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Red cabbage vs Pumpkin - In-Depth Nutrition Comparison

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The main differences between Red cabbage and Pumpkin

  • Red cabbage has more Vitamin C, Vitamin K, Vitamin B6, Fiber, and Manganese, however Pumpkin has more Vitamin A RAE, Copper, and Vitamin E .
  • Daily need coverage for Vitamin C from Red cabbage is 53% higher.
  • Pumpkin has 35 times less Vitamin K than Red cabbage. Red cabbage has 38.2µg of Vitamin K, while Pumpkin has 1.1µg.

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

Infographic

Red cabbage vs Pumpkin 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +114.3%
Contains more Magnesium +33.3%
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%
Equal in Iron - 0.8
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 14% 30% 12% 13% 22% 4% 6% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 30% 9% 19% 30% 1% 9% 43%
Contains more Calcium +114.3%
Contains more Magnesium +33.3%
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%
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 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%
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%
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%
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%
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%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +43%
Contains more Fats +60%
Contains more Carbs +13.4%
Contains more Other +23.1%
Equal in Water - 91.6
7% 90%
Protein: 1.43 g
Fats: 0.16 g
Carbs: 7.37 g
Water: 90.39 g
Other: 0.65 g
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more Protein +43%
Contains more Fats +60%
Contains more Carbs +13.4%
Contains more Other +23.1%
Equal in Water - 91.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -59.6%
Contains more Polyunsaturated fat +1500%
Equal in Monounsaturated Fat - 0.013
19% 11% 71%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.012 g
Polyunsaturated fat: 0.08 g
74% 19% 7%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.005 g
Contains less Saturated Fat -59.6%
Contains more Polyunsaturated fat +1500%
Equal in Monounsaturated Fat - 0.013

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.
Red cabbage Pumpkin
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 Red cabbage Pumpkin Opinion
Net carbs 5.27g 6g Pumpkin
Protein 1.43g 1g Red cabbage
Fats 0.16g 0.1g Red cabbage
Carbs 7.37g 6.5g Red cabbage
Calories 31kcal 26kcal Red cabbage
Fructose 1.48g Red cabbage
Sugar 3.83g 2.76g Pumpkin
Fiber 2.1g 0.5g Red cabbage
Calcium 45mg 21mg Red cabbage
Iron 0.8mg 0.8mg
Magnesium 16mg 12mg Red cabbage
Phosphorus 30mg 44mg Pumpkin
Potassium 243mg 340mg Pumpkin
Sodium 27mg 1mg Pumpkin
Zinc 0.22mg 0.32mg Pumpkin
Copper 0.017mg 0.127mg Pumpkin
Vitamin A 1116IU 8513IU Pumpkin
Vitamin A RAE 56µg 426µg Pumpkin
Vitamin E 0.11mg 1.06mg Pumpkin
Vitamin C 57mg 9mg Red cabbage
Vitamin B1 0.064mg 0.05mg Red cabbage
Vitamin B2 0.069mg 0.11mg Pumpkin
Vitamin B3 0.418mg 0.6mg Pumpkin
Vitamin B5 0.147mg 0.298mg Pumpkin
Vitamin B6 0.209mg 0.061mg Red cabbage
Folate 18µg 16µg Red cabbage
Vitamin K 38.2µg 1.1µg Red cabbage
Tryptophan 0.012mg 0.012mg
Threonine 0.039mg 0.029mg Red cabbage
Isoleucine 0.034mg 0.031mg Red cabbage
Leucine 0.046mg 0.046mg
Lysine 0.049mg 0.054mg Pumpkin
Methionine 0.014mg 0.011mg Red cabbage
Phenylalanine 0.036mg 0.032mg Red cabbage
Valine 0.048mg 0.035mg Red cabbage
Histidine 0.024mg 0.016mg Red cabbage
Saturated Fat 0.021g 0.052g Red cabbage
Monounsaturated Fat 0.012g 0.013g Pumpkin
Polyunsaturated fat 0.08g 0.005g Red cabbage

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
39%
Red cabbage
55%
Pumpkin
Minerals Daily Need Coverage Score
13%
Red cabbage
18%
Pumpkin

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. Red cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169977/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.