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  6. Chinese cabbage vs. Pumpkin

Chinese cabbage vs. Pumpkin — In-Depth Nutrition Comparison

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How are Chinese cabbage and pumpkin different?

  • Chinese cabbage is richer in vitamin C, vitamin K, folate, vitamin B6, and calcium, while pumpkin is higher in vitamin A, copper, and vitamin E.
  • Chinese cabbage covers your daily need for vitamin C 40% more than pumpkin.
  • Chinese cabbage contains 41 times more vitamin K than pumpkin. Chinese cabbage contains 45.5µg of vitamin K, while pumpkin contains 1.1µg.
  • Pumpkin has a higher glycemic index (52) than Chinese cabbage (32).

Cabbage, chinese (pak-choi), raw and Pumpkin, raw types were used in this article.

Infographic

Chinese cabbage vs Pumpkin 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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +58.3%
Contains more CalciumCalcium +400%
Contains more ManganeseManganese +27.2%
Contains more SeleniumSelenium +66.7%
Contains more PotassiumPotassium +34.9%
Contains more CopperCopper +504.8%
Contains more ZincZinc +68.4%
Contains more PhosphorusPhosphorus +18.9%
Contains less SodiumSodium -98.5%
~equal in Iron ~0.8mg

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 30% 0% 142% 21% 13% 25% 11% 18% 14% 0% 2.8% 12%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin B6Vitamin B6 +218%
Contains more Vitamin KVitamin K +4036.4%
Contains more FolateFolate +312.5%
Contains more Vitamin AVitamin A +91%
Contains more Vitamin EVitamin E +1077.8%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B2Vitamin B2 +57.1%
Contains more Vitamin B3Vitamin B3 +20%
Contains more Vitamin B5Vitamin B5 +238.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Pumpkin DV% diff.
Vitamin C 45mg 9mg 40%
Vitamin K 45.5µg 1.1µg 37%
Vitamin A 223µg 426µg 23%
Folate 66µg 16µg 13%
Copper 0.021mg 0.127mg 12%
Vitamin B6 0.194mg 0.061mg 10%
Calcium 105mg 21mg 8%
Vitamin E 0.09mg 1.06mg 6%
Vitamin B5 0.088mg 0.298mg 4%
Potassium 252mg 340mg 3%
Sodium 65mg 1mg 3%
Vitamin B2 0.07mg 0.11mg 3%
Magnesium 19mg 12mg 2%
Fiber 1g 0.5g 2%
Calories 13kcal 26kcal 1%
Protein 1.5g 1g 1%
Carbs 2.18g 6.5g 1%
Zinc 0.19mg 0.32mg 1%
Phosphorus 37mg 44mg 1%
Manganese 0.159mg 0.125mg 1%
Vitamin B1 0.04mg 0.05mg 1%
Vitamin B3 0.5mg 0.6mg 1%
Polyunsaturated fat 0.096g 0.005g 1%
Protein per 100 calories 12g 3.8g N/A
Calories per 10 g protein 87kcal 260kcal N/A
Weight per 100 calories 769g 385g N/A
Fats 0.2g 0.1g 0%
Net carbs 1.18g 6g N/A
Iron 0.8mg 0.8mg 0%
Sugar 1.18g 2.76g N/A
Selenium 0.5µg 0.3µg 0%
Choline 6.4mg 8.2mg 0%
Saturated fat 0.027g 0.052g 0%
Monounsaturated fat 0.015g 0.013g 0%
Tryptophan 0.015mg 0.012mg 0%
Threonine 0.049mg 0.029mg 0%
Isoleucine 0.085mg 0.031mg 0%
Leucine 0.088mg 0.046mg 0%
Lysine 0.089mg 0.054mg 0%
Methionine 0.009mg 0.011mg 0%
Phenylalanine 0.044mg 0.032mg 0%
Valine 0.066mg 0.035mg 0%
Histidine 0.026mg 0.016mg 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
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +50%
Contains more FatsFats +100%
Contains more CarbsCarbs +198.2%
~equal in Water ~91.6g

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
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains less Sat. FatSaturated fat -48.1%
Contains more Mono. FatMonounsaturated fat +15.4%
Contains more Poly. FatPolyunsaturated fat +1820%

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 - 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.