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  6. Wax gourd vs. Napa cabbage

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

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The main differences between Wax gourd and Napa cabbage

  • Wax gourd has more Vitamin C, however, Napa cabbage has more Folate, Copper, and Manganese.
  • Napa cabbage has 10 times less Sodium than Wax gourd. Wax gourd has 107mg of Sodium, while Napa cabbage has 11mg.

Food types used in this article are Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt and Cabbage, napa, cooked.

Infographic

Wax gourd vs Napa 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
Napa cabbage
Napa cabbage
Contains more Magnesium +25%
Contains more Zinc +321.4%
Contains more Calcium +61.1%
Contains more Iron +94.7%
Contains more Phosphorus +11.8%
Contains more Potassium +1640%
Contains less Sodium -89.7%
Contains more Copper +336.4%
Contains more Manganese +262.5%
Contains more Selenium +100%
Wax gourd
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 8% 1% 14% 17% 8% 8% 2%
Napa cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 28% 6% 9% 8% 2% 4% 32% 27% 3%
Contains more Magnesium +25%
Contains more Zinc +321.4%
Contains more Calcium +61.1%
Contains more Iron +94.7%
Contains more Phosphorus +11.8%
Contains more Potassium +1640%
Contains less Sodium -89.7%
Contains more Copper +336.4%
Contains more Manganese +262.5%
Contains more Selenium +100%

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
5
:
5
Napa cabbage
Napa cabbage
Contains more Vitamin C +228.1%
Contains more Vitamin B1 +580%
Contains more Vitamin B5 +245.7%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +2400%
Contains more Vitamin B3 +21.4%
Contains more Vitamin B6 +15.6%
Contains more Folate +975%
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%
Napa cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 11% 2% 6% 9% 3% 9% 33% 0% 0%
Contains more Vitamin C +228.1%
Contains more Vitamin B1 +580%
Contains more Vitamin B5 +245.7%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +2400%
Contains more Vitamin B3 +21.4%
Contains more Vitamin B6 +15.6%
Contains more Folate +975%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wax gourd
Wax gourd
3
:
2
Napa cabbage
Napa cabbage
Contains more Fats +17.6%
Contains more Carbs +36.3%
Contains more Other +76.5%
Contains more Protein +175%
Equal in Water - 96.33
Wax gourd
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Napa cabbage
2% 96%
Protein: 1.1 g
Fats: 0.17 g
Carbs: 2.23 g
Water: 96.33 g
Other: 0.17 g
Contains more Fats +17.6%
Contains more Carbs +36.3%
Contains more Other +76.5%
Contains more Protein +175%
Equal in Water - 96.33

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 Napa cabbage
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wax gourd Napa cabbage Opinion
Net carbs 2.04g 2.23g Napa cabbage
Protein 0.4g 1.1g Napa cabbage
Fats 0.2g 0.17g Wax gourd
Carbs 3.04g 2.23g Wax gourd
Calories 14kcal 12kcal Wax gourd
Sugar 1.18g Napa cabbage
Fiber 1g Wax gourd
Calcium 18mg 29mg Napa cabbage
Iron 0.38mg 0.74mg Napa cabbage
Magnesium 10mg 8mg Wax gourd
Phosphorus 17mg 19mg Napa cabbage
Potassium 5mg 87mg Napa cabbage
Sodium 107mg 11mg Napa cabbage
Zinc 0.59mg 0.14mg Wax gourd
Copper 0.022mg 0.096mg Napa cabbage
Manganese 0.056mg 0.203mg Napa cabbage
Selenium 0.2µg 0.4µg Napa cabbage
Vitamin A 0IU 263IU Napa cabbage
Vitamin A RAE 0µg 13µg Napa cabbage
Vitamin E 0.08mg Wax gourd
Vitamin C 10.5mg 3.2mg Wax gourd
Vitamin B1 0.034mg 0.005mg Wax gourd
Vitamin B2 0.001mg 0.025mg Napa cabbage
Vitamin B3 0.384mg 0.466mg Napa cabbage
Vitamin B5 0.121mg 0.035mg Wax gourd
Vitamin B6 0.032mg 0.037mg Napa cabbage
Folate 4µg 43µg Napa cabbage
Vitamin K 2.8µg Wax gourd
Tryptophan 0.002mg Wax gourd
Lysine 0.009mg Wax gourd
Methionine 0.003mg Wax gourd
Saturated Fat 0.016g Napa cabbage
Monounsaturated Fat 0.037g Wax gourd
Polyunsaturated fat 0.088g Wax gourd

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wax gourd Napa 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
7%
Napa cabbage
Minerals Daily Need Coverage Score
8%
Wax gourd
12%
Napa cabbage

Comparison summary

Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 32)
Which food is lower in Sugar?
Napa cabbage
Napa cabbage is lower in Sugar (difference - 1.18g)
Which food contains less Sodium?
Napa cabbage
Napa cabbage contains less Sodium (difference - 96mg)
Which food is lower in Saturated Fat?
Napa cabbage
Napa cabbage is lower in Saturated Fat (difference - 0.016g)
Which food is richer in minerals?
Napa cabbage
Napa cabbage is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Napa cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168572/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.