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  6. Chinese cabbage vs. Pumpkin flowers

Chinese cabbage vs. Pumpkin flowers — In-Depth Nutrition Comparison

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Important differences between Chinese cabbage and pumpkin flowers

  • Pumpkin flowers have less vitamin C, vitamin A, and calcium.
  • Chinese cabbage's daily need coverage for vitamin C is 19% more.
  • Chinese cabbage has 3 times more calcium than pumpkin flowers. Chinese cabbage has 105mg of calcium, while pumpkin flowers have 39mg.

The food varieties used in the comparison are Cabbage, chinese (pak-choi), raw and Pumpkin flowers, raw.

Infographic

Chinese cabbage vs Pumpkin flowers infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 12% 15% 26% 0% 0% 21% 0.65% 0% 3.8%
Contains more CalciumCalcium +169.2%
Contains more PotassiumPotassium +45.7%
Contains more IronIron +14.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +26.3%
Contains more PhosphorusPhosphorus +32.4%
Contains less SodiumSodium -92.3%
Contains more SeleniumSelenium +40%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 150% 0% 74% 1.8% 10% 16% 9.4% 5.3% 45% 0% 114% 50%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 93% 0% 32% 0% 11% 17% 13% 0% 0% 0% 0% 44%
Contains more Vitamin CVitamin C +60.7%
Contains more Vitamin AVitamin A +129.9%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +11.9%
Contains more Vitamin B3Vitamin B3 +38%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.042mg
~equal in Vitamin B2 ~0.075mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Pumpkin flowers DV% diff.
Vitamin K 45.5µg 38%
Vitamin C 45mg 28mg 19%
Vitamin B6 0.194mg 15%
Vitamin A 223µg 97µg 14%
Calcium 105mg 39mg 7%
Manganese 0.159mg 7%
Fiber 1g 4%
Sodium 65mg 5mg 3%
Potassium 252mg 173mg 2%
Copper 0.021mg 2%
Zinc 0.19mg 2%
Phosphorus 37mg 49mg 2%
Vitamin B5 0.088mg 2%
Folate 66µg 59µg 2%
Protein 1.5g 1.03g 1%
Magnesium 19mg 24mg 1%
Iron 0.8mg 0.7mg 1%
Vitamin E 0.09mg 1%
Vitamin B3 0.5mg 0.69mg 1%
Choline 6.4mg 1%
Polyunsaturated fat 0.096g 0.004g 1%
Calories 13kcal 15kcal 0%
Protein per 100 calories 12g 6.9g N/A
Calories per 10 g protein 87kcal 146kcal N/A
Weight per 100 calories 769g 667g N/A
Fats 0.2g 0.07g 0%
Net carbs 1.18g 3.28g N/A
Carbs 2.18g 3.28g 0%
Sugar 1.18g N/A
Selenium 0.5µg 0.7µg 0%
Vitamin B1 0.04mg 0.042mg 0%
Vitamin B2 0.07mg 0.075mg 0%
Saturated fat 0.027g 0.036g 0%
Monounsaturated fat 0.015g 0.009g 0%
Tryptophan 0.015mg 0%
Threonine 0.049mg 0%
Isoleucine 0.085mg 0%
Leucine 0.088mg 0%
Lysine 0.089mg 0%
Methionine 0.009mg 0%
Phenylalanine 0.044mg 0%
Valine 0.066mg 0%
Histidine 0.026mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
3% 95%
Protein: 1.03 g
Fats: 0.07 g
Carbs: 3.28 g
Water: 95.15 g
Other: 0.47 g
Contains more ProteinProtein +45.6%
Contains more FatsFats +185.7%
Contains more CarbsCarbs +50.5%
~equal in Water ~95.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
73% 18% 8%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.004 g
Contains less Sat. FatSaturated fat -25%
Contains more Mono. FatMonounsaturated fat +66.7%
Contains more Poly. FatPolyunsaturated fat +2300%

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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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/nutrients
  2. Pumpkin flowers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169270/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.