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  6. Napa cabbage vs. Winter melon

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 of 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
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
7
:
2
Winter melon
Winter melon
Contains more Calcium +52.6%
Contains more Iron +85%
Contains more Potassium +1350%
Contains less Sodium -90.1%
Contains more Copper +317.4%
Contains more Manganese +250%
Contains more Selenium +100%
Contains more Magnesium +25%
Contains more Zinc +335.7%
Equal in Phosphorus - 19
Napa cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 28% 6% 9% 8% 2% 4% 32% 27% 3%
Winter melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Contains more Calcium +52.6%
Contains more Iron +85%
Contains more Potassium +1350%
Contains less Sodium -90.1%
Contains more Copper +317.4%
Contains more Manganese +250%
Contains more Selenium +100%
Contains more Magnesium +25%
Contains more Zinc +335.7%
Equal in Phosphorus - 19

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
4
:
4
Winter melon
Winter melon
Contains more Vitamin A +∞%
Contains more Vitamin B3 +16.5%
Contains more Folate +760%
Contains more Vitamin C +306.3%
Contains more Vitamin B1 +700%
Contains more Vitamin B2 +340%
Contains more Vitamin B5 +280%
Equal in Vitamin B6 - 0.035
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%
Winter melon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 44% 10% 26% 8% 8% 9% 4% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +16.5%
Contains more Folate +760%
Contains more Vitamin C +306.3%
Contains more Vitamin B1 +700%
Contains more Vitamin B2 +340%
Contains more Vitamin B5 +280%
Equal in Vitamin B6 - 0.035

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Napa cabbage
Napa cabbage
2
:
3
Winter melon
Winter melon
Contains more Protein +175%
Contains more Fats +17.6%
Contains more Carbs +34.5%
Contains more Other +76.5%
Equal in Water - 96.1
Napa cabbage
2% 96%
Protein: 1.1 g
Fats: 0.17 g
Carbs: 2.23 g
Water: 96.33 g
Other: 0.17 g
Winter melon
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more Protein +175%
Contains more Fats +17.6%
Contains more Carbs +34.5%
Contains more Other +76.5%
Equal in Water - 96.1

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 Sugar Equal
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Napa cabbage Winter melon Opinion
Net carbs 2.23g 0.1g Napa cabbage
Protein 1.1g 0.4g Napa cabbage
Fats 0.17g 0.2g Winter melon
Carbs 2.23g 3g Winter melon
Calories 12kcal 13kcal Winter melon
Fiber 2.9g Winter melon
Calcium 29mg 19mg Napa cabbage
Iron 0.74mg 0.4mg Napa cabbage
Magnesium 8mg 10mg Winter melon
Phosphorus 19mg 19mg
Potassium 87mg 6mg Napa cabbage
Sodium 11mg 111mg Napa cabbage
Zinc 0.14mg 0.61mg Winter melon
Copper 0.096mg 0.023mg Napa cabbage
Manganese 0.203mg 0.058mg Napa cabbage
Selenium 0.4µg 0.2µg Napa cabbage
Vitamin A 263IU 0IU Napa cabbage
Vitamin A RAE 13µg 0µg Napa cabbage
Vitamin C 3.2mg 13mg Winter melon
Vitamin B1 0.005mg 0.04mg Winter melon
Vitamin B2 0.025mg 0.11mg Winter melon
Vitamin B3 0.466mg 0.4mg Napa cabbage
Vitamin B5 0.035mg 0.133mg Winter melon
Vitamin B6 0.037mg 0.035mg Napa cabbage
Folate 43µg 5µg Napa cabbage
Tryptophan 0.002mg Winter melon
Lysine 0.009mg Winter melon
Methionine 0.003mg Winter melon
Saturated Fat 0.016g Napa cabbage
Monounsaturated Fat 0.037g Winter melon
Polyunsaturated fat 0.087g Winter melon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Napa cabbage Winter melon
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
9%
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 Sugar?
?
The foods are relatively equal in Sugar ( g)
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. 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.