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  6. Pumpkin vs. Red cabbage

Pumpkin vs. Red cabbage — In-Depth Nutrition Comparison

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A recap on differences between Pumpkin and Red cabbage

  • Pumpkin has more Vitamin A RAE, and Copper, however, Red cabbage is higher in Vitamin C, Vitamin K, Vitamin B6, and Manganese.
  • Red cabbage covers your daily Vitamin C needs 58% more than Pumpkin.
  • Red cabbage contains 7 times less Vitamin E than Pumpkin. Pumpkin contains 0.8mg of Vitamin E , while Red cabbage contains 0.11mg.

Food varieties used in this article are Pumpkin, cooked, boiled, drained, without salt and Cabbage, red, raw.

Infographic

Pumpkin vs Red 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.
Pumpkin
Pumpkin
3
:
6
Red cabbage
Red cabbage
Contains less Sodium -96.3%
Contains more Copper +435.3%
Contains more Calcium +200%
Contains more Iron +40.4%
Contains more Magnesium +77.8%
Contains more Manganese +173%
Contains more Selenium +200%
Equal in Phosphorus - 30
Equal in Potassium - 243
Equal in Zinc - 0.22
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Red cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 30% 12% 13% 22% 4% 6% 6% 32% 4%
Contains less Sodium -96.3%
Contains more Copper +435.3%
Contains more Calcium +200%
Contains more Iron +40.4%
Contains more Magnesium +77.8%
Contains more Manganese +173%
Contains more Selenium +200%
Equal in Phosphorus - 30
Equal in Potassium - 243
Equal in Zinc - 0.22

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.
Pumpkin
Pumpkin
4
:
6
Red cabbage
Red cabbage
Contains more Vitamin A +415.7%
Contains more Vitamin E +627.3%
Contains more Vitamin B2 +13%
Contains more Vitamin B5 +36.7%
Contains more Vitamin C +1112.8%
Contains more Vitamin B1 +106.5%
Contains more Vitamin B6 +375%
Contains more Folate +100%
Contains more Vitamin K +4675%
Equal in Vitamin B3 - 0.418
Pumpkin
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%
Red cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 67% 3% 0% 190% 16% 16% 8% 9% 49% 14% 0% 96%
Contains more Vitamin A +415.7%
Contains more Vitamin E +627.3%
Contains more Vitamin B2 +13%
Contains more Vitamin B5 +36.7%
Contains more Vitamin C +1112.8%
Contains more Vitamin B1 +106.5%
Contains more Vitamin B6 +375%
Contains more Folate +100%
Contains more Vitamin K +4675%
Equal in Vitamin B3 - 0.418

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin
Pumpkin
1
:
4
Red cabbage
Red cabbage
Contains more Protein +98.6%
Contains more Fats +128.6%
Contains more Carbs +50.4%
Equal in Water - 90.39
Equal in Other - 0.65
Pumpkin
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Red cabbage
7% 90%
Protein: 1.43 g
Fats: 0.16 g
Carbs: 7.37 g
Water: 90.39 g
Other: 0.65 g
Contains more Protein +98.6%
Contains more Fats +128.6%
Contains more Carbs +50.4%
Equal in Water - 90.39
Equal in Other - 0.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin
Pumpkin
0
:
3
Red cabbage
Red cabbage
Contains less Saturated Fat -43.2%
Contains more Monounsaturated Fat +33.3%
Contains more Polyunsaturated fat +1900%
Pumpkin
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Red cabbage
19% 11% 71%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.012 g
Polyunsaturated fat: 0.08 g
Contains less Saturated Fat -43.2%
Contains more Monounsaturated Fat +33.3%
Contains more Polyunsaturated fat +1900%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin Red cabbage Opinion
Net carbs 3.8g 5.27g Red cabbage
Protein 0.72g 1.43g Red cabbage
Fats 0.07g 0.16g Red cabbage
Carbs 4.9g 7.37g Red cabbage
Calories 20kcal 31kcal Red cabbage
Fructose 1.48g Red cabbage
Sugar 2.08g 3.83g Pumpkin
Fiber 1.1g 2.1g Red cabbage
Calcium 15mg 45mg Red cabbage
Iron 0.57mg 0.8mg Red cabbage
Magnesium 9mg 16mg Red cabbage
Phosphorus 30mg 30mg
Potassium 230mg 243mg Red cabbage
Sodium 1mg 27mg Pumpkin
Zinc 0.23mg 0.22mg Pumpkin
Copper 0.091mg 0.017mg Pumpkin
Manganese 0.089mg 0.243mg Red cabbage
Selenium 0.2µg 0.6µg Red cabbage
Vitamin A 5755IU 1116IU Pumpkin
Vitamin A RAE 288µg 56µg Pumpkin
Vitamin E 0.8mg 0.11mg Pumpkin
Vitamin C 4.7mg 57mg Red cabbage
Vitamin B1 0.031mg 0.064mg Red cabbage
Vitamin B2 0.078mg 0.069mg Pumpkin
Vitamin B3 0.413mg 0.418mg Red cabbage
Vitamin B5 0.201mg 0.147mg Pumpkin
Vitamin B6 0.044mg 0.209mg Red cabbage
Folate 9µg 18µg Red cabbage
Vitamin K 0.8µg 38.2µg Red cabbage
Tryptophan 0.009mg 0.012mg Red cabbage
Threonine 0.021mg 0.039mg Red cabbage
Isoleucine 0.023mg 0.034mg Red cabbage
Leucine 0.034mg 0.046mg Red cabbage
Lysine 0.039mg 0.049mg Red cabbage
Methionine 0.008mg 0.014mg Red cabbage
Phenylalanine 0.023mg 0.036mg Red cabbage
Valine 0.025mg 0.048mg Red cabbage
Histidine 0.011mg 0.024mg Red cabbage
Saturated Fat 0.037g 0.021g Red cabbage
Monounsaturated Fat 0.009g 0.012g Red cabbage
Polyunsaturated fat 0.004g 0.08g Red cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Red 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
39%
Red cabbage
Minerals Daily Need Coverage Score
11%
Pumpkin
14%
Red cabbage

Comparison summary

Which food is lower in Saturated Fat?
Red cabbage
Red cabbage is lower in Saturated Fat (difference - 0.016g)
Which food is lower in glycemic index?
Red cabbage
Red cabbage is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Red cabbage
Red cabbage is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 1.75g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 26mg)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.1)
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. Red cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169977/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.