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Pumpkin vs Red cabbage - In-Depth Nutrition Comparison

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The main differences between Pumpkin and Red cabbage

  • Pumpkin has more Vitamin A RAE, Copper, and Vitamin E , however Red cabbage has more Vitamin C, Vitamin K, Vitamin B6, Fiber, and Manganese.
  • Daily need coverage for Vitamin C from Red cabbage is 53% higher.
  • Red cabbage has 10 times less Vitamin E than Pumpkin. Pumpkin has 1.06mg of Vitamin E , while Red cabbage has 0.11mg.

Food types used in this article are Pumpkin, raw and Cabbage, red, raw.

Infographic

Pumpkin vs Red 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 Phosphorus +46.7%
Contains more Potassium +39.9%
Contains less Sodium -96.3%
Contains more Zinc +45.5%
Contains more Copper +647.1%
Contains more Calcium +114.3%
Contains more Magnesium +33.3%
Equal in Iron - 0.8
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 30% 9% 19% 30% 1% 9% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 14% 30% 12% 13% 22% 4% 6% 6%
Contains more Phosphorus +46.7%
Contains more Potassium +39.9%
Contains less Sodium -96.3%
Contains more Zinc +45.5%
Contains more Copper +647.1%
Contains more Calcium +114.3%
Contains more Magnesium +33.3%
Equal in Iron - 0.8

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 +662.8%
Contains more Vitamin E +863.6%
Contains more Vitamin B2 +59.4%
Contains more Vitamin B3 +43.5%
Contains more Vitamin B5 +102.7%
Contains more Vitamin C +533.3%
Contains more Vitamin B1 +28%
Contains more Vitamin B6 +242.6%
Contains more Folate +12.5%
Contains more Vitamin K +3372.7%
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 67% 3% 0% 190% 16% 16% 8% 9% 49% 14% 0% 96%
Contains more Vitamin A +662.8%
Contains more Vitamin E +863.6%
Contains more Vitamin B2 +59.4%
Contains more Vitamin B3 +43.5%
Contains more Vitamin B5 +102.7%
Contains more Vitamin C +533.3%
Contains more Vitamin B1 +28%
Contains more Vitamin B6 +242.6%
Contains more Folate +12.5%
Contains more Vitamin K +3372.7%

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 Red cabbage
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpkin Red cabbage Opinion
Net carbs 6g 5.27g Pumpkin
Protein 1g 1.43g Red cabbage
Fats 0.1g 0.16g Red cabbage
Carbs 6.5g 7.37g Red cabbage
Calories 26kcal 31kcal Red cabbage
Starch g 0g Red cabbage
Fructose g 1.48g Red cabbage
Sugar 2.76g 3.83g Pumpkin
Fiber 0.5g 2.1g Red cabbage
Calcium 21mg 45mg Red cabbage
Iron 0.8mg 0.8mg
Magnesium 12mg 16mg Red cabbage
Phosphorus 44mg 30mg Pumpkin
Potassium 340mg 243mg Pumpkin
Sodium 1mg 27mg Pumpkin
Zinc 0.32mg 0.22mg Pumpkin
Copper 0.127mg 0.017mg Pumpkin
Vitamin A 8513IU 1116IU Pumpkin
Vitamin E 1.06mg 0.11mg Pumpkin
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 9mg 57mg Red cabbage
Vitamin B1 0.05mg 0.064mg Red cabbage
Vitamin B2 0.11mg 0.069mg Pumpkin
Vitamin B3 0.6mg 0.418mg Pumpkin
Vitamin B5 0.298mg 0.147mg Pumpkin
Vitamin B6 0.061mg 0.209mg Red cabbage
Folate 16µg 18µg Red cabbage
Vitamin B12 0µg 0µg
Vitamin K 1.1µg 38.2µg Red cabbage
Tryptophan 0.012mg 0.012mg
Threonine 0.029mg 0.039mg Red cabbage
Isoleucine 0.031mg 0.034mg Red cabbage
Leucine 0.046mg 0.046mg
Lysine 0.054mg 0.049mg Pumpkin
Methionine 0.011mg 0.014mg Red cabbage
Phenylalanine 0.032mg 0.036mg Red cabbage
Valine 0.035mg 0.048mg Red cabbage
Histidine 0.016mg 0.024mg Red cabbage
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.052g 0.021g Red cabbage
Monounsaturated Fat 0.013g 0.012g Pumpkin
Polyunsaturated fat 0.005g 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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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
39
Red cabbage
Mineral Summary Score
18
Pumpkin
13
Red 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
9%
Red cabbage
Carbohydrates
7%
Pumpkin
7%
Red cabbage
Fats
0%
Pumpkin
1%
Red cabbage

Comparison summary

Which food is lower in Saturated Fat?
Red cabbage
Red cabbage is lower in Saturated Fat (difference - 0.031g)
Which food is lower in glycemic index?
Red cabbage
Red cabbage is lower in glycemic index (difference - 32)
Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 1.07g)
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 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.
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

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. 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.