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  6. Melon vs. Chinese cabbage

Melon vs. Chinese cabbage — In-Depth Nutrition Comparison

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How are melon and Chinese cabbage 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 has a lower glycemic index (32) than melon (62).

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

Infographic

Melon vs Chinese 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.
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%
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%
Contains more CopperCopper +185.7%
Contains less SodiumSodium -86.2%
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%

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.
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%
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%
Contains more CholineCholine +18.8%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.088mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Melon Chinese cabbage DV% diff.
Vitamin K 2.5µg 45.5µg 36%
Vitamin C 21.8mg 45mg 26%
Vitamin A 0µg 223µg 25%
Folate 8µg 66µg 15%
Calcium 11mg 105mg 9%
Iron 0.34mg 0.8mg 6%
Phosphorus 5mg 37mg 5%
Manganese 0.035mg 0.159mg 5%
Copper 0.06mg 0.021mg 4%
Vitamin B2 0.031mg 0.07mg 3%
Sodium 9mg 65mg 2%
Vitamin B1 0.015mg 0.04mg 2%
Vitamin B3 0.232mg 0.5mg 2%
Magnesium 11mg 19mg 2%
Vitamin B6 0.163mg 0.194mg 2%
Potassium 182mg 252mg 2%
Protein 1.11g 1.5g 1%
Calories 28kcal 13kcal 1%
Carbs 6.58g 2.18g 1%
Zinc 0.07mg 0.19mg 1%
Fats 0.1g 0.2g 0%
Net carbs 5.68g 1.18g N/A
Sugar 5.69g 1.18g N/A
Fiber 0.9g 1g 0%
Vitamin E 0.05mg 0.09mg 0%
Selenium 0.4µg 0.5µg 0%
Vitamin B5 0.084mg 0.088mg 0%
Choline 7.6mg 6.4mg 0%
Saturated fat 0.025g 0.027g 0%
Monounsaturated fat 0.002g 0.015g 0%
Polyunsaturated fat 0.039g 0.096g 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
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
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more CarbsCarbs +201.8%
Contains more ProteinProtein +35.1%
Contains more FatsFats +100%
Contains more OtherOther +122.2%
~equal in Water ~95.32g

Fat Type Comparison

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

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