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  6. Wax gourd vs. Chinese cabbage

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

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Significant differences between wax gourd and Chinese cabbage

  • The amount of vitamin A, vitamin C, vitamin K, folate, vitamin B6, calcium, potassium, vitamin B2, and iron in Chinese cabbage is higher than in wax gourd.
  • Chinese cabbage covers your daily vitamin A needs 89% more than wax gourd.
  • Chinese cabbage has 3 times less zinc than wax gourd. Wax gourd has 0.59mg of zinc, while Chinese cabbage has 0.19mg.

Specific food types used in this comparison are Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt and Cabbage, chinese (pak-choi), raw.

Infographic

Wax gourd vs Chinese 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 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more ZincZinc +210.5%
Contains more MagnesiumMagnesium +90%
Contains more CalciumCalcium +483.3%
Contains more PotassiumPotassium +4940%
Contains more IronIron +110.5%
Contains more PhosphorusPhosphorus +117.6%
Contains less SodiumSodium -39.3%
Contains more ManganeseManganese +183.9%
Contains more SeleniumSelenium +150%
~equal in Copper ~0.021mg

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%
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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin B5Vitamin B5 +37.5%
Contains more Vitamin CVitamin C +328.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +12.5%
Contains more Vitamin B1Vitamin B1 +17.6%
Contains more Vitamin B2Vitamin B2 +6900%
Contains more Vitamin B3Vitamin B3 +30.2%
Contains more Vitamin B6Vitamin B6 +506.3%
Contains more Vitamin KVitamin K +1525%
Contains more FolateFolate +1550%
Contains more CholineCholine +30.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wax gourd Chinese cabbage DV% diff.
Vitamin C 10.5mg 45mg 38%
Vitamin K 2.8µg 45.5µg 36%
Vitamin A 0µg 223µg 25%
Folate 4µg 66µg 16%
Vitamin B6 0.032mg 0.194mg 12%
Calcium 18mg 105mg 9%
Potassium 5mg 252mg 7%
Iron 0.38mg 0.8mg 5%
Vitamin B2 0.001mg 0.07mg 5%
Zinc 0.59mg 0.19mg 4%
Manganese 0.056mg 0.159mg 4%
Phosphorus 17mg 37mg 3%
Sodium 107mg 65mg 2%
Magnesium 10mg 19mg 2%
Protein 0.4g 1.5g 2%
Vitamin B3 0.384mg 0.5mg 1%
Vitamin B5 0.121mg 0.088mg 1%
Selenium 0.2µg 0.5µg 1%
Vitamin B1 0.034mg 0.04mg 1%
Calories 14kcal 13kcal 0%
Fats 0.2g 0.2g 0%
Carbs 3.04g 2.18g 0%
Net carbs 2.04g 1.18g N/A
Sugar 1.18g 1.18g N/A
Fiber 1g 1g 0%
Copper 0.022mg 0.021mg 0%
Vitamin E 0.08mg 0.09mg 0%
Choline 4.9mg 6.4mg 0%
Saturated fat 0.016g 0.027g 0%
Monounsaturated fat 0.037g 0.015g 0%
Polyunsaturated fat 0.088g 0.096g 0%
Tryptophan 0.002mg 0.015mg 0%
Threonine 0.049mg 0%
Isoleucine 0.085mg 0%
Leucine 0.088mg 0%
Lysine 0.009mg 0.089mg 0%
Methionine 0.003mg 0.009mg 0%
Phenylalanine 0.044mg 0%
Valine 0.066mg 0%
Histidine 0.026mg 0%

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
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more CarbsCarbs +39.4%
Contains more ProteinProtein +275%
Contains more OtherOther +166.7%
~equal in Fats ~0.2g
~equal in Water ~95.32g

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
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains less Sat. FatSaturated fat -40.7%
Contains more Mono. FatMonounsaturated fat +146.7%
~equal in Polyunsaturated fat ~0.096g

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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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.