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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, and manganese, while winter melon has more vitamin C and vitamin B2.
  • Winter melon covers your daily need for vitamin C, 11% more than napa cabbage.
  • Napa cabbage contains 15 times more potassium than winter melon. While napa cabbage contains 87mg of potassium, winter melon contains only 6mg.
  • 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.

Infographic

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

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

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 Winter melon
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Lower in price Equal
Rich in vitamins Equal

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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Napa cabbage Winter melon
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
6%
Napa cabbage
8%
Winter melon
Minerals Daily Need Coverage Score
12%
Napa cabbage
8%
Winter melon

Comparison summary

Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Napa cabbage
Napa cabbage contains less Sodium (difference - 100mg)
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 contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. 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.