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  6. Cabbage vs. Wax gourd

Cabbage vs. Wax gourd — In-Depth Nutrition Comparison

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Summary of differences between Cabbage and Wax gourd

  • Wax gourd has less Vitamin K, Vitamin C, Folate, Vitamin B6, and Fiber than Cabbage.
  • Cabbage covers your daily need of Vitamin K 61% more than Wax gourd.
  • Cabbage has 34 times more Potassium than Wax gourd. While Cabbage has 170mg of Potassium, Wax gourd has only 5mg.
  • Wax gourd has less Sugar.

These are the specific foods used in this comparison Cabbage, raw and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt.

Infographic

Cabbage vs Wax gourd 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.
Cabbage
Cabbage
8
:
2
Wax gourd
Wax gourd
Contains more Calcium +122.2%
Contains more Iron +23.7%
Contains more Magnesium +20%
Contains more Phosphorus +52.9%
Contains more Potassium +3300%
Contains less Sodium -83.2%
Contains more Manganese +185.7%
Contains more Selenium +50%
Contains more Zinc +227.8%
Contains more Copper +15.8%
Cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 18% 9% 12% 15% 3% 5% 7% 21% 2%
Wax gourd
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 8% 1% 14% 17% 8% 8% 2%
Contains more Calcium +122.2%
Contains more Iron +23.7%
Contains more Magnesium +20%
Contains more Phosphorus +52.9%
Contains more Potassium +3300%
Contains less Sodium -83.2%
Contains more Manganese +185.7%
Contains more Selenium +50%
Contains more Zinc +227.8%
Contains more Copper +15.8%

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.
Cabbage
Cabbage
9
:
1
Wax gourd
Wax gourd
Contains more Vitamin A +∞%
Contains more Vitamin E +87.5%
Contains more Vitamin C +248.6%
Contains more Vitamin B1 +79.4%
Contains more Vitamin B2 +3900%
Contains more Vitamin B5 +75.2%
Contains more Vitamin B6 +287.5%
Contains more Folate +975%
Contains more Vitamin K +2614.3%
Contains more Vitamin B3 +64.1%
Cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 3% 0% 122% 16% 10% 5% 13% 29% 33% 0% 190%
Wax gourd
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 35% 9% 1% 8% 8% 8% 3% 0% 7%
Contains more Vitamin A +∞%
Contains more Vitamin E +87.5%
Contains more Vitamin C +248.6%
Contains more Vitamin B1 +79.4%
Contains more Vitamin B2 +3900%
Contains more Vitamin B5 +75.2%
Contains more Vitamin B6 +287.5%
Contains more Folate +975%
Contains more Vitamin K +2614.3%
Contains more Vitamin B3 +64.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cabbage
Cabbage
3
:
2
Wax gourd
Wax gourd
Contains more Protein +220%
Contains more Carbs +90.8%
Contains more Other +113.3%
Contains more Fats +100%
Equal in Water - 96.06
Cabbage
6% 92%
Protein: 1.28 g
Fats: 0.1 g
Carbs: 5.8 g
Water: 92.18 g
Other: 0.64 g
Wax gourd
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Contains more Protein +220%
Contains more Carbs +90.8%
Contains more Other +113.3%
Contains more Fats +100%
Equal in Water - 96.06

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cabbage
Cabbage
0
:
3
Wax gourd
Wax gourd
Contains less Saturated Fat -52.9%
Contains more Monounsaturated Fat +117.6%
Contains more Polyunsaturated fat +417.6%
Cabbage
50% 25% 25%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.017 g
Wax gourd
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 g
Contains less Saturated Fat -52.9%
Contains more Monounsaturated Fat +117.6%
Contains more Polyunsaturated fat +417.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cabbage Wax gourd
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 Cabbage Wax gourd Opinion
Net carbs 3.3g 2.04g Cabbage
Protein 1.28g 0.4g Cabbage
Fats 0.1g 0.2g Wax gourd
Carbs 5.8g 3.04g Cabbage
Calories 25kcal 14kcal Cabbage
Fructose 1.45g Cabbage
Sugar 3.2g 1.18g Wax gourd
Fiber 2.5g 1g Cabbage
Calcium 40mg 18mg Cabbage
Iron 0.47mg 0.38mg Cabbage
Magnesium 12mg 10mg Cabbage
Phosphorus 26mg 17mg Cabbage
Potassium 170mg 5mg Cabbage
Sodium 18mg 107mg Cabbage
Zinc 0.18mg 0.59mg Wax gourd
Copper 0.019mg 0.022mg Wax gourd
Manganese 0.16mg 0.056mg Cabbage
Selenium 0.3µg 0.2µg Cabbage
Vitamin A 98IU 0IU Cabbage
Vitamin A RAE 5µg 0µg Cabbage
Vitamin E 0.15mg 0.08mg Cabbage
Vitamin C 36.6mg 10.5mg Cabbage
Vitamin B1 0.061mg 0.034mg Cabbage
Vitamin B2 0.04mg 0.001mg Cabbage
Vitamin B3 0.234mg 0.384mg Wax gourd
Vitamin B5 0.212mg 0.121mg Cabbage
Vitamin B6 0.124mg 0.032mg Cabbage
Folate 43µg 4µg Cabbage
Vitamin K 76µg 2.8µg Cabbage
Tryptophan 0.011mg 0.002mg Cabbage
Threonine 0.035mg Cabbage
Isoleucine 0.03mg Cabbage
Leucine 0.041mg Cabbage
Lysine 0.044mg 0.009mg Cabbage
Methionine 0.012mg 0.003mg Cabbage
Phenylalanine 0.032mg Cabbage
Valine 0.042mg Cabbage
Histidine 0.022mg Cabbage
Saturated Fat 0.034g 0.016g Wax gourd
Monounsaturated Fat 0.017g 0.037g Wax gourd
Polyunsaturated fat 0.017g 0.088g Wax gourd

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cabbage Wax gourd
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
35%
Cabbage
6%
Wax gourd
Minerals Daily Need Coverage Score
10%
Cabbage
8%
Wax gourd

Comparison summary

Which food is lower in Sugar?
Wax gourd
Wax gourd is lower in Sugar (difference - 2.02g)
Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.018g)
Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 0)
Which food is cheaper?
Wax gourd
Wax gourd is cheaper (difference - $0.2)
Which food contains less Sodium?
Cabbage
Cabbage contains less Sodium (difference - 89mg)
Which food is richer in minerals?
Cabbage
Cabbage is relatively richer in minerals
Which food is richer in vitamins?
Cabbage
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. Cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169975/nutrients
  2. Wax gourd - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170475/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.