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  6. Pumpkin vs. Chinese cabbage

Pumpkin vs. Chinese cabbage — In-Depth Nutrition Comparison

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How are pumpkin and Chinese cabbage different?

  • Pumpkin is richer in vitamin A, copper, and vitamin E, while Chinese cabbage is higher in vitamin C, vitamin K, folate, vitamin B6, and calcium.
  • Chinese cabbage covers your daily need for vitamin C 40% more than pumpkin.
  • Pumpkin contains 12 times more vitamin E than Chinese cabbage. Pumpkin contains 1.06mg of vitamin E, while Chinese cabbage contains 0.09mg.
  • Pumpkin has a higher glycemic index (52) than Chinese cabbage (32).

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

Infographic

Pumpkin vs Chinese cabbage 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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
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%
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%
Contains more MagnesiumMagnesium +58.3%
Contains more CalciumCalcium +400%
Contains more ManganeseManganese +27.2%
Contains more SeleniumSelenium +66.7%
~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 30% 0% 142% 21% 13% 25% 11% 18% 14% 0% 2.8% 12%
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%
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%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin B6Vitamin B6 +218%
Contains more Vitamin KVitamin K +4036.4%
Contains more FolateFolate +312.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more CarbsCarbs +198.2%
Contains more ProteinProtein +50%
Contains more FatsFats +100%
~equal in Water ~95.32g

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/nutrients
  2. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.