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  6. Red cabbage vs. Wax gourd

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

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What are the main differences between Red cabbage and Wax gourd?

  • Wax gourd has less Vitamin C, Vitamin K, Vitamin B6, Manganese, Potassium, Vitamin A, Iron, and Vitamin B2 than Red cabbage.
  • Red cabbage's daily need coverage for Vitamin C is 52% higher.

We used Cabbage, red, raw and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt types in this comparison.

Infographic

Red 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 14% 21% 30% 5.7% 6% 13% 3.5% 32% 3.3%
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 MagnesiumMagnesium +60%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +4760%
Contains more IronIron +110.5%
Contains more PhosphorusPhosphorus +76.5%
Contains less SodiumSodium -74.8%
Contains more ManganeseManganese +333.9%
Contains more SeleniumSelenium +200%
Contains more CopperCopper +29.4%
Contains more ZincZinc +168.2%

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 190% 67% 2.2% 0% 16% 16% 7.8% 8.8% 48% 0% 96% 14% 9.3%
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 CVitamin C +442.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +37.5%
Contains more Vitamin B1Vitamin B1 +88.2%
Contains more Vitamin B2Vitamin B2 +6800%
Contains more Vitamin B5Vitamin B5 +21.5%
Contains more Vitamin B6Vitamin B6 +553.1%
Contains more Vitamin KVitamin K +1264.3%
Contains more FolateFolate +350%
Contains more CholineCholine +249%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.384mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 90%
Protein: 1.43 g
Fats: 0.16 g
Carbs: 7.37 g
Water: 90.39 g
Other: 0.65 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 +257.5%
Contains more CarbsCarbs +142.4%
Contains more OtherOther +116.7%
Contains more FatsFats +25%
~equal in Water ~96.06g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 71%
Saturated Fat: Sat. Fat 0.021 g
Monounsaturated Fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.08 g
11% 26% 62%
Saturated Fat: Sat. Fat 0.016 g
Monounsaturated Fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains less Sat. FatSaturated Fat -23.8%
Contains more Mono. FatMonounsaturated Fat +208.3%
~equal in Polyunsaturated fat ~0.088g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Red cabbage Wax gourd Opinion
Calories 31kcal 14kcal Red cabbage
Protein 1.43g 0.4g Red cabbage
Fats 0.16g 0.2g Wax gourd
Vitamin C 57mg 10.5mg Red cabbage
Net carbs 5.27g 2.04g Red cabbage
Carbs 7.37g 3.04g Red cabbage
Magnesium 16mg 10mg Red cabbage
Calcium 45mg 18mg Red cabbage
Potassium 243mg 5mg Red cabbage
Iron 0.8mg 0.38mg Red cabbage
Sugar 3.83g 1.18g Wax gourd
Fiber 2.1g 1g Red cabbage
Copper 0.017mg 0.022mg Wax gourd
Zinc 0.22mg 0.59mg Wax gourd
Phosphorus 30mg 17mg Red cabbage
Sodium 27mg 107mg Red cabbage
Vitamin A 1116IU 0IU Red cabbage
Vitamin A 56µg 0µg Red cabbage
Vitamin E 0.11mg 0.08mg Red cabbage
Manganese 0.243mg 0.056mg Red cabbage
Selenium 0.6µg 0.2µg Red cabbage
Vitamin B1 0.064mg 0.034mg Red cabbage
Vitamin B2 0.069mg 0.001mg Red cabbage
Vitamin B3 0.418mg 0.384mg Red cabbage
Vitamin B5 0.147mg 0.121mg Red cabbage
Vitamin B6 0.209mg 0.032mg Red cabbage
Vitamin K 38.2µg 2.8µg Red cabbage
Folate 18µg 4µg Red cabbage
Choline 17.1mg 4.9mg Red cabbage
Saturated Fat 0.021g 0.016g Wax gourd
Monounsaturated Fat 0.012g 0.037g Wax gourd
Polyunsaturated fat 0.08g 0.088g Wax gourd
Tryptophan 0.012mg 0.002mg Red cabbage
Threonine 0.039mg Red cabbage
Isoleucine 0.034mg Red cabbage
Leucine 0.046mg Red cabbage
Lysine 0.049mg 0.009mg Red cabbage
Methionine 0.014mg 0.003mg Red cabbage
Phenylalanine 0.036mg Red cabbage
Valine 0.048mg Red cabbage
Histidine 0.024mg Red cabbage
Fructose 1.48g Red cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red cabbage Wax gourd
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
36%
Red cabbage
6%
Wax gourd
Minerals Daily Need Coverage Score
14%
Red cabbage
8%
Wax gourd

Comparison summary

Which food is lower in Sugar?
Wax gourd
Wax gourd is lower in Sugar (difference - 2.65g)
Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.005g)
Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 32)
Which food is cheaper?
Wax gourd
Wax gourd is cheaper (difference - $0.3)
Which food contains less Sodium?
Red cabbage
Red cabbage contains less Sodium (difference - 80mg)
Which food is richer in minerals?
Red cabbage
Red cabbage is relatively richer in minerals
Which food is richer in vitamins?
Red cabbage
Red cabbage is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Red cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169977/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.