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  6. Wax gourd vs. Cabbage

Wax gourd vs. Cabbage — In-Depth Nutrition Comparison

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Summary of differences between Wax gourd and Cabbage

  • Wax gourd has less Vitamin K, Vitamin C, Folate, Vitamin B6, and Fiber than Cabbage.
  • Cabbage covers your daily need of Vitamin K 61% more than Wax gourd.
  • Wax gourd has 3 times more Zinc than Cabbage. While Wax gourd has 0.59mg of Zinc, Cabbage has only 0.18mg.
  • Wax gourd has less Sugar.

These are the specific foods used in this comparison Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt and Cabbage, raw.

Infographic

Wax gourd vs Cabbage 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.
Wax gourd
Wax gourd
2
:
8
Cabbage
Cabbage
Contains more Zinc +227.8%
Contains more Copper +15.8%
Contains more Calcium +122.2%
Contains more Iron +23.7%
Contains more Magnesium +20%
Contains more Phosphorus +52.9%
Contains more Potassium +3300%
Contains less Sodium -83.2%
Contains more Manganese +185.7%
Contains more Selenium +50%
Wax gourd
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 8% 1% 14% 17% 8% 8% 2%
Cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 18% 9% 12% 15% 3% 5% 7% 21% 2%
Contains more Zinc +227.8%
Contains more Copper +15.8%
Contains more Calcium +122.2%
Contains more Iron +23.7%
Contains more Magnesium +20%
Contains more Phosphorus +52.9%
Contains more Potassium +3300%
Contains less Sodium -83.2%
Contains more Manganese +185.7%
Contains more Selenium +50%

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.
Wax gourd
Wax gourd
1
:
9
Cabbage
Cabbage
Contains more Vitamin B3 +64.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +87.5%
Contains more Vitamin C +248.6%
Contains more Vitamin B1 +79.4%
Contains more Vitamin B2 +3900%
Contains more Vitamin B5 +75.2%
Contains more Vitamin B6 +287.5%
Contains more Folate +975%
Contains more Vitamin K +2614.3%
Wax gourd
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 35% 9% 1% 8% 8% 8% 3% 0% 7%
Cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 3% 0% 122% 16% 10% 5% 13% 29% 33% 0% 190%
Contains more Vitamin B3 +64.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +87.5%
Contains more Vitamin C +248.6%
Contains more Vitamin B1 +79.4%
Contains more Vitamin B2 +3900%
Contains more Vitamin B5 +75.2%
Contains more Vitamin B6 +287.5%
Contains more Folate +975%
Contains more Vitamin K +2614.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wax gourd
Wax gourd
2
:
3
Cabbage
Cabbage
Contains more Fats +100%
Contains more Protein +220%
Contains more Carbs +90.8%
Contains more Other +113.3%
Equal in Water - 92.18
Wax gourd
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Cabbage
6% 92%
Protein: 1.28 g
Fats: 0.1 g
Carbs: 5.8 g
Water: 92.18 g
Other: 0.64 g
Contains more Fats +100%
Contains more Protein +220%
Contains more Carbs +90.8%
Contains more Other +113.3%
Equal in Water - 92.18

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wax gourd
Wax gourd
3
:
0
Cabbage
Cabbage
Contains less Saturated Fat -52.9%
Contains more Monounsaturated Fat +117.6%
Contains more Polyunsaturated fat +417.6%
Wax gourd
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 g
Cabbage
50% 25% 25%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.017 g
Contains less Saturated Fat -52.9%
Contains more Monounsaturated Fat +117.6%
Contains more Polyunsaturated fat +417.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wax gourd Cabbage
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 Wax gourd Cabbage Opinion
Net carbs 2.04g 3.3g Cabbage
Protein 0.4g 1.28g Cabbage
Fats 0.2g 0.1g Wax gourd
Carbs 3.04g 5.8g Cabbage
Calories 14kcal 25kcal Cabbage
Fructose 1.45g Cabbage
Sugar 1.18g 3.2g Wax gourd
Fiber 1g 2.5g Cabbage
Calcium 18mg 40mg Cabbage
Iron 0.38mg 0.47mg Cabbage
Magnesium 10mg 12mg Cabbage
Phosphorus 17mg 26mg Cabbage
Potassium 5mg 170mg Cabbage
Sodium 107mg 18mg Cabbage
Zinc 0.59mg 0.18mg Wax gourd
Copper 0.022mg 0.019mg Wax gourd
Manganese 0.056mg 0.16mg Cabbage
Selenium 0.2µg 0.3µg Cabbage
Vitamin A 0IU 98IU Cabbage
Vitamin A RAE 0µg 5µg Cabbage
Vitamin E 0.08mg 0.15mg Cabbage
Vitamin C 10.5mg 36.6mg Cabbage
Vitamin B1 0.034mg 0.061mg Cabbage
Vitamin B2 0.001mg 0.04mg Cabbage
Vitamin B3 0.384mg 0.234mg Wax gourd
Vitamin B5 0.121mg 0.212mg Cabbage
Vitamin B6 0.032mg 0.124mg Cabbage
Folate 4µg 43µg Cabbage
Vitamin K 2.8µg 76µg Cabbage
Tryptophan 0.002mg 0.011mg Cabbage
Threonine 0.035mg Cabbage
Isoleucine 0.03mg Cabbage
Leucine 0.041mg Cabbage
Lysine 0.009mg 0.044mg Cabbage
Methionine 0.003mg 0.012mg Cabbage
Phenylalanine 0.032mg Cabbage
Valine 0.042mg Cabbage
Histidine 0.022mg Cabbage
Saturated Fat 0.016g 0.034g Wax gourd
Monounsaturated Fat 0.037g 0.017g Wax gourd
Polyunsaturated fat 0.088g 0.017g Wax gourd

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wax gourd Cabbage
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
6%
Wax gourd
35%
Cabbage
Minerals Daily Need Coverage Score
8%
Wax gourd
10%
Cabbage

Comparison summary

Which food is lower in Sugar?
Wax gourd
Wax gourd is lower in Sugar (difference - 2.02g)
Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.018g)
Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 0)
Which food is cheaper?
Wax gourd
Wax gourd is cheaper (difference - $0.2)
Which food contains less Sodium?
Cabbage
Cabbage contains less Sodium (difference - 89mg)
Which food is richer in minerals?
Cabbage
Cabbage is relatively richer in minerals
Which food is richer in vitamins?
Cabbage
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. Wax gourd - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170475/nutrients
  2. Cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169975/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.