Pumpkin vs. Chinese cabbage — In-Depth Nutrition Comparison

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How are pumpkins and Chinese cabbage different?

Pumpkins are higher in copper and vitamin A; however, Chinese cabbage is richer in vitamin C, vitamin K, folate, vitamin B6, and calcium.
Daily need coverage for vitamin C for Chinese cabbage is 45% higher.
Pumpkins contain 9 times more vitamin E than Chinese cabbage. While pumpkins contain 0.8mg of vitamin E, Chinese cabbage contains only 0.09mg.
Chinese cabbage has a lower glycemic index (32) than pumpkins (52).

Pumpkin, cooked, boiled, drained, without salt and Cabbage, chinese (pak-choi), raw 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.

Pumpkin

Chinese cabbage

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

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%

~equal in Potassium ~252mg

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.

Pumpkin

Chinese cabbage

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%

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%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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