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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.

Infographic

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 Calcium +52.6%
Contains more Iron +85%
Contains more Potassium +1350%
Contains less Sodium -90.1%
Contains more Copper +317.4%
Equal in Phosphorus - 19
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 15% 8% 9% 1% 15% 17% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 28% 6% 9% 8% 2% 4% 32%
Contains more Magnesium +25%
Contains more Zinc +335.7%
Contains more Calcium +52.6%
Contains more Iron +85%
Contains more Potassium +1350%
Contains less Sodium -90.1%
Contains more Copper +317.4%
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 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 16% 0% 0% 11% 2% 6% 9% 3% 9% 33% 0% 0%
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

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 Napa cabbage
Lower in glycemic index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Winter melon Napa cabbage Opinion
Net carbs 0.1g 2.23g Napa cabbage
Protein 0.4g 1.1g Napa cabbage
Fats 0.2g 0.17g Winter melon
Carbs 3g 2.23g Winter melon
Calories 13kcal 12kcal Winter melon
Starch g g
Fructose g g
Sugar g g
Fiber 2.9g g Winter melon
Calcium 19mg 29mg Napa cabbage
Iron 0.4mg 0.74mg Napa cabbage
Magnesium 10mg 8mg Winter melon
Phosphorus 19mg 19mg
Potassium 6mg 87mg Napa cabbage
Sodium 111mg 11mg Napa cabbage
Zinc 0.61mg 0.14mg Winter melon
Copper 0.023mg 0.096mg Napa cabbage
Vitamin A 0IU 263IU Napa cabbage
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 13mg 3.2mg Winter melon
Vitamin B1 0.04mg 0.005mg Winter melon
Vitamin B2 0.11mg 0.025mg Winter melon
Vitamin B3 0.4mg 0.466mg Napa cabbage
Vitamin B5 0.133mg 0.035mg Winter melon
Vitamin B6 0.035mg 0.037mg Napa cabbage
Folate 5µg 43µg Napa cabbage
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.002mg mg Winter melon
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine 0.009mg mg Winter melon
Methionine 0.003mg mg Winter melon
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.016g g Napa cabbage
Monounsaturated Fat 0.037g g Winter melon
Polyunsaturated fat 0.087g g Winter melon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Napa 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
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 food.
Protein
2%
Winter melon
7%
Napa cabbage
Carbohydrates
3%
Winter melon
2%
Napa cabbage
Fats
1%
Winter melon
1%
Napa cabbage

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 Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.
Which food is richer in vitamins?
?
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. 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.