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Winter melon vs Chinese cabbage - In-Depth Nutrition Comparison

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How are Winter melon and Chinese cabbage different?

  • Winter melon is higher in Fiber, however Chinese cabbage is richer in Vitamin C, Vitamin A RAE, 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
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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 +221.1%
Contains more Calcium +452.6%
Contains more Iron +100%
Contains more Magnesium +90%
Contains more Phosphorus +94.7%
Contains more Potassium +4100%
Contains less Sodium -41.4%
Equal in Copper - 0.021
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 15% 8% 9% 1% 15% 17% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 32% 30% 14% 16% 23% 9% 6% 7%
Contains more Zinc +221.1%
Contains more Calcium +452.6%
Contains more Iron +100%
Contains more Magnesium +90%
Contains more Phosphorus +94.7%
Contains more Potassium +4100%
Contains less Sodium -41.4%
Equal in Copper - 0.021

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 +57.1%
Contains more Vitamin B5 +51.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +246.2%
Contains more Vitamin B3 +25%
Contains more Vitamin B6 +454.3%
Contains more Folate +1220%
Equal in Vitamin B1 - 0.04
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 269% 2% 0% 150% 10% 17% 10% 6% 45% 50% 0% 114%
Contains more Vitamin B2 +57.1%
Contains more Vitamin B5 +51.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +246.2%
Contains more Vitamin B3 +25%
Contains more Vitamin B6 +454.3%
Contains more Folate +1220%
Equal in Vitamin B1 - 0.04

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 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 vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Winter melon Chinese cabbage Opinion
Net carbs 0.1g 1.18g Chinese cabbage
Protein 0.4g 1.5g Chinese cabbage
Fats 0.2g 0.2g
Carbs 3g 2.18g Winter melon
Calories 13kcal 13kcal
Starch g g
Fructose g g
Sugar g 1.18g Winter melon
Fiber 2.9g 1g Winter melon
Calcium 19mg 105mg Chinese cabbage
Iron 0.4mg 0.8mg Chinese cabbage
Magnesium 10mg 19mg Chinese cabbage
Phosphorus 19mg 37mg Chinese cabbage
Potassium 6mg 252mg Chinese cabbage
Sodium 111mg 65mg Chinese cabbage
Zinc 0.61mg 0.19mg Winter melon
Copper 0.023mg 0.021mg Winter melon
Vitamin A 0IU 4468IU Chinese cabbage
Vitamin E mg 0.09mg Chinese cabbage
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 13mg 45mg 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
Folate 5µg 66µg Chinese cabbage
Vitamin B12 0µg 0µg
Vitamin K µg 45.5µg Chinese cabbage
Tryptophan 0.002mg 0.015mg Chinese cabbage
Threonine mg 0.049mg Chinese cabbage
Isoleucine mg 0.085mg Chinese cabbage
Leucine mg 0.088mg Chinese cabbage
Lysine 0.009mg 0.089mg Chinese cabbage
Methionine 0.003mg 0.009mg Chinese cabbage
Phenylalanine mg 0.044mg Chinese cabbage
Valine mg 0.066mg Chinese cabbage
Histidine mg 0.026mg Chinese cabbage
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.016g 0.027g Winter melon
Monounsaturated Fat 0.037g 0.015g Winter melon
Polyunsaturated fat 0.087g 0.096g Chinese cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Chinese cabbage
Low Fats diet Equal
Low Carbs diet ok
Low Calories diet Equal
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
56
Chinese cabbage
Mineral Summary Score
9
Winter melon
17
Chinese 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
9%
Chinese cabbage
Carbohydrates
3%
Winter melon
2%
Chinese cabbage
Fats
1%
Winter melon
1%
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 vitamins?
Chinese cabbage
Chinese 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. 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.