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  6. Red cabbage vs. Pumpkin seed

Red cabbage vs. Pumpkin seed — In-Depth Nutrition Comparison

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A recap on differences between Red cabbage and Pumpkin seed

  • Red cabbage has more Vitamin C, and Vitamin B6, however, Pumpkin seed is higher in Zinc, Copper, Fiber, Magnesium, Iron, Potassium, and Manganese.
  • Pumpkin seed covers your daily Zinc needs 92% more than Red cabbage.
  • Pumpkin seed contains 190 times less Vitamin C than Red cabbage. Red cabbage contains 57mg of Vitamin C, while Pumpkin seed contains 0.3mg.
  • Red cabbage has less Saturated Fat.

Food varieties used in this article are Cabbage, red, raw and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Red cabbage vs Pumpkin seed 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.
Red cabbage
Red cabbage
1
:
9
Pumpkin seed
Pumpkin seed
Contains more Calcium +22.2%
Contains more Iron +313.8%
Contains more Magnesium +1537.5%
Contains more Phosphorus +206.7%
Contains more Potassium +278.2%
Contains less Sodium -33.3%
Contains more Zinc +4581.8%
Contains more Copper +3958.8%
Contains more Manganese +104.1%
Red cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 30% 12% 13% 22% 4% 6% 6% 32% 4%
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Contains more Calcium +22.2%
Contains more Iron +313.8%
Contains more Magnesium +1537.5%
Contains more Phosphorus +206.7%
Contains more Potassium +278.2%
Contains less Sodium -33.3%
Contains more Zinc +4581.8%
Contains more Copper +3958.8%
Contains more Manganese +104.1%

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.
Red cabbage
Red cabbage
10
:
0
Pumpkin seed
Pumpkin seed
Contains more Vitamin A +1700%
Contains more Vitamin C +18900%
Contains more Vitamin B1 +88.2%
Contains more Vitamin B2 +32.7%
Contains more Vitamin B3 +46.2%
Contains more Vitamin B5 +162.5%
Contains more Vitamin B6 +464.9%
Contains more Folate +100%
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%
Pumpkin seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Contains more Vitamin A +1700%
Contains more Vitamin C +18900%
Contains more Vitamin B1 +88.2%
Contains more Vitamin B2 +32.7%
Contains more Vitamin B3 +46.2%
Contains more Vitamin B5 +162.5%
Contains more Vitamin B6 +464.9%
Contains more Folate +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red cabbage
Red cabbage
1
:
4
Pumpkin seed
Pumpkin seed
Contains more Water +1908.7%
Contains more Protein +1197.2%
Contains more Fats +12025%
Contains more Carbs +629.3%
Contains more Other +484.6%
Red cabbage
7% 90%
Protein: 1.43 g
Fats: 0.16 g
Carbs: 7.37 g
Water: 90.39 g
Other: 0.65 g
Pumpkin seed
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more Water +1908.7%
Contains more Protein +1197.2%
Contains more Fats +12025%
Contains more Carbs +629.3%
Contains more Other +484.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Red cabbage
Red cabbage
1
:
2
Pumpkin seed
Pumpkin seed
Contains less Saturated Fat -99.4%
Contains more Monounsaturated Fat +50166.7%
Contains more Polyunsaturated fat +10955%
Red cabbage
19% 11% 71%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.012 g
Polyunsaturated fat: 0.08 g
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Contains less Saturated Fat -99.4%
Contains more Monounsaturated Fat +50166.7%
Contains more Polyunsaturated fat +10955%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Red cabbage Pumpkin seed Opinion
Net carbs 5.27g 35.35g Pumpkin seed
Protein 1.43g 18.55g Pumpkin seed
Fats 0.16g 19.4g Pumpkin seed
Carbs 7.37g 53.75g Pumpkin seed
Calories 31kcal 446kcal Pumpkin seed
Fructose 1.48g Red cabbage
Sugar 3.83g Pumpkin seed
Fiber 2.1g 18.4g Pumpkin seed
Calcium 45mg 55mg Pumpkin seed
Iron 0.8mg 3.31mg Pumpkin seed
Magnesium 16mg 262mg Pumpkin seed
Phosphorus 30mg 92mg Pumpkin seed
Potassium 243mg 919mg Pumpkin seed
Sodium 27mg 18mg Pumpkin seed
Zinc 0.22mg 10.3mg Pumpkin seed
Copper 0.017mg 0.69mg Pumpkin seed
Manganese 0.243mg 0.496mg Pumpkin seed
Selenium 0.6µg Red cabbage
Vitamin A 1116IU 62IU Red cabbage
Vitamin A RAE 56µg 3µg Red cabbage
Vitamin E 0.11mg Red cabbage
Vitamin C 57mg 0.3mg Red cabbage
Vitamin B1 0.064mg 0.034mg Red cabbage
Vitamin B2 0.069mg 0.052mg Red cabbage
Vitamin B3 0.418mg 0.286mg Red cabbage
Vitamin B5 0.147mg 0.056mg Red cabbage
Vitamin B6 0.209mg 0.037mg Red cabbage
Folate 18µg 9µg Red cabbage
Vitamin K 38.2µg Red cabbage
Tryptophan 0.012mg 0.326mg Pumpkin seed
Threonine 0.039mg 0.683mg Pumpkin seed
Isoleucine 0.034mg 0.956mg Pumpkin seed
Leucine 0.046mg 1.572mg Pumpkin seed
Lysine 0.049mg 1.386mg Pumpkin seed
Methionine 0.014mg 0.417mg Pumpkin seed
Phenylalanine 0.036mg 0.924mg Pumpkin seed
Valine 0.048mg 1.491mg Pumpkin seed
Histidine 0.024mg 0.515mg Pumpkin seed
Saturated Fat 0.021g 3.67g Red cabbage
Monounsaturated Fat 0.012g 6.032g Pumpkin seed
Polyunsaturated fat 0.08g 8.844g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red cabbage Pumpkin seed
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
39%
Red cabbage
4%
Pumpkin seed
Minerals Daily Need Coverage Score
14%
Red cabbage
103%
Pumpkin seed

Comparison summary

Which food is lower in Saturated Fat?
Red cabbage
Red cabbage is lower in Saturated Fat (difference - 3.649g)
Which food is lower in glycemic index?
Red cabbage
Red cabbage is lower in glycemic index (difference - 32)
Which food is cheaper?
Red cabbage
Red cabbage is cheaper (difference - $1.9)
Which food is richer in vitamins?
Red cabbage
Red cabbage is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 3.83g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 9mg)
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Red cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169977/nutrients
  2. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.