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  6. Chinese cabbage vs. Wax gourd

Chinese cabbage vs. Wax gourd — In-Depth Nutrition Comparison

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Significant differences between Chinese cabbage and wax gourd

  • The amount of vitamin C, vitamin K, vitamin A, folate, vitamin B6, calcium, potassium, vitamin B2, and iron in Chinese cabbage is higher than in wax gourd.
  • Chinese cabbage covers your daily vitamin C needs 38% more than wax gourd.

Specific food types used in this comparison are Cabbage, chinese (pak-choi), raw and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt.

Infographic

Chinese cabbage vs Wax gourd infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.4% 0.44% 14% 7.3% 16% 7.3% 14% 7.3% 1.1%
Contains more MagnesiumMagnesium +90%
Contains more CalciumCalcium +483.3%
Contains more PotassiumPotassium +4940%
Contains more IronIron +110.5%
Contains more PhosphorusPhosphorus +117.6%
Contains less SodiumSodium -39.3%
Contains more ManganeseManganese +183.9%
Contains more SeleniumSelenium +150%
Contains more ZincZinc +210.5%
~equal in Copper ~0.022mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 150% 0% 74% 1.8% 10% 16% 9.4% 5.3% 45% 0% 114% 50%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 35% 0% 0% 1.6% 8.5% 0.23% 7.2% 7.3% 7.4% 0% 7% 3%
Contains more Vitamin CVitamin C +328.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +12.5%
Contains more Vitamin B1Vitamin B1 +17.6%
Contains more Vitamin B2Vitamin B2 +6900%
Contains more Vitamin B3Vitamin B3 +30.2%
Contains more Vitamin B6Vitamin B6 +506.3%
Contains more Vitamin KVitamin K +1525%
Contains more FolateFolate +1550%
Contains more Vitamin B5Vitamin B5 +37.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Wax gourd DV% diff.
Vitamin C 45mg 10.5mg 38%
Vitamin K 45.5µg 2.8µg 36%
Vitamin A 223µg 0µg 25%
Folate 66µg 4µg 16%
Vitamin B6 0.194mg 0.032mg 12%
Calcium 105mg 18mg 9%
Potassium 252mg 5mg 7%
Iron 0.8mg 0.38mg 5%
Vitamin B2 0.07mg 0.001mg 5%
Zinc 0.19mg 0.59mg 4%
Manganese 0.159mg 0.056mg 4%
Phosphorus 37mg 17mg 3%
Protein 1.5g 0.4g 2%
Magnesium 19mg 10mg 2%
Sodium 65mg 107mg 2%
Selenium 0.5µg 0.2µg 1%
Vitamin B1 0.04mg 0.034mg 1%
Vitamin B3 0.5mg 0.384mg 1%
Vitamin B5 0.088mg 0.121mg 1%
Calories 13kcal 14kcal 0%
Protein per 100 calories 12g 2.9g N/A
Calories per 10 g protein 87kcal 350kcal N/A
Weight per 100 calories 769g 714g N/A
Fats 0.2g 0.2g 0%
Net carbs 1.18g 2.04g N/A
Carbs 2.18g 3.04g 0%
Sugar 1.18g 1.18g N/A
Fiber 1g 1g 0%
Copper 0.021mg 0.022mg 0%
Vitamin E 0.09mg 0.08mg 0%
Choline 6.4mg 4.9mg 0%
Saturated fat 0.027g 0.016g 0%
Monounsaturated fat 0.015g 0.037g 0%
Polyunsaturated fat 0.096g 0.088g 0%
Tryptophan 0.015mg 0.002mg 0%
Threonine 0.049mg 0%
Isoleucine 0.085mg 0%
Leucine 0.088mg 0%
Lysine 0.089mg 0.009mg 0%
Methionine 0.009mg 0.003mg 0%
Phenylalanine 0.044mg 0%
Valine 0.066mg 0%
Histidine 0.026mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Contains more ProteinProtein +275%
Contains more CarbsCarbs +39.4%
~equal in Fats ~0.2g
~equal in Water ~96.06g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains less Sat. FatSaturated fat -40.7%
Contains more Mono. FatMonounsaturated fat +146.7%
~equal in Polyunsaturated fat ~0.088g

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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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/nutrients
  2. Wax gourd - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170475/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.