Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Winter melon
  5. Compare
  6. Winter melon vs. Chinese cabbage

Winter melon vs. Chinese cabbage — In-Depth Nutrition Comparison

Compare

How are Winter melon and Chinese cabbage different?

  • Winter melon is higher in Fiber, however, Chinese cabbage is richer in Vitamin C, Vitamin A, Folate, Vitamin B6, Calcium, and Potassium.
  • Daily need coverage for Vitamin C from Chinese cabbage is 36% higher.
  • Winter melon contains 3 times more Zinc than Chinese cabbage. While Winter melon contains 0.61mg of Zinc, Chinese cabbage contains only 0.19mg.

Waxgourd, (chinese preserving melon), raw and Cabbage, chinese (pak-choi), raw are the varieties used in this article.

Infographic

Winter melon vs Chinese 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% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more ZincZinc +221.1%
Contains more MagnesiumMagnesium +90%
Contains more CalciumCalcium +452.6%
Contains more PotassiumPotassium +4100%
Contains more IronIron +100%
Contains more PhosphorusPhosphorus +94.7%
Contains less SodiumSodium -41.4%
Contains more ManganeseManganese +174.1%
Contains more SeleniumSelenium +150%
~equal in Copper ~0.021mg

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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
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 150% 268% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin B2Vitamin B2 +57.1%
Contains more Vitamin B5Vitamin B5 +51.1%
Contains more Vitamin CVitamin C +246.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +25%
Contains more Vitamin B6Vitamin B6 +454.3%
Contains more FolateFolate +1220%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.04mg
~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 g
Water: 96.1 g
Other: 0.3 g
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more CarbsCarbs +37.6%
Contains more ProteinProtein +275%
Contains more OtherOther +166.7%
~equal in Fats ~0.2g
~equal in Water ~95.32g

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 0.087 g
20% 11% 70%
Saturated Fat: Sat. Fat 0.027 g
Monounsaturated Fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains less Sat. FatSaturated Fat -40.7%
Contains more Mono. FatMonounsaturated Fat +146.7%
Contains more Poly. FatPolyunsaturated fat +10.3%

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 Chinese 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 Chinese cabbage Opinion
Calories 13kcal 13kcal
Protein 0.4g 1.5g Chinese cabbage
Fats 0.2g 0.2g
Vitamin C 13mg 45mg Chinese cabbage
Net carbs 0.1g 1.18g Chinese cabbage
Carbs 3g 2.18g Winter melon
Magnesium 10mg 19mg Chinese cabbage
Calcium 19mg 105mg Chinese cabbage
Potassium 6mg 252mg Chinese cabbage
Iron 0.4mg 0.8mg Chinese cabbage
Sugar 1.18g Winter melon
Fiber 2.9g 1g Winter melon
Copper 0.023mg 0.021mg Winter melon
Zinc 0.61mg 0.19mg Winter melon
Phosphorus 19mg 37mg Chinese cabbage
Sodium 111mg 65mg Chinese cabbage
Vitamin A 0IU 4468IU Chinese cabbage
Vitamin A 0µg 223µg Chinese cabbage
Vitamin E 0.09mg Chinese cabbage
Manganese 0.058mg 0.159mg Chinese cabbage
Selenium 0.2µg 0.5µg Chinese cabbage
Vitamin B1 0.04mg 0.04mg
Vitamin B2 0.11mg 0.07mg Winter melon
Vitamin B3 0.4mg 0.5mg Chinese cabbage
Vitamin B5 0.133mg 0.088mg Winter melon
Vitamin B6 0.035mg 0.194mg Chinese cabbage
Vitamin K 45.5µg Chinese cabbage
Folate 5µg 66µg Chinese cabbage
Choline 6.4mg Chinese cabbage
Saturated Fat 0.016g 0.027g Winter melon
Monounsaturated Fat 0.037g 0.015g Winter melon
Polyunsaturated fat 0.087g 0.096g Chinese cabbage
Tryptophan 0.002mg 0.015mg Chinese cabbage
Threonine 0.049mg Chinese cabbage
Isoleucine 0.085mg Chinese cabbage
Leucine 0.088mg Chinese cabbage
Lysine 0.009mg 0.089mg Chinese cabbage
Methionine 0.003mg 0.009mg Chinese cabbage
Phenylalanine 0.044mg Chinese cabbage
Valine 0.066mg Chinese cabbage
Histidine 0.026mg Chinese cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Chinese cabbage
Low Calories diet Equal
Low Fats diet Equal
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Winter melon
Winter melon vs Pumpkin
Pumpkin
Winter melon
Winter melon vs Melon
Melon
Winter melon
Winter melon vs Oranges, raw, with peel
Oranges, raw, with peel
Chinese cabbage
Chinese cabbage vs Broccoli
Broccoli
Chinese cabbage
Chinese cabbage vs Cabbage
Cabbage
Chinese cabbage
Chinese cabbage vs Red cabbage
Red cabbage

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
8%
Winter melon
52%
Chinese cabbage
Minerals Daily Need Coverage Score
8%
Winter melon
16%
Chinese cabbage

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 1.18g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.011g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 32)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $0.4)
Which food contains less Sodium?
Chinese cabbage
Chinese cabbage contains less Sodium (difference - 46mg)
Which food is richer in minerals?
Chinese cabbage
Chinese cabbage is relatively richer in minerals
Which food is richer in vitamins?
Chinese cabbage
Chinese 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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.