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Pumpkin vs. Napa cabbage — In-Depth Nutrition Comparison

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Summary of differences between pumpkins and napa cabbage

  • Pumpkins have more vitamin A, while napa cabbage has more folate.
  • Pumpkins cover your daily need for vitamin A, 31% more than napa cabbage.
  • Pumpkins contain 3 times more potassium than napa cabbage. While pumpkins contain 230mg of potassium, napa cabbage contains only 87mg.
  • Napa cabbage has a lower glycemic index. The glycemic index of napa cabbage is 32, while the glycemic index of pumpkins is 52.

These are the specific foods used in this comparison Pumpkin, cooked, boiled, drained, without salt and Cabbage, napa, cooked.

Infographic

Pumpkin vs Napa 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 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 5.7% 8.7% 7.7% 28% 32% 3.8% 8.1% 1.4% 26% 2.2%
Contains more MagnesiumMagnesium +12.5%
Contains more PotassiumPotassium +164.4%
Contains more ZincZinc +64.3%
Contains more PhosphorusPhosphorus +57.9%
Contains less SodiumSodium -90.9%
Contains more CalciumCalcium +93.3%
Contains more IronIron +29.8%
Contains more ManganeseManganese +128.1%
Contains more SeleniumSelenium +100%
~equal in Copper ~0.096mg

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 11% 4.3% 0% 0% 1.3% 5.8% 8.7% 2.1% 8.5% 0% 0% 32% 0%
Contains more Vitamin CVitamin C +46.9%
Contains more Vitamin AVitamin A +2115.4%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +520%
Contains more Vitamin B2Vitamin B2 +212%
Contains more Vitamin B5Vitamin B5 +474.3%
Contains more Vitamin B6Vitamin B6 +18.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +12.8%
Contains more FolateFolate +377.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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% 96%
Protein: 1.1 g
Fats: 0.17 g
Carbs: 2.23 g
Water: 96.33 g
Other: 0.17 g
Contains more CarbsCarbs +119.7%
Contains more OtherOther +264.7%
Contains more ProteinProtein +52.8%
Contains more FatsFats +142.9%
~equal in Water ~96.33g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin Napa cabbage DV% diff.
Vitamin A 288µg 13µg 31%
Folate 9µg 43µg 9%
Manganese 0.089mg 0.203mg 5%
Vitamin E 0.8mg 5%
Vitamin B2 0.078mg 0.025mg 4%
Fiber 1.1g 4%
Potassium 230mg 87mg 4%
Vitamin B5 0.201mg 0.035mg 3%
Phosphorus 30mg 19mg 2%
Vitamin B1 0.031mg 0.005mg 2%
Iron 0.57mg 0.74mg 2%
Vitamin C 4.7mg 3.2mg 2%
Protein 0.72g 1.1g 1%
Copper 0.091mg 0.096mg 1%
Zinc 0.23mg 0.14mg 1%
Calcium 15mg 29mg 1%
Vitamin K 0.8µg 1%
Carbs 4.9g 2.23g 1%
Choline 6.2mg 1%
Vitamin B6 0.044mg 0.037mg 1%
Calories 20kcal 12kcal 0%
Fats 0.07g 0.17g 0%
Net carbs 3.8g 2.23g N/A
Magnesium 9mg 8mg 0%
Sugar 2.08g N/A
Sodium 1mg 11mg 0%
Selenium 0.2µg 0.4µg 0%
Vitamin B3 0.413mg 0.466mg 0%
Saturated fat 0.037g 0%
Monounsaturated fat 0.009g 0%
Polyunsaturated fat 0.004g 0%
Tryptophan 0.009mg 0%
Threonine 0.021mg 0%
Isoleucine 0.023mg 0%
Leucine 0.034mg 0%
Lysine 0.039mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.023mg 0%
Valine 0.025mg 0%
Histidine 0.011mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Napa cabbage
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Pumpkin
6%
Napa cabbage
Minerals Daily Need Coverage Score
11%
Pumpkin
12%
Napa cabbage

Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 10mg)
Which food is richer in vitamins?
Pumpkin
Pumpkin is relatively richer in vitamins
Which food is lower in Sugar?
Napa cabbage
Napa cabbage is lower in Sugar (difference - 2.08g)
Which food is lower in Saturated fat?
Napa cabbage
Napa cabbage is lower in Saturated fat (difference - 0.037g)
Which food is lower in glycemic index?
Napa cabbage
Napa cabbage is lower in glycemic index (difference - 20)
Which food is cheaper?
Napa cabbage
Napa cabbage is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. 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.