Napa Cabbage vs. Pumpkin Puree
Nutrition comparison of Cooked Napa Cabbage and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
napa cabbage
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in napa cabbage and pumpkin puree:
- Napa cabbage has 65% less calories than pumpkin puree.
- Pumpkin puree has more thiamin, riboflavin and pantothenic acid, however, napa cabbage contains more folate.
- Pumpkin puree is a great source of dietary fiber and potassium.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Napa Cabbage (Cabbage, napa, cooked) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Napa cabbage has 65% less calories than pumpkin puree - pumpkin puree has 34 calories per 100 grams and napa cabbage has 12 calories.
For macronutrient ratios, napa cabbage is heavier in protein, much lighter in carbs and heavier in fat compared to pumpkin puree per calorie. Napa cabbage has a macronutrient ratio of 30:59:11 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Napa Cabbage | Pumpkin Puree | |
|---|---|---|
| Protein | 30% | 11% |
| Carbohydrates | 59% | 82% |
| Fat | 11% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree and napa cabbage contain similar amounts of carbs - pumpkin puree has 8.1g of total carbs per 100 grams and napa cabbage has 2.2g of carbohydrates.
dietary fiber
Pumpkin puree is a great source of dietary fiber and it has more dietary fiber than napa cabbage - pumpkin puree has 2.9g of dietary fiber per 100 grams and napa cabbage does not contain significant amounts.
sugar
Napa cabbage has less sugar than pumpkin puree - pumpkin puree has 3.3g of sugar per 100 grams and napa cabbage does not contain significant amounts.
Protein
protein
Pumpkin puree and napa cabbage contain similar amounts of protein - pumpkin puree has 1.1g of protein per 100 grams and napa cabbage has 1.1g of protein.
Fat
saturated fat
Both pumpkin puree and napa cabbage are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and napa cabbage does not contain significant amounts.
Vitamins
Vitamin C
Pumpkin puree and napa cabbage contain similar amounts of Vitamin C - pumpkin puree has 4.2mg of Vitamin C per 100 grams and napa cabbage has 3.2mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has 58 times more Vitamin A than napa cabbage - pumpkin puree has 778ug of Vitamin A per 100 grams and napa cabbage has 13ug of Vitamin A.
Vitamin E
Pumpkin puree has more Vitamin E than napa cabbage - pumpkin puree has 1.1mg of Vitamin E per 100 grams and napa cabbage does not contain significant amounts.
Vitamin K
Pumpkin puree has more Vitamin K than napa cabbage - pumpkin puree has 16ug of Vitamin K per 100 grams and napa cabbage does not contain significant amounts.
The B Vitamins
Pumpkin puree has more thiamin, riboflavin and pantothenic acid, however, napa cabbage contains more folate. Both napa cabbage and pumpkin puree contain significant amounts of niacin and Vitamin B6.
| Napa Cabbage | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.005 MG | 0.024 MG |
| Riboflavin | 0.025 MG | 0.054 MG |
| Niacin | 0.466 MG | 0.367 MG |
| Pantothenic acid | 0.035 MG | 0.4 MG |
| Vitamin B6 | 0.037 MG | 0.056 MG |
| Folate | 43 UG | 12 UG |
Minerals
calcium
Pumpkin puree and napa cabbage contain similar amounts of calcium - pumpkin puree has 26mg of calcium per 100 grams and napa cabbage has 29mg of calcium.
iron
Pumpkin puree has 88% more iron than napa cabbage - pumpkin puree has 1.4mg of iron per 100 grams and napa cabbage has 0.74mg of iron.
potassium
Pumpkin puree is a great source of potassium and it has 137% more potassium than napa cabbage - pumpkin puree has 206mg of potassium per 100 grams and napa cabbage has 87mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Napa Cabbage | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 133 UG | 6940 UG |
| alpha-carotene | 49 UG | 4795 UG |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Napa Cabbage (Cabbage, napa, cooked) and Pumpkin Puree (Pumpkin, canned, without salt) .
Cooked Napa Cabbage g
()
|
Daily Values (%) |
Pumpkin Puree g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pumpkin puree or napa cabbage contain more calories in 100 grams?Napa cabbage has 70% less calories than pumpkin puree - pumpkin puree has 34 calories in 100g and napa cabbage has 12 calories.
Does pumpkin puree or napa cabbage have more carbohydrates?
By weight, pumpkin puree and napa cabbage contain similar amounts of carbs - pumpkin puree has 8.1g of carbs for 100g and napa cabbage has 2.2g of carbohydrates.