Pumpkin Seeds vs. Cabbage
Nutrition comparison of Pumpkin Seeds and Cabbage
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pumpkin seeds
versus
cabbage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin seeds and cabbage:
- Both cabbage and pumpkin seeds are high in dietary fiber.
- Cabbage has more pantothenic acid, Vitamin B6 and folate.
- Cabbage has signficantly less saturated fat than pumpkin seed.
- Cabbage has signficantly more Vitamin K than pumpkin seed.
- Cabbage is an excellent source of Vitamin C.
- Pumpkin seed is a great source of calcium.
- Pumpkin seed is an excellent source of iron, potassium and protein.
USDA sources for nutritional information: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Cabbage (Cabbage, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin seed is high in calories and cabbage has 94% less calories than pumpkin seed - cabbage has 25 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, pumpkin seeds is much lighter in carbs, much heavier in fat and similar to cabbage for protein. Pumpkin seeds has a macronutrient ratio of 16:46:38 and for cabbage, 17:80:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Seeds | Cabbage | |
|---|---|---|
| Protein | 16% | 17% |
| Carbohydrates | 46% | 80% |
| Fat | 38% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and cabbage has 89% less carbohydrates than pumpkin seed - cabbage has 5.8g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.
dietary fiber
Both cabbage and pumpkin seeds are high in dietary fiber. Pumpkin seed has 636% more dietary fiber than cabbage - cabbage has 2.5g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
sugar
Pumpkin seed has less sugar than cabbage - cabbage has 3.2g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Pumpkin seed is an excellent source of protein and it has 13 times more protein than cabbage - cabbage has 1.3g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Cabbage has signficantly less saturated fat than pumpkin seed - cabbage has 0.03g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
Vitamins
Vitamin C
Cabbage is an excellent source of Vitamin C and it has 121 times more Vitamin C than pumpkin seed - cabbage has 36.6mg of Vitamin C per 100 grams and pumpkin seed has 0.3mg of Vitamin C.
Vitamin A
Cabbage and pumpkin seeds contain similar amounts of Vitamin A - cabbage has 5ug of Vitamin A per 100 grams and pumpkin seed has 3ug of Vitamin A.
Vitamin E
Cabbage and pumpkin seeds contain similar amounts of Vitamin E - cabbage has 0.15mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Cabbage has signficantly more Vitamin K than pumpkin seed - cabbage has 76ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Cabbage has more pantothenic acid, Vitamin B6 and folate. Both pumpkin seeds and cabbage contain significant amounts of thiamin, riboflavin and niacin.
| Pumpkin Seeds | Cabbage | |
|---|---|---|
| Thiamin | 0.034 MG | 0.061 MG |
| Riboflavin | 0.052 MG | 0.04 MG |
| Niacin | 0.286 MG | 0.234 MG |
| Pantothenic acid | 0.056 MG | 0.212 MG |
| Vitamin B6 | 0.037 MG | 0.124 MG |
| Folate | 9 UG | 43 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 38% more calcium than cabbage - cabbage has 40mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 604% more iron than cabbage - cabbage has 0.47mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.
potassium
Pumpkin seed is an excellent source of potassium and it has 441% more potassium than cabbage - cabbage has 170mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than cabbage per 100 grams.
| Pumpkin Seeds | Cabbage | |
|---|---|---|
| linoleic acid | 8.759 G | 0.017 G |
| Total | 8.759 G | 0.017 G |
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: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Cabbage (Cabbage, raw) .
Pumpkin Seeds g
()
|
Daily Values (%) |
Cabbage 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 cabbage or pumpkin seeds contain more calories in 100 grams?Pumpkin seed is high in calories and cabbage has 90% less calories than pumpkin seed - cabbage has 25 calories in 100g and pumpkin seed has 446 calories.
Does cabbage or pumpkin seeds have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and cabbage has 90% fewer carbohydrates than pumpkin seed - cabbage has 5.8g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does cabbage or pumpkin seeds contain more iron?
Pumpkin seed is an abundant source of iron and it has 600% more iron than cabbage - cabbage has 0.47mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does cabbage or pumpkin seeds contain more potassium?
Pumpkin seed is a rich source of potassium and it has 440% more potassium than cabbage - cabbage has 170mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.