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Napa cabbage vs. Wax gourd — In-Depth Nutrition Comparison

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The main differences between napa cabbage and wax gourd

  • Napa cabbage has more folate, copper, manganese, and vitamin A; however, wax gourd has more vitamin C.
  • Napa cabbage is lower in sodium.

Food types used in this article are Cabbage, napa, cooked and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt.

Infographic

Napa cabbage vs Wax gourd infographic
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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 5.7% 8.7% 7.7% 28% 32% 3.8% 8.1% 1.4% 26% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.4% 0.44% 14% 7.3% 16% 7.3% 14% 7.3% 1.1%
Contains more CalciumCalcium +61.1%
Contains more PotassiumPotassium +1640%
Contains more IronIron +94.7%
Contains more CopperCopper +336.4%
Contains more PhosphorusPhosphorus +11.8%
Contains less SodiumSodium -89.7%
Contains more ManganeseManganese +262.5%
Contains more SeleniumSelenium +100%
Contains more MagnesiumMagnesium +25%
Contains more ZincZinc +321.4%

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 11% 4.3% 0% 0% 1.3% 5.8% 8.7% 2.1% 8.5% 0% 0% 32% 0%
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 35% 0% 1.6% 0% 8.5% 0.23% 7.2% 7.3% 7.4% 0% 7% 3% 2.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +2400%
Contains more Vitamin B3Vitamin B3 +21.4%
Contains more Vitamin B6Vitamin B6 +15.6%
Contains more FolateFolate +975%
Contains more Vitamin CVitamin C +228.1%
Contains more Vitamin B1Vitamin B1 +580%
Contains more Vitamin B5Vitamin B5 +245.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Napa cabbage Wax gourd DV% diff.
Folate 43µg 4µg 10%
Vitamin C 3.2mg 10.5mg 8%
Copper 0.096mg 0.022mg 8%
Manganese 0.203mg 0.056mg 6%
Iron 0.74mg 0.38mg 5%
Sodium 11mg 107mg 4%
Zinc 0.14mg 0.59mg 4%
Fiber 1g 4%
Vitamin B2 0.025mg 0.001mg 2%
Vitamin B5 0.035mg 0.121mg 2%
Vitamin B1 0.005mg 0.034mg 2%
Potassium 87mg 5mg 2%
Vitamin K 2.8µg 2%
Calcium 29mg 18mg 1%
Vitamin B3 0.466mg 0.384mg 1%
Choline 4.9mg 1%
Vitamin A 13µg 0µg 1%
Protein 1.1g 0.4g 1%
Polyunsaturated fat 0.088g 1%
Vitamin E 0.08mg 1%
Calories 12kcal 14kcal 0%
Fats 0.17g 0.2g 0%
Net carbs 2.23g 2.04g N/A
Carbs 2.23g 3.04g 0%
Magnesium 8mg 10mg 0%
Sugar 1.18g N/A
Phosphorus 19mg 17mg 0%
Selenium 0.4µg 0.2µg 0%
Vitamin B6 0.037mg 0.032mg 0%
Saturated fat 0.016g 0%
Monounsaturated fat 0.037g 0%
Tryptophan 0.002mg 0%
Lysine 0.009mg 0%
Methionine 0.003mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 96%
Protein: 1.1 g
Fats: 0.17 g
Carbs: 2.23 g
Water: 96.33 g
Other: 0.17 g
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Contains more ProteinProtein +175%
Contains more FatsFats +17.6%
Contains more CarbsCarbs +36.3%
Contains more OtherOther +76.5%
~equal in Water ~96.06g

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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. Napa cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168572/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.