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  6. Savoy cabbage vs. Wax gourd

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

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How are Savoy cabbage and Wax gourd different?

  • Savoy cabbage is higher than Wax gourd in Vitamin K, Vitamin C, Folate, Vitamin B6, Fiber, Potassium, Vitamin A, and Manganese.
  • Savoy cabbage covers your daily need of Vitamin K 55% more than Wax gourd.

Cabbage, savoy, raw and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt types were used in this article.

Infographic

Savoy 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 20% 11% 20% 15% 21% 7.4% 18% 3.7% 23% 4.9%
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 +180%
Contains more CalciumCalcium +94.4%
Contains more PotassiumPotassium +4500%
Contains more CopperCopper +181.8%
Contains more PhosphorusPhosphorus +147.1%
Contains less SodiumSodium -73.8%
Contains more ManganeseManganese +221.4%
Contains more SeleniumSelenium +350%
Contains more ZincZinc +118.5%
~equal in Iron ~0.38mg

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 103% 60% 3.4% 0% 18% 6.9% 5.6% 11% 44% 0% 172% 60% 6.7%
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 +195.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +112.5%
Contains more Vitamin B1Vitamin B1 +105.9%
Contains more Vitamin B2Vitamin B2 +2900%
Contains more Vitamin B5Vitamin B5 +54.5%
Contains more Vitamin B6Vitamin B6 +493.8%
Contains more Vitamin KVitamin K +2357.1%
Contains more FolateFolate +1900%
Contains more CholineCholine +151%
Contains more Vitamin B3Vitamin B3 +28%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 6% 91%
Protein: 2 g
Fats: 0.1 g
Carbs: 6.1 g
Water: 91 g
Other: 0.8 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 +400%
Contains more CarbsCarbs +100.7%
Contains more OtherOther +166.7%
Contains more FatsFats +100%
~equal in Water ~96.06g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated Fat: Sat. Fat 0.013 g
Monounsaturated Fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.049 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 -18.8%
Contains more Mono. FatMonounsaturated Fat +428.6%
Contains more Poly. FatPolyunsaturated fat +79.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Savoy cabbage Wax gourd Opinion
Calories 27kcal 14kcal Savoy cabbage
Protein 2g 0.4g Savoy cabbage
Fats 0.1g 0.2g Wax gourd
Vitamin C 31mg 10.5mg Savoy cabbage
Net carbs 3g 2.04g Savoy cabbage
Carbs 6.1g 3.04g Savoy cabbage
Magnesium 28mg 10mg Savoy cabbage
Calcium 35mg 18mg Savoy cabbage
Potassium 230mg 5mg Savoy cabbage
Iron 0.4mg 0.38mg Savoy cabbage
Sugar 2.27g 1.18g Wax gourd
Fiber 3.1g 1g Savoy cabbage
Copper 0.062mg 0.022mg Savoy cabbage
Zinc 0.27mg 0.59mg Wax gourd
Phosphorus 42mg 17mg Savoy cabbage
Sodium 28mg 107mg Savoy cabbage
Vitamin A 1000IU 0IU Savoy cabbage
Vitamin A 50µg 0µg Savoy cabbage
Vitamin E 0.17mg 0.08mg Savoy cabbage
Manganese 0.18mg 0.056mg Savoy cabbage
Selenium 0.9µg 0.2µg Savoy cabbage
Vitamin B1 0.07mg 0.034mg Savoy cabbage
Vitamin B2 0.03mg 0.001mg Savoy cabbage
Vitamin B3 0.3mg 0.384mg Wax gourd
Vitamin B5 0.187mg 0.121mg Savoy cabbage
Vitamin B6 0.19mg 0.032mg Savoy cabbage
Vitamin K 68.8µg 2.8µg Savoy cabbage
Folate 80µg 4µg Savoy cabbage
Choline 12.3mg 4.9mg Savoy cabbage
Saturated Fat 0.013g 0.016g Savoy cabbage
Monounsaturated Fat 0.007g 0.037g Wax gourd
Polyunsaturated fat 0.049g 0.088g Wax gourd
Tryptophan 0.02mg 0.002mg Savoy cabbage
Threonine 0.069mg Savoy cabbage
Isoleucine 0.101mg Savoy cabbage
Leucine 0.103mg Savoy cabbage
Lysine 0.094mg 0.009mg Savoy cabbage
Methionine 0.02mg 0.003mg Savoy cabbage
Phenylalanine 0.064mg Savoy cabbage
Valine 0.085mg Savoy cabbage
Histidine 0.041mg Savoy cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Savoy 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
38%
Savoy cabbage
6%
Wax gourd
Minerals Daily Need Coverage Score
14%
Savoy cabbage
8%
Wax gourd

Comparison summary

Which food is lower in Sugar?
Wax gourd
Wax gourd is lower in Sugar (difference - 1.09g)
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 - $0.4)
Which food contains less Sodium?
Savoy cabbage
Savoy cabbage contains less Sodium (difference - 79mg)
Which food is lower in Saturated Fat?
Savoy cabbage
Savoy cabbage is lower in Saturated Fat (difference - 0.003g)
Which food is richer in minerals?
Savoy cabbage
Savoy cabbage is relatively richer in minerals
Which food is richer in vitamins?
Savoy cabbage
Savoy 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. Savoy cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170388/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.