat 0.037g 0.027g Chinese cabbage
Monounsaturated Fat 0.009g 0.015g Chinese cabbage
Polyunsaturated fat 0.004g 0.096g Chinese cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Chinese cabbage
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
37%
Pumpkin
56%
Chinese cabbage
Minerals Daily Need Coverage Score
11%
Pumpkin
16%
Chinese cabbage

Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 64mg)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.2)
Which food is lower in Sugar?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 0.9g)
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Chinese cabbage
Chinese cabbage is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Chinese cabbage
Chinese cabbage is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.