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

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How are Chinese cabbage and Winter melon different?

  • Chinese cabbage is higher in Vitamin C, Vitamin A RAE, Folate, Vitamin B6, Calcium, and Potassium, however, Winter melon is richer in Fiber.
  • Daily need coverage for Vitamin C from Chinese cabbage is 36% higher.

Cabbage, chinese (pak-choi), raw and Waxgourd, (chinese preserving melon), raw are the varieties used in this article.

Infographic

Chinese cabbage vs Winter 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.
Contains more Calcium +452.6%
Contains more Iron +100%
Contains more Magnesium +90%
Contains more Phosphorus +94.7%
Contains more Potassium +4100%
Contains less Sodium -41.4%
Contains more Manganese +174.1%
Contains more Selenium +150%
Contains more Zinc +221.1%
Equal in Copper - 0.023
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Contains more Calcium +452.6%
Contains more Iron +100%
Contains more Magnesium +90%
Contains more Phosphorus +94.7%
Contains more Potassium +4100%
Contains less Sodium -41.4%
Contains more Manganese +174.1%
Contains more Selenium +150%
Contains more Zinc +221.1%
Equal in Copper - 0.023

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin C +246.2%
Contains more Vitamin B3 +25%
Contains more Vitamin B6 +454.3%
Contains more Folate +1220%
Contains more Vitamin B2 +57.1%
Contains more Vitamin B5 +51.1%
Equal in Vitamin B1 - 0.04
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 269% 2% 0% 150% 10% 17% 10% 6% 45% 50% 0% 4% 114%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 44% 10% 26% 8% 8% 9% 4% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +246.2%
Contains more Vitamin B3 +25%
Contains more Vitamin B6 +454.3%
Contains more Folate +1220%
Contains more Vitamin B2 +57.1%
Contains more Vitamin B5 +51.1%
Equal in Vitamin B1 - 0.04

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +275%
Contains more Other +166.7%
Contains more Carbs +37.6%
Equal in Fats - 0.2
Equal in Water - 96.1
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more Protein +275%
Contains more Other +166.7%
Contains more Carbs +37.6%
Equal in Fats - 0.2
Equal in Water - 96.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +10.3%
Contains less Saturated Fat -40.7%
Contains more Monounsaturated Fat +146.7%
Equal in Polyunsaturated fat - 0.087
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
Contains more Polyunsaturated fat +10.3%
Contains less Saturated Fat -40.7%
Contains more Monounsaturated Fat +146.7%
Equal in Polyunsaturated fat - 0.087

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chinese cabbage Winter melon Opinion
Net carbs 1.18g 0.1g Chinese cabbage
Protein 1.5g 0.4g Chinese cabbage
Fats 0.2g 0.2g
Carbs 2.18g 3g Winter melon
Calories 13kcal 13kcal
Sugar 1.18g Winter melon
Fiber 1g 2.9g Winter melon
Calcium 105mg 19mg Chinese cabbage
Iron 0.8mg 0.4mg Chinese cabbage
Magnesium 19mg 10mg Chinese cabbage
Phosphorus 37mg 19mg Chinese cabbage
Potassium 252mg 6mg Chinese cabbage
Sodium 65mg 111mg Chinese cabbage
Zinc 0.19mg 0.61mg Winter melon
Copper 0.021mg 0.023mg Winter melon
Manganese 0.159mg 0.058mg Chinese cabbage
Selenium 0.5µg 0.2µg Chinese cabbage
Vitamin A 4468IU 0IU Chinese cabbage
Vitamin A RAE 223µg 0µg Chinese cabbage
Vitamin E 0.09mg Chinese cabbage
Vitamin C 45mg 13mg Chinese cabbage
Vitamin B1 0.04mg 0.04mg
Vitamin B2 0.07mg 0.11mg Winter melon
Vitamin B3 0.5mg 0.4mg Chinese cabbage
Vitamin B5 0.088mg 0.133mg Winter melon
Vitamin B6 0.194mg 0.035mg Chinese cabbage
Folate 66µg 5µg Chinese cabbage
Choline 6.4mg Chinese cabbage
Vitamin K 45.5µg Chinese cabbage
Tryptophan 0.015mg 0.002mg Chinese cabbage
Threonine 0.049mg Chinese cabbage
Isoleucine 0.085mg Chinese cabbage
Leucine 0.088mg Chinese cabbage
Lysine 0.089mg 0.009mg Chinese cabbage
Methionine 0.009mg 0.003mg Chinese cabbage
Phenylalanine 0.044mg Chinese cabbage
Valine 0.066mg Chinese cabbage
Histidine 0.026mg Chinese cabbage
Saturated Fat 0.027g 0.016g Winter melon
Monounsaturated Fat 0.015g 0.037g Winter melon
Polyunsaturated fat 0.096g 0.087g Chinese cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese cabbage Winter melon
Low Fats diet Equal
Low Carbs diet ok
Low Calories diet Equal
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
52%
Chinese cabbage
8%
Winter melon
Minerals Daily Need Coverage Score
16%
Chinese cabbage
8%
Winter melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 1.18g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.011g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 32)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $0.4)
Which food contains less Sodium?
Chinese cabbage
Chinese cabbage contains less Sodium (difference - 46mg)
Which food is richer in minerals?
Chinese cabbage
Chinese cabbage is relatively richer in minerals
Which food is richer in vitamins?
Chinese cabbage
Chinese cabbage is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.