Chinese cabbage vs. Pumpkin — In-Depth Nutrition Comparison

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How are Chinese cabbage and pumpkins different?

Chinese cabbage is higher in vitamin C, vitamin K, folate, vitamin B6, and calcium; however, pumpkins are richer in copper and vitamin A.
Daily need coverage for vitamin C for Chinese cabbage is 45% higher.
Chinese cabbage contains 57 times more vitamin K than pumpkins. While Chinese cabbage contains 45.5µg of vitamin K, pumpkins contain only 0.8µg.
Chinese cabbage has a lower glycemic index (32) than pumpkins (52).

Cabbage, chinese (pak-choi), raw and Pumpkin, cooked, boiled, drained, without salt are the varieties used in this article.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Chinese cabbage

Pumpkin

Contains more MagnesiumMagnesium	+111.1%
Contains more CalciumCalcium	+600%
Contains more IronIron	+40.4%
Contains more PhosphorusPhosphorus	+23.3%
Contains more ManganeseManganese	+78.7%
Contains more SeleniumSelenium	+150%

Contains more CopperCopper	+333.3%
Contains more ZincZinc	+21.1%
Contains less SodiumSodium	-98.5%

~equal in Potassium ~230mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Chinese cabbage

Pumpkin

Contains more Vitamin CVitamin C	+857.4%
Contains more Vitamin B1Vitamin B1	+29%
Contains more Vitamin B3Vitamin B3	+21.1%
Contains more Vitamin B6Vitamin B6	+340.9%
Contains more Vitamin KVitamin K	+5587.5%
Contains more FolateFolate	+633.3%

Contains more Vitamin AVitamin A	+29.1%
Contains more Vitamin EVitamin E	+788.9%
Contains more Vitamin B2Vitamin B2	+11.4%
Contains more Vitamin B5Vitamin B5	+128.4%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	45mg	4.7mg	45%
Vitamin K	45.5µg	0.8µg	37%
Folate	66µg	9µg	14%
Vitamin B6	0.194mg	0.044mg	12%
Calcium	105mg	15mg	9%
Copper	0.021mg	0.091mg	8%
Vitamin A	223µg	288µg	7%
Vitamin E	0.09mg	0.8mg	5%
Iron	0.8mg	0.57mg	3%
Sodium	65mg	1mg	3%
Manganese	0.159mg	0.089mg	3%
Protein	1.5g	0.72g	2%
Magnesium	19mg	9mg	2%
Vitamin B5	0.088mg	0.201mg	2%
Carbs	2.18g	4.9g	1%
Potassium	252mg	230mg	1%
Phosphorus	37mg	30mg	1%
Selenium	0.5µg	0.2µg	1%
Vitamin B1	0.04mg	0.031mg	1%
Vitamin B2	0.07mg	0.078mg	1%
Vitamin B3	0.5mg	0.413mg	1%
Polyunsaturated fat	0.096g	0.004g	1%
Calories	13kcal	20kcal	0%
Protein per 100 calories	12g	3.6g	N/A
Calories per 10 g protein	87kcal	278kcal	N/A
Weight per 100 calories	769g	500g	N/A
Fats	0.2g	0.07g	0%
Net carbs	1.18g	3.8g	N/A
Sugar	1.18g	2.08g	N/A
Fiber	1g	1.1g	0%
Zinc	0.19mg	0.23mg	0%
Choline	6.4mg	6.2mg	0%
Saturated fat	0.027g	0.037g	0%
Monounsaturated fat	0.015g	0.009g	0%
Tryptophan	0.015mg	0.009mg	0%
Threonine	0.049mg	0.021mg	0%
Isoleucine	0.085mg	0.023mg	0%
Leucine	0.088mg	0.034mg	0%
Lysine	0.089mg	0.039mg	0%
Methionine	0.009mg	0.008mg	0%
Phenylalanine	0.044mg	0.023mg	0%
Valine	0.066mg	0.025mg	0%
Histidine	0.026mg	0.011mg	0%