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  6. Wax gourd vs. Savoy cabbage

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

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How are Wax gourd and Savoy cabbage different?

  • Savoy cabbage is higher than Wax gourd in Vitamin K, Vitamin C, Folate, Vitamin B6, Fiber, Potassium, Vitamin A, and Manganese.
  • Savoy cabbage covers your daily need of Vitamin K 55% more than Wax gourd.

Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt and Cabbage, savoy, raw types were used in this article.

Infographic

Wax gourd vs Savoy 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 20% 11% 20% 15% 21% 7.4% 18% 3.7% 23% 4.9%
Contains more ZincZinc +118.5%
Contains more MagnesiumMagnesium +180%
Contains more CalciumCalcium +94.4%
Contains more PotassiumPotassium +4500%
Contains more CopperCopper +181.8%
Contains more PhosphorusPhosphorus +147.1%
Contains less SodiumSodium -73.8%
Contains more ManganeseManganese +221.4%
Contains more SeleniumSelenium +350%
~equal in Iron ~0.4mg

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 103% 60% 3.4% 0% 18% 6.9% 5.6% 11% 44% 0% 172% 60% 6.7%
Contains more Vitamin B3Vitamin B3 +28%
Contains more Vitamin CVitamin C +195.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +112.5%
Contains more Vitamin B1Vitamin B1 +105.9%
Contains more Vitamin B2Vitamin B2 +2900%
Contains more Vitamin B5Vitamin B5 +54.5%
Contains more Vitamin B6Vitamin B6 +493.8%
Contains more Vitamin KVitamin K +2357.1%
Contains more FolateFolate +1900%
Contains more CholineCholine +151%
~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
2% 6% 91%
Protein: 2 g
Fats: 0.1 g
Carbs: 6.1 g
Water: 91 g
Other: 0.8 g
Contains more FatsFats +100%
Contains more ProteinProtein +400%
Contains more CarbsCarbs +100.7%
Contains more OtherOther +166.7%
~equal in Water ~91g

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% 10% 71%
Saturated Fat: Sat. Fat 0.013 g
Monounsaturated Fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.049 g
Contains more Mono. FatMonounsaturated Fat +428.6%
Contains more Poly. FatPolyunsaturated fat +79.6%
Contains less Sat. FatSaturated Fat -18.8%

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

All nutrients comparison - raw data values

Nutrient Wax gourd Savoy cabbage Opinion
Calories 14kcal 27kcal Savoy cabbage
Protein 0.4g 2g Savoy cabbage
Fats 0.2g 0.1g Wax gourd
Vitamin C 10.5mg 31mg Savoy cabbage
Net carbs 2.04g 3g Savoy cabbage
Carbs 3.04g 6.1g Savoy cabbage
Magnesium 10mg 28mg Savoy cabbage
Calcium 18mg 35mg Savoy cabbage
Potassium 5mg 230mg Savoy cabbage
Iron 0.38mg 0.4mg Savoy cabbage
Sugar 1.18g 2.27g Wax gourd
Fiber 1g 3.1g Savoy cabbage
Copper 0.022mg 0.062mg Savoy cabbage
Zinc 0.59mg 0.27mg Wax gourd
Phosphorus 17mg 42mg Savoy cabbage
Sodium 107mg 28mg Savoy cabbage
Vitamin A 0IU 1000IU Savoy cabbage
Vitamin A 0µg 50µg Savoy cabbage
Vitamin E 0.08mg 0.17mg Savoy cabbage
Manganese 0.056mg 0.18mg Savoy cabbage
Selenium 0.2µg 0.9µg Savoy cabbage
Vitamin B1 0.034mg 0.07mg Savoy cabbage
Vitamin B2 0.001mg 0.03mg Savoy cabbage
Vitamin B3 0.384mg 0.3mg Wax gourd
Vitamin B5 0.121mg 0.187mg Savoy cabbage
Vitamin B6 0.032mg 0.19mg Savoy cabbage
Vitamin K 2.8µg 68.8µg Savoy cabbage
Folate 4µg 80µg Savoy cabbage
Choline 4.9mg 12.3mg Savoy cabbage
Saturated Fat 0.016g 0.013g Savoy cabbage
Monounsaturated Fat 0.037g 0.007g Wax gourd
Polyunsaturated fat 0.088g 0.049g Wax gourd
Tryptophan 0.002mg 0.02mg Savoy cabbage
Threonine 0.069mg Savoy cabbage
Isoleucine 0.101mg Savoy cabbage
Leucine 0.103mg Savoy cabbage
Lysine 0.009mg 0.094mg Savoy cabbage
Methionine 0.003mg 0.02mg Savoy cabbage
Phenylalanine 0.064mg Savoy cabbage
Valine 0.085mg Savoy cabbage
Histidine 0.041mg Savoy cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wax gourd Savoy 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
38%
Savoy cabbage
Minerals Daily Need Coverage Score
8%
Wax gourd
14%
Savoy cabbage

Comparison summary

Which food is lower in Sugar?
Wax gourd
Wax gourd is lower in Sugar (difference - 1.09g)
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 - $0.4)
Which food contains less Sodium?
Savoy cabbage
Savoy cabbage contains less Sodium (difference - 79mg)
Which food is lower in Saturated Fat?
Savoy cabbage
Savoy cabbage is lower in Saturated Fat (difference - 0.003g)
Which food is richer in minerals?
Savoy cabbage
Savoy cabbage is relatively richer in minerals
Which food is richer in vitamins?
Savoy cabbage
Savoy 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. Savoy cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170388/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.