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

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Summary of differences between napa cabbage and winter melon

  • Napa cabbage has more folate, copper, manganese, and vitamin A, while winter melon has more vitamin C and vitamin B2.
  • Winter melon covers your daily need for vitamin C, 11% more than napa cabbage.
  • The amount of sodium in napa cabbage is lower.

These are the specific foods used in this comparison Cabbage, napa, cooked and Waxgourd, (chinese preserving melon), raw.

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Napa cabbage vs Winter melon 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% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Contains more CalciumCalcium +52.6%
Contains more PotassiumPotassium +1350%
Contains more IronIron +85%
Contains more CopperCopper +317.4%
Contains less SodiumSodium -90.1%
Contains more ManganeseManganese +250%
Contains more SeleniumSelenium +100%
Contains more MagnesiumMagnesium +25%
Contains more ZincZinc +335.7%
~equal in Phosphorus ~19mg

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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +16.5%
Contains more FolateFolate +760%
Contains more Vitamin CVitamin C +306.3%
Contains more Vitamin B1Vitamin B1 +700%
Contains more Vitamin B2Vitamin B2 +340%
Contains more Vitamin B5Vitamin B5 +280%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.035mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Napa cabbage Winter melon DV% diff.
Fiber 2.9g 12%
Vitamin C 3.2mg 13mg 11%
Folate 43µg 5µg 10%
Copper 0.096mg 0.023mg 8%
Vitamin B2 0.025mg 0.11mg 7%
Manganese 0.203mg 0.058mg 6%
Iron 0.74mg 0.4mg 4%
Zinc 0.14mg 0.61mg 4%
Sodium 11mg 111mg 4%
Vitamin B1 0.005mg 0.04mg 3%
Vitamin B5 0.035mg 0.133mg 2%
Potassium 87mg 6mg 2%
Vitamin A 13µg 0µg 1%
Polyunsaturated fat 0.087g 1%
Calcium 29mg 19mg 1%
Protein 1.1g 0.4g 1%
Calories 12kcal 13kcal 0%
Fats 0.17g 0.2g 0%
Net carbs 2.23g 0.1g N/A
Carbs 2.23g 3g 0%
Magnesium 8mg 10mg 0%
Phosphorus 19mg 19mg 0%
Selenium 0.4µg 0.2µg 0%
Vitamin B3 0.466mg 0.4mg 0%
Vitamin B6 0.037mg 0.035mg 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 g
Water: 96.1 g
Other: 0.3 g
Contains more ProteinProtein +175%
Contains more FatsFats +17.6%
Contains more CarbsCarbs +34.5%
Contains more OtherOther +76.5%
~equal in Water ~96.1g

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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. 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.