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  6. Napa cabbage vs. Wax gourd

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, and Manganese, however, Wax gourd has more Vitamin C.
  • Wax gourd has 17 times less Potassium than Napa cabbage. Napa cabbage has 87mg of Potassium, while Wax gourd has 5mg.
  • 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
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.
Napa cabbage
Napa cabbage
8
:
2
Wax gourd
Wax gourd
Contains more Calcium +61.1%
Contains more Iron +94.7%
Contains more Phosphorus +11.8%
Contains more Potassium +1640%
Contains less Sodium -89.7%
Contains more Copper +336.4%
Contains more Manganese +262.5%
Contains more Selenium +100%
Contains more Magnesium +25%
Contains more Zinc +321.4%
Napa cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 28% 6% 9% 8% 2% 4% 32% 27% 3%
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 +61.1%
Contains more Iron +94.7%
Contains more Phosphorus +11.8%
Contains more Potassium +1640%
Contains less Sodium -89.7%
Contains more Copper +336.4%
Contains more Manganese +262.5%
Contains more Selenium +100%
Contains more Magnesium +25%
Contains more Zinc +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.
Napa cabbage
Napa cabbage
5
:
5
Wax gourd
Wax gourd
Contains more Vitamin A +∞%
Contains more Vitamin B2 +2400%
Contains more Vitamin B3 +21.4%
Contains more Vitamin B6 +15.6%
Contains more Folate +975%
Contains more Vitamin C +228.1%
Contains more Vitamin B1 +580%
Contains more Vitamin B5 +245.7%
Napa cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 11% 2% 6% 9% 3% 9% 33% 0% 0%
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 B2 +2400%
Contains more Vitamin B3 +21.4%
Contains more Vitamin B6 +15.6%
Contains more Folate +975%
Contains more Vitamin C +228.1%
Contains more Vitamin B1 +580%
Contains more Vitamin B5 +245.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Napa cabbage
Napa cabbage
2
:
3
Wax gourd
Wax gourd
Contains more Protein +175%
Contains more Fats +17.6%
Contains more Carbs +36.3%
Contains more Other +76.5%
Equal in Water - 96.06
Napa cabbage
2% 96%
Protein: 1.1 g
Fats: 0.17 g
Carbs: 2.23 g
Water: 96.33 g
Other: 0.17 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 +175%
Contains more Fats +17.6%
Contains more Carbs +36.3%
Contains more Other +76.5%
Equal in Water - 96.06

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Napa cabbage Wax gourd Opinion
Net carbs 2.23g 2.04g Napa cabbage
Protein 1.1g 0.4g Napa cabbage
Fats 0.17g 0.2g Wax gourd
Carbs 2.23g 3.04g Wax gourd
Calories 12kcal 14kcal Wax gourd
Sugar 1.18g Napa cabbage
Fiber 1g Wax gourd
Calcium 29mg 18mg Napa cabbage
Iron 0.74mg 0.38mg Napa cabbage
Magnesium 8mg 10mg Wax gourd
Phosphorus 19mg 17mg Napa cabbage
Potassium 87mg 5mg Napa cabbage
Sodium 11mg 107mg Napa cabbage
Zinc 0.14mg 0.59mg Wax gourd
Copper 0.096mg 0.022mg Napa cabbage
Manganese 0.203mg 0.056mg Napa cabbage
Selenium 0.4µg 0.2µg Napa cabbage
Vitamin A 263IU 0IU Napa cabbage
Vitamin A RAE 13µg 0µg Napa cabbage
Vitamin E 0.08mg Wax gourd
Vitamin C 3.2mg 10.5mg Wax gourd
Vitamin B1 0.005mg 0.034mg Wax gourd
Vitamin B2 0.025mg 0.001mg Napa cabbage
Vitamin B3 0.466mg 0.384mg Napa cabbage
Vitamin B5 0.035mg 0.121mg Wax gourd
Vitamin B6 0.037mg 0.032mg Napa cabbage
Folate 43µg 4µg Napa cabbage
Vitamin K 2.8µg Wax gourd
Tryptophan 0.002mg Wax gourd
Lysine 0.009mg Wax gourd
Methionine 0.003mg Wax gourd
Saturated Fat 0.016g Napa cabbage
Monounsaturated Fat 0.037g Wax gourd
Polyunsaturated fat 0.088g Wax gourd

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Napa 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
7%
Napa cabbage
6%
Wax gourd
Minerals Daily Need Coverage Score
12%
Napa cabbage
8%
Wax gourd

Comparison summary

Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 32)
Which food is lower in Sugar?
Napa cabbage
Napa cabbage is lower in Sugar (difference - 1.18g)
Which food contains less Sodium?
Napa cabbage
Napa cabbage contains less Sodium (difference - 96mg)
Which food is lower in Saturated Fat?
Napa cabbage
Napa cabbage is lower in Saturated Fat (difference - 0.016g)
Which food is richer in minerals?
Napa cabbage
Napa cabbage is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.