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Pumpkin vs Napa cabbage - In-Depth Nutrition Comparison

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Important differences between Pumpkin and Napa cabbage

  • Pumpkin has more Vitamin A, Potassium, Vitamin B2, Vitamin C, and Vitamin B5, however Napa cabbage is richer in Folate.
  • Pumpkin's daily need coverage for Vitamin A is 46% more.
  • Pumpkin contains 9 times more Vitamin B5 than Napa cabbage. Pumpkin contains 0.298mg of Vitamin B5, while Napa cabbage contains 0.035mg.

The food varieties used in the comparison are Pumpkin, raw and Cabbage, napa, cooked.

Infographic

Pumpkin 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +290.8%
Contains more Magnesium +50%
Contains more Copper +32.3%
Contains more Zinc +128.6%
Contains more Phosphorus +131.6%
Contains less Sodium -90.9%
Contains more Calcium +38.1%
Equal in Iron - 0.74
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 7% 30% 9% 43% 9% 19% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 9% 8% 6% 32% 4% 9% 2%
Contains more Potassium +290.8%
Contains more Magnesium +50%
Contains more Copper +32.3%
Contains more Zinc +128.6%
Contains more Phosphorus +131.6%
Contains less Sodium -90.9%
Contains more Calcium +38.1%
Equal in Iron - 0.74

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +181.3%
Contains more Vitamin A +3136.9%
Contains more Vitamin B1 +900%
Contains more Vitamin B2 +340%
Contains more Vitamin B3 +28.8%
Contains more Vitamin B5 +751.4%
Contains more Vitamin B6 +64.9%
Contains more Folate +168.8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 30% 511% 22% 0% 13% 26% 12% 18% 15% 0% 3% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 11% 16% 0% 0% 2% 6% 9% 3% 9% 0% 0% 33%
Contains more Vitamin C +181.3%
Contains more Vitamin A +3136.9%
Contains more Vitamin B1 +900%
Contains more Vitamin B2 +340%
Contains more Vitamin B3 +28.8%
Contains more Vitamin B5 +751.4%
Contains more Vitamin B6 +64.9%
Contains more Folate +168.8%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
55
Pumpkin
7
Napa cabbage
Mineral Summary Score
18
Pumpkin
12
Napa cabbage

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
6%
Pumpkin
7%
Napa cabbage
Carbohydrates
7%
Pumpkin
2%
Napa cabbage
Fats
0%
Pumpkin
1%
Napa cabbage

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pumpkin Napa cabbage
Rich in minerals ok
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

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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Comparison summary

Which food is richer in minerals?
Pumpkin
Pumpkin is relatively richer in minerals
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 - 2.76g)
Which food is lower in Saturated Fat?
Napa cabbage
Napa cabbage is lower in Saturated Fat (difference - 0.052g)
Which food is lower in glycemic index?
Napa cabbage
Napa cabbage is lower in glycemic index (difference - 32)
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)

All nutrients comparison - raw data values

Nutrient Pumpkin Napa cabbage Opinion
Calories 26 12 Pumpkin
Protein 1 1.1 Napa cabbage
Fats 0.1 0.17 Napa cabbage
Vitamin C 9 3.2 Pumpkin
Net carbs 6 2.2300000190734863 Pumpkin
Carbs 6.5 2.23 Pumpkin
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 0.74 Pumpkin
Calcium 21 29 Napa cabbage
Potassium 340 87 Pumpkin
Magnesium 12 8 Pumpkin
Sugar 2.76 Napa cabbage
Fiber 0.5 Pumpkin
Copper 0.127 0.096 Pumpkin
Zinc 0.32 0.14 Pumpkin
Starch
Phosphorus 44 19 Pumpkin
Sodium 1 11 Pumpkin
Vitamin A 8513 263 Pumpkin
Vitamin E 1.06 Pumpkin
Vitamin D 0 0
Vitamin B1 0.05 0.005 Pumpkin
Vitamin B2 0.11 0.025 Pumpkin
Vitamin B3 0.6 0.466 Pumpkin
Vitamin B5 0.298 0.035 Pumpkin
Vitamin B6 0.061 0.037 Pumpkin
Vitamin B12 0 0
Vitamin K 1.1 Pumpkin
Folate 16 43 Napa cabbage
Trans Fat 0 0
Saturated Fat 0.052 Napa cabbage
Monounsaturated Fat 0.013 Pumpkin
Polyunsaturated fat 0.005 Pumpkin
Tryptophan 0.012 Pumpkin
Threonine 0.029 Pumpkin
Isoleucine 0.031 Pumpkin
Leucine 0.046 Pumpkin
Lysine 0.054 Pumpkin
Methionine 0.011 Pumpkin
Phenylalanine 0.032 Pumpkin
Valine 0.035 Pumpkin
Histidine 0.016 Pumpkin
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.