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Winter melon vs Napa cabbage - In-Depth Nutrition Comparison

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Summary of differences between Winter melon and Napa cabbage

  • Winter melon has more Vitamin C and Vitamin B2, while Napa cabbage has more Folate, Copper and Manganese.
  • Winter melon covers your daily need of Vitamin C 11% more than Napa cabbage.
  • Winter melon contains 10 times more Sodium than Napa cabbage. While Winter melon contains 111mg of Sodium, Napa cabbage contains only 11mg.

These are the specific foods used in this comparison Waxgourd, (chinese preserving melon), raw and Cabbage, napa, cooked.

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Winter melon vs Napa 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 Magnesium +25%
Contains more Zinc +335.7%
Contains more Iron +85%
Contains more Calcium +52.6%
Contains more Potassium +1350%
Contains more Copper +317.4%
Contains less Sodium -90.1%
Equal in Phosphorus - 19
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 6% 1% 8% 8% 17% 9% 15%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 9% 8% 6% 32% 4% 9% 2%
Contains more Magnesium +25%
Contains more Zinc +335.7%
Contains more Iron +85%
Contains more Calcium +52.6%
Contains more Potassium +1350%
Contains more Copper +317.4%
Contains less Sodium -90.1%
Equal in Phosphorus - 19

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 C +306.3%
Contains more Vitamin B1 +700%
Contains more Vitamin B2 +340%
Contains more Vitamin B5 +280%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +16.5%
Contains more Folate +760%
Equal in Vitamin B6 - 0.037
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 44% 0% 0% 0% 10% 26% 8% 8% 9% 0% 0% 4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 11% 16% 0% 0% 2% 6% 9% 3% 9% 0% 0% 33%
Contains more Vitamin C +306.3%
Contains more Vitamin B1 +700%
Contains more Vitamin B2 +340%
Contains more Vitamin B5 +280%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +16.5%
Contains more Folate +760%
Equal in Vitamin B6 - 0.037

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
9
Winter melon
7
Napa cabbage
Mineral Summary Score
9
Winter melon
12
Napa 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 the food
Protein
2%
Winter melon
7%
Napa cabbage
Carbohydrates
3%
Winter melon
2%
Napa cabbage
Fats
1%
Winter melon
1%
Napa cabbage

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Winter melon Napa cabbage
Lower in glycemic index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Sugars Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Winter melon Napa cabbage
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Napa cabbage
Napa cabbage contains less Sodium (difference - 100mg)
Which food is lower in Saturated Fat?
Napa cabbage
Napa cabbage is lower in Saturated Fat (difference - 0.016g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Winter melon Napa cabbage Opinion
Calories 13 12 Winter melon
Protein 0.4 1.1 Napa cabbage
Fats 0.2 0.17 Winter melon
Vitamin C 13 3.2 Winter melon
Carbs 3 2.23 Winter melon
Cholesterol 0 0
Vitamin D 0 0
Iron 0.4 0.74 Napa cabbage
Calcium 19 29 Napa cabbage
Potassium 6 87 Napa cabbage
Magnesium 10 8 Winter melon
Sugars
Fiber 2.9 Winter melon
Copper 0.023 0.096 Napa cabbage
Zinc 0.61 0.14 Winter melon
Starch
Phosphorus 19 19
Sodium 111 11 Napa cabbage
Vitamin A 0 263 Napa cabbage
Vitamin E
Vitamin D 0 0
Vitamin B1 0.04 0.005 Winter melon
Vitamin B2 0.11 0.025 Winter melon
Vitamin B3 0.4 0.466 Napa cabbage
Vitamin B5 0.133 0.035 Winter melon
Vitamin B6 0.035 0.037 Napa cabbage
Vitamin B12 0 0
Vitamin K
Folate 5 43 Napa cabbage
Trans Fat 0 0
Saturated Fat 0.016 Napa cabbage
Monounsaturated Fat 0.037 Winter melon
Polyunsaturated fat 0.087 Winter melon
Tryptophan 0.002 Winter melon
Threonine
Isoleucine
Leucine
Lysine 0.009 Winter melon
Methionine 0.003 Winter melon
Phenylalanine
Valine
Histidine
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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. Napa cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168572/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.