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  6. Winter melon vs. Cabbage

Winter melon vs. Cabbage — In-Depth Nutrition Comparison

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Important differences between Winter melon and Cabbage

  • Winter melon has more Vitamin B2, however, Cabbage has more Vitamin C, Folate, and Vitamin B6.
  • Cabbage's daily need coverage for Vitamin C is 26% more.
  • Winter melon has 3 times more Zinc than Cabbage. Winter melon has 0.61mg of Zinc, while Cabbage has 0.18mg.

The food varieties used in the comparison are Waxgourd, (chinese preserving melon), raw and Cabbage, raw.

Infographic

Winter melon 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.
Winter melon
Winter melon
2
:
8
Cabbage
Cabbage
Contains more Zinc +238.9%
Contains more Copper +21.1%
Contains more Calcium +110.5%
Contains more Iron +17.5%
Contains more Magnesium +20%
Contains more Phosphorus +36.8%
Contains more Potassium +2733.3%
Contains less Sodium -83.8%
Contains more Manganese +175.9%
Contains more Selenium +50%
Winter melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 18% 9% 12% 15% 3% 5% 7% 21% 2%
Contains more Zinc +238.9%
Contains more Copper +21.1%
Contains more Calcium +110.5%
Contains more Iron +17.5%
Contains more Magnesium +20%
Contains more Phosphorus +36.8%
Contains more Potassium +2733.3%
Contains less Sodium -83.8%
Contains more Manganese +175.9%
Contains more Selenium +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.
Winter melon
Winter melon
2
:
8
Cabbage
Cabbage
Contains more Vitamin B2 +175%
Contains more Vitamin B3 +70.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +181.5%
Contains more Vitamin B1 +52.5%
Contains more Vitamin B5 +59.4%
Contains more Vitamin B6 +254.3%
Contains more Folate +760%
Winter melon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 44% 10% 26% 8% 8% 9% 4% 0% 0%
Cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 3% 0% 122% 16% 10% 5% 13% 29% 33% 0% 190%
Contains more Vitamin B2 +175%
Contains more Vitamin B3 +70.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +181.5%
Contains more Vitamin B1 +52.5%
Contains more Vitamin B5 +59.4%
Contains more Vitamin B6 +254.3%
Contains more Folate +760%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter melon
Winter melon
2
:
3
Cabbage
Cabbage
Contains more Fats +100%
Contains more Protein +220%
Contains more Carbs +93.3%
Contains more Other +113.3%
Equal in Water - 92.18
Winter melon
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Cabbage
6% 92%
Protein: 1.28 g
Fats: 0.1 g
Carbs: 5.8 g
Water: 92.18 g
Other: 0.64 g
Contains more Fats +100%
Contains more Protein +220%
Contains more Carbs +93.3%
Contains more Other +113.3%
Equal in Water - 92.18

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter melon
Winter melon
3
:
0
Cabbage
Cabbage
Contains less Saturated Fat -52.9%
Contains more Monounsaturated Fat +117.6%
Contains more Polyunsaturated fat +411.8%
Winter melon
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
Cabbage
50% 25% 25%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.017 g
Contains less Saturated Fat -52.9%
Contains more Monounsaturated Fat +117.6%
Contains more Polyunsaturated fat +411.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winter melon 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 Winter melon Cabbage Opinion
Net carbs 0.1g 3.3g Cabbage
Protein 0.4g 1.28g Cabbage
Fats 0.2g 0.1g Winter melon
Carbs 3g 5.8g Cabbage
Calories 13kcal 25kcal Cabbage
Fructose 1.45g Cabbage
Sugar 3.2g Winter melon
Fiber 2.9g 2.5g Winter melon
Calcium 19mg 40mg Cabbage
Iron 0.4mg 0.47mg Cabbage
Magnesium 10mg 12mg Cabbage
Phosphorus 19mg 26mg Cabbage
Potassium 6mg 170mg Cabbage
Sodium 111mg 18mg Cabbage
Zinc 0.61mg 0.18mg Winter melon
Copper 0.023mg 0.019mg Winter melon
Manganese 0.058mg 0.16mg Cabbage
Selenium 0.2µg 0.3µg Cabbage
Vitamin A 0IU 98IU Cabbage
Vitamin A RAE 0µg 5µg Cabbage
Vitamin E 0.15mg Cabbage
Vitamin C 13mg 36.6mg Cabbage
Vitamin B1 0.04mg 0.061mg Cabbage
Vitamin B2 0.11mg 0.04mg Winter melon
Vitamin B3 0.4mg 0.234mg Winter melon
Vitamin B5 0.133mg 0.212mg Cabbage
Vitamin B6 0.035mg 0.124mg Cabbage
Folate 5µg 43µg Cabbage
Vitamin K 76µg Cabbage
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
Saturated Fat 0.016g 0.034g Winter melon
Monounsaturated Fat 0.037g 0.017g Winter melon
Polyunsaturated fat 0.087g 0.017g Winter melon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon 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
9%
Winter melon
35%
Cabbage
Minerals Daily Need Coverage Score
8%
Winter melon
10%
Cabbage

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 3.2g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.018g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 0)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $0.2)
Which food contains less Sodium?
Cabbage
Cabbage contains less Sodium (difference - 93mg)
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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.