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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
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 15% 8% 9% 1% 15% 17% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 18% 9% 12% 15% 3% 5% 7%
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%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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%
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%
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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 vitamins ok
Lower in Cholesterol Equal
Rich in minerals 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
Starch g 0g Cabbage
Fructose g 1.45g Cabbage
Sugar g 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
Vitamin A 0IU 98IU Cabbage
Vitamin E mg 0.15mg Cabbage
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K µg 76µg Cabbage
Tryptophan 0.002mg 0.011mg Cabbage
Threonine mg 0.035mg Cabbage
Isoleucine mg 0.03mg Cabbage
Leucine mg 0.041mg Cabbage
Lysine 0.009mg 0.044mg Cabbage
Methionine 0.003mg 0.012mg Cabbage
Phenylalanine mg 0.032mg Cabbage
Valine mg 0.042mg Cabbage
Histidine mg 0.022mg Cabbage
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
9
Winter melon
35
Cabbage
Mineral Summary Score
9
Winter melon
10
Cabbage

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
2%
Winter melon
8%
Cabbage
Carbohydrates
3%
Winter melon
6%
Cabbage
Fats
1%
Winter melon
0%
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 vitamins?
Cabbage
Cabbage is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.