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  6. Winter melon vs. Napa cabbage

Winter melon vs. Napa cabbage — In-Depth Nutrition Comparison

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Summary of differences between Winter melon and Napa cabbage

  • Winter melon has more Vitamin C, and Vitamin B2, while Napa cabbage has more Folate, Copper, and Manganese.
  • Winter melon covers your daily need of Vitamin C 11% more than Napa cabbage.
  • Winter melon contains 10 times more Sodium than Napa cabbage. While Winter melon contains 111mg of Sodium, Napa cabbage contains only 11mg.

These are the specific foods used in this comparison Waxgourd, (chinese preserving melon), raw and Cabbage, napa, cooked.

Infographic

Winter melon vs Napa cabbage infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Winter melon
Winter melon
2
:
7
Napa cabbage
Napa cabbage
Contains more Magnesium +25%
Contains more Zinc +335.7%
Contains more Calcium +52.6%
Contains more Iron +85%
Contains more Potassium +1350%
Contains less Sodium -90.1%
Contains more Copper +317.4%
Contains more Manganese +250%
Contains more Selenium +100%
Equal in Phosphorus - 19
Winter melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Napa cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 28% 6% 9% 8% 2% 4% 32% 27% 3%
Contains more Magnesium +25%
Contains more Zinc +335.7%
Contains more Calcium +52.6%
Contains more Iron +85%
Contains more Potassium +1350%
Contains less Sodium -90.1%
Contains more Copper +317.4%
Contains more Manganese +250%
Contains more Selenium +100%
Equal in Phosphorus - 19

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Winter melon
Winter melon
4
:
4
Napa cabbage
Napa cabbage
Contains more Vitamin C +306.3%
Contains more Vitamin B1 +700%
Contains more Vitamin B2 +340%
Contains more Vitamin B5 +280%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +16.5%
Contains more Folate +760%
Equal in Vitamin B6 - 0.037
Winter melon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 44% 10% 26% 8% 8% 9% 4% 0% 0%
Napa cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 11% 2% 6% 9% 3% 9% 33% 0% 0%
Contains more Vitamin C +306.3%
Contains more Vitamin B1 +700%
Contains more Vitamin B2 +340%
Contains more Vitamin B5 +280%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +16.5%
Contains more Folate +760%
Equal in Vitamin B6 - 0.037

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter melon
Winter melon
3
:
2
Napa cabbage
Napa cabbage
Contains more Fats +17.6%
Contains more Carbs +34.5%
Contains more Other +76.5%
Contains more Protein +175%
Equal in Water - 96.33
Winter melon
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Napa cabbage
2% 96%
Protein: 1.1 g
Fats: 0.17 g
Carbs: 2.23 g
Water: 96.33 g
Other: 0.17 g
Contains more Fats +17.6%
Contains more Carbs +34.5%
Contains more Other +76.5%
Contains more Protein +175%
Equal in Water - 96.33

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winter melon Napa cabbage
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Winter melon Napa cabbage Opinion
Net carbs 0.1g 2.23g Napa cabbage
Protein 0.4g 1.1g Napa cabbage
Fats 0.2g 0.17g Winter melon
Carbs 3g 2.23g Winter melon
Calories 13kcal 12kcal Winter melon
Fiber 2.9g Winter melon
Calcium 19mg 29mg Napa cabbage
Iron 0.4mg 0.74mg Napa cabbage
Magnesium 10mg 8mg Winter melon
Phosphorus 19mg 19mg
Potassium 6mg 87mg Napa cabbage
Sodium 111mg 11mg Napa cabbage
Zinc 0.61mg 0.14mg Winter melon
Copper 0.023mg 0.096mg Napa cabbage
Manganese 0.058mg 0.203mg Napa cabbage
Selenium 0.2µg 0.4µg Napa cabbage
Vitamin A 0IU 263IU Napa cabbage
Vitamin A RAE 0µg 13µg Napa cabbage
Vitamin C 13mg 3.2mg Winter melon
Vitamin B1 0.04mg 0.005mg Winter melon
Vitamin B2 0.11mg 0.025mg Winter melon
Vitamin B3 0.4mg 0.466mg Napa cabbage
Vitamin B5 0.133mg 0.035mg Winter melon
Vitamin B6 0.035mg 0.037mg Napa cabbage
Folate 5µg 43µg Napa cabbage
Tryptophan 0.002mg Winter melon
Lysine 0.009mg Winter melon
Methionine 0.003mg Winter melon
Saturated Fat 0.016g Napa cabbage
Monounsaturated Fat 0.037g Winter melon
Polyunsaturated fat 0.087g Winter melon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Napa cabbage
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
9%
Winter melon
7%
Napa cabbage
Minerals Daily Need Coverage Score
8%
Winter melon
12%
Napa cabbage

Comparison summary

Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Napa cabbage
Napa cabbage contains less Sodium (difference - 100mg)
Which food is lower in Saturated Fat?
Napa cabbage
Napa cabbage is lower in Saturated Fat (difference - 0.016g)
Which food is richer in minerals?
Napa cabbage
Napa cabbage is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/nutrients
  2. Napa cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168572/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.