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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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 12% 15% 18% 6.3% 4.9% 11% 2.3% 21% 1.6%
Contains more CopperCopper +15.8%
Contains more ZincZinc +227.8%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +122.2%
Contains more PotassiumPotassium +3300%
Contains more IronIron +23.7%
Contains more PhosphorusPhosphorus +52.9%
Contains less SodiumSodium -83.2%
Contains more ManganeseManganese +185.7%
Contains more SeleniumSelenium +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.
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%
Cabbage
Cabbage
10
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 122% 5.9% 3% 0% 15% 9.2% 4.4% 13% 29% 0% 190% 32% 5.8%
Contains more Vitamin B3Vitamin B3 +64.1%
Contains more Vitamin CVitamin C +248.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +87.5%
Contains more Vitamin B1Vitamin B1 +79.4%
Contains more Vitamin B2Vitamin B2 +3900%
Contains more Vitamin B5Vitamin B5 +75.2%
Contains more Vitamin B6Vitamin B6 +287.5%
Contains more Vitamin KVitamin K +2614.3%
Contains more FolateFolate +975%
Contains more CholineCholine +118.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
6% 92%
Protein: 1.28 g
Fats: 0.1 g
Carbs: 5.8 g
Water: 92.18 g
Other: 0.64 g
Contains more FatsFats +100%
Contains more ProteinProtein +220%
Contains more CarbsCarbs +90.8%
Contains more OtherOther +113.3%
~equal in Water ~92.18g

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 26% 62%
Saturated Fat: Sat. Fat 0.016 g
Monounsaturated Fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.088 g
50% 25% 25%
Saturated Fat: Sat. Fat 0.034 g
Monounsaturated Fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains less Sat. FatSaturated Fat -52.9%
Contains more Mono. FatMonounsaturated Fat +117.6%
Contains more Poly. FatPolyunsaturated 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
Calories 14kcal 25kcal Cabbage
Protein 0.4g 1.28g Cabbage
Fats 0.2g 0.1g Wax gourd
Vitamin C 10.5mg 36.6mg Cabbage
Net carbs 2.04g 3.3g Cabbage
Carbs 3.04g 5.8g Cabbage
Magnesium 10mg 12mg Cabbage
Calcium 18mg 40mg Cabbage
Potassium 5mg 170mg Cabbage
Iron 0.38mg 0.47mg Cabbage
Sugar 1.18g 3.2g Wax gourd
Fiber 1g 2.5g Cabbage
Copper 0.022mg 0.019mg Wax gourd
Zinc 0.59mg 0.18mg Wax gourd
Phosphorus 17mg 26mg Cabbage
Sodium 107mg 18mg Cabbage
Vitamin A 0IU 98IU Cabbage
Vitamin A 0µg 5µg Cabbage
Vitamin E 0.08mg 0.15mg Cabbage
Manganese 0.056mg 0.16mg Cabbage
Selenium 0.2µg 0.3µg 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
Vitamin K 2.8µg 76µg Cabbage
Folate 4µg 43µg Cabbage
Choline 4.9mg 10.7mg 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
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
Fructose 1.45g Cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wax gourd Cabbage
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%
Wax gourd
33%
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.