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  6. Chinese cabbage vs. Melon

Chinese cabbage vs. Melon — In-Depth Nutrition Comparison

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How are Chinese cabbage and melon different?

  • Chinese cabbage has more vitamin A, vitamin K, vitamin C, folate, calcium, iron, and manganese than melon.
  • Daily need coverage for vitamin A for Chinese cabbage is 89% higher.
  • Chinese cabbage contains 18 times more vitamin K than melon. While Chinese cabbage contains 45.5µg of vitamin K, melon contains only 2.5µg.
  • Chinese cabbage has a lower glycemic index (32) than melon (62).

Cabbage, chinese (pak-choi), raw and Melons, casaba, raw are the varieties used in this article.

Infographic

Chinese cabbage vs Melon 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.
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%
Melon
Melon
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3.3% 16% 13% 20% 1.9% 2.1% 1.2% 4.6% 2.2%
Contains more MagnesiumMagnesium +72.7%
Contains more CalciumCalcium +854.5%
Contains more PotassiumPotassium +38.5%
Contains more IronIron +135.3%
Contains more ZincZinc +171.4%
Contains more PhosphorusPhosphorus +640%
Contains more ManganeseManganese +354.3%
Contains more SeleniumSelenium +25%
Contains more CopperCopper +185.7%
Contains less SodiumSodium -86.2%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Melon
Melon
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 73% 0% 1% 0% 3.8% 7.2% 4.4% 5% 38% 0% 6.3% 6% 4.1%
Contains more Vitamin CVitamin C +106.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +80%
Contains more Vitamin B1Vitamin B1 +166.7%
Contains more Vitamin B2Vitamin B2 +125.8%
Contains more Vitamin B3Vitamin B3 +115.5%
Contains more Vitamin B6Vitamin B6 +19%
Contains more Vitamin KVitamin K +1720%
Contains more FolateFolate +725%
Contains more CholineCholine +18.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.084mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Melon DV% diff.
Vitamin K 45.5µg 2.5µg 36%
Vitamin C 45mg 21.8mg 26%
Vitamin A 223µg 0µg 25%
Folate 66µg 8µg 15%
Calcium 105mg 11mg 9%
Iron 0.8mg 0.34mg 6%
Phosphorus 37mg 5mg 5%
Manganese 0.159mg 0.035mg 5%
Copper 0.021mg 0.06mg 4%
Vitamin B2 0.07mg 0.031mg 3%
Sodium 65mg 9mg 2%
Vitamin B1 0.04mg 0.015mg 2%
Vitamin B3 0.5mg 0.232mg 2%
Magnesium 19mg 11mg 2%
Vitamin B6 0.194mg 0.163mg 2%
Potassium 252mg 182mg 2%
Protein 1.5g 1.11g 1%
Calories 13kcal 28kcal 1%
Carbs 2.18g 6.58g 1%
Zinc 0.19mg 0.07mg 1%
Fats 0.2g 0.1g 0%
Net carbs 1.18g 5.68g N/A
Sugar 1.18g 5.69g N/A
Fiber 1g 0.9g 0%
Vitamin E 0.09mg 0.05mg 0%
Selenium 0.5µg 0.4µg 0%
Vitamin B5 0.088mg 0.084mg 0%
Choline 6.4mg 7.6mg 0%
Saturated fat 0.027g 0.025g 0%
Monounsaturated fat 0.015g 0.002g 0%
Polyunsaturated fat 0.096g 0.039g 0%
Tryptophan 0.015mg 0%
Threonine 0.049mg 0%
Isoleucine 0.085mg 0%
Leucine 0.088mg 0%
Lysine 0.089mg 0%
Methionine 0.009mg 0%
Phenylalanine 0.044mg 0%
Valine 0.066mg 0%
Histidine 0.026mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Melon
Melon
1
7% 92%
Protein: 1.11 g
Fats: 0.1 g
Carbs: 6.58 g
Water: 91.85 g
Other: 0.36 g
Contains more ProteinProtein +35.1%
Contains more FatsFats +100%
Contains more OtherOther +122.2%
Contains more CarbsCarbs +201.8%
~equal in Water ~91.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Melon
Melon
1
38% 3% 59%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.039 g
Contains more Mono. FatMonounsaturated fat +650%
Contains more Poly. FatPolyunsaturated fat +146.2%
~equal in Saturated fat ~0.025g

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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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/nutrients
  2. Melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169093/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.