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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 RAE, Potassium, Vitamin B2, Vitamin C, and Vitamin B5, however Napa cabbage is richer in Folate.
  • Pumpkin's daily need coverage for Vitamin A RAE 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 Magnesium +50%
Contains more Phosphorus +131.6%
Contains more Potassium +290.8%
Contains less Sodium -90.9%
Contains more Zinc +128.6%
Contains more Copper +32.3%
Contains more Calcium +38.1%
Equal in Iron - 0.74
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 30% 9% 19% 30% 1% 9% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 28% 6% 9% 8% 2% 4% 32%
Contains more Magnesium +50%
Contains more Phosphorus +131.6%
Contains more Potassium +290.8%
Contains less Sodium -90.9%
Contains more Zinc +128.6%
Contains more Copper +32.3%
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 A +3136.9%
Contains more Vitamin C +181.3%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 11% 2% 6% 9% 3% 9% 33% 0% 0%
Contains more Vitamin A +3136.9%
Contains more Vitamin C +181.3%
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%

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Napa cabbage
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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

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)

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.