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  6. Wax gourd vs. Red cabbage

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

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What are the main differences between Wax gourd and Red cabbage?

  • Wax gourd has less Vitamin C, Vitamin K, Vitamin B6, Manganese, Potassium, Vitamin A, Iron, and Vitamin B2 than Red cabbage.
  • Red cabbage's daily need coverage for Vitamin C is 52% higher.
  • Wax gourd has 3 times more Zinc than Red cabbage. Wax gourd has 0.59mg of Zinc, while Red cabbage has 0.22mg.

We used Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt and Cabbage, red, raw types in this comparison.

Infographic

Wax gourd vs Red 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 11% 14% 21% 30% 5.7% 6% 13% 3.5% 32% 3.3%
Contains more CopperCopper +29.4%
Contains more ZincZinc +168.2%
Contains more MagnesiumMagnesium +60%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +4760%
Contains more IronIron +110.5%
Contains more PhosphorusPhosphorus +76.5%
Contains less SodiumSodium -74.8%
Contains more ManganeseManganese +333.9%
Contains more SeleniumSelenium +200%

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 190% 67% 2.2% 0% 16% 16% 7.8% 8.8% 48% 0% 96% 14% 9.3%
Contains more Vitamin CVitamin C +442.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +37.5%
Contains more Vitamin B1Vitamin B1 +88.2%
Contains more Vitamin B2Vitamin B2 +6800%
Contains more Vitamin B5Vitamin B5 +21.5%
Contains more Vitamin B6Vitamin B6 +553.1%
Contains more Vitamin KVitamin K +1264.3%
Contains more FolateFolate +350%
Contains more CholineCholine +249%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.418mg
~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
7% 90%
Protein: 1.43 g
Fats: 0.16 g
Carbs: 7.37 g
Water: 90.39 g
Other: 0.65 g
Contains more FatsFats +25%
Contains more ProteinProtein +257.5%
Contains more CarbsCarbs +142.4%
Contains more OtherOther +116.7%
~equal in Water ~90.39g

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
19% 11% 71%
Saturated Fat: Sat. Fat 0.021 g
Monounsaturated Fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.08 g
Contains less Sat. FatSaturated Fat -23.8%
Contains more Mono. FatMonounsaturated Fat +208.3%
~equal in Polyunsaturated fat ~0.08g

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 Red 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 Red cabbage Opinion
Calories 14kcal 31kcal Red cabbage
Protein 0.4g 1.43g Red cabbage
Fats 0.2g 0.16g Wax gourd
Vitamin C 10.5mg 57mg Red cabbage
Net carbs 2.04g 5.27g Red cabbage
Carbs 3.04g 7.37g Red cabbage
Magnesium 10mg 16mg Red cabbage
Calcium 18mg 45mg Red cabbage
Potassium 5mg 243mg Red cabbage
Iron 0.38mg 0.8mg Red cabbage
Sugar 1.18g 3.83g Wax gourd
Fiber 1g 2.1g Red cabbage
Copper 0.022mg 0.017mg Wax gourd
Zinc 0.59mg 0.22mg Wax gourd
Phosphorus 17mg 30mg Red cabbage
Sodium 107mg 27mg Red cabbage
Vitamin A 0IU 1116IU Red cabbage
Vitamin A 0µg 56µg Red cabbage
Vitamin E 0.08mg 0.11mg Red cabbage
Manganese 0.056mg 0.243mg Red cabbage
Selenium 0.2µg 0.6µg Red cabbage
Vitamin B1 0.034mg 0.064mg Red cabbage
Vitamin B2 0.001mg 0.069mg Red cabbage
Vitamin B3 0.384mg 0.418mg Red cabbage
Vitamin B5 0.121mg 0.147mg Red cabbage
Vitamin B6 0.032mg 0.209mg Red cabbage
Vitamin K 2.8µg 38.2µg Red cabbage
Folate 4µg 18µg Red cabbage
Choline 4.9mg 17.1mg Red cabbage
Saturated Fat 0.016g 0.021g Wax gourd
Monounsaturated Fat 0.037g 0.012g Wax gourd
Polyunsaturated fat 0.088g 0.08g Wax gourd
Tryptophan 0.002mg 0.012mg Red cabbage
Threonine 0.039mg Red cabbage
Isoleucine 0.034mg Red cabbage
Leucine 0.046mg Red cabbage
Lysine 0.009mg 0.049mg Red cabbage
Methionine 0.003mg 0.014mg Red cabbage
Phenylalanine 0.036mg Red cabbage
Valine 0.048mg Red cabbage
Histidine 0.024mg Red cabbage
Fructose 1.48g Red cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wax gourd Red 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
36%
Red cabbage
Minerals Daily Need Coverage Score
8%
Wax gourd
14%
Red cabbage

Comparison summary

Which food is lower in Sugar?
Wax gourd
Wax gourd is lower in Sugar (difference - 2.65g)
Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.005g)
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 - $0.3)
Which food contains less Sodium?
Red cabbage
Red cabbage contains less Sodium (difference - 80mg)
Which food is richer in minerals?
Red cabbage
Red cabbage is relatively richer in minerals
Which food is richer in vitamins?
Red cabbage
Red 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. Red cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169977/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.