Watermelon vs. Napa Cabbage
Nutrition comparison of Watermelon and Cooked Napa Cabbage
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
watermelon
versus
cooked
napa cabbage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in watermelon and napa cabbage:
- Watermelon has more beta-carotene and lycopene than napa cabbage, however, napa cabbage contains more alpha-carotene than watermelon.
- Watermelon has more thiamin and pantothenic acid, however, napa cabbage contains more niacin and folate.
USDA sources for nutritional information: Watermelon (Watermelon, raw) and Napa Cabbage (Cabbage, napa, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watermelon and napa cabbage contain similar amounts of calories - watermelon has 30 calories per 100 grams and napa cabbage has 12 calories.
For macronutrient ratios, watermelon is much lighter in protein, much heavier in carbs and lighter in fat compared to napa cabbage per calorie. Watermelon has a macronutrient ratio of 7:90:4 and for napa cabbage, 30:59:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Watermelon | Napa Cabbage | |
|---|---|---|
| Protein | 7% | 30% |
| Carbohydrates | 90% | 59% |
| Fat | 4% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon and napa cabbage contain similar amounts of carbs - watermelon has 7.6g of total carbs per 100 grams and napa cabbage has 2.2g of carbohydrates.
dietary fiber
Watermelon has more dietary fiber than napa cabbage - watermelon has 0.4g of dietary fiber per 100 grams and napa cabbage does not contain significant amounts.
sugar
Napa cabbage has less sugar than watermelon - watermelon has 6.2g of sugar per 100 grams and napa cabbage does not contain significant amounts.
Protein
protein
Watermelon and napa cabbage contain similar amounts of protein - watermelon has 0.61g of protein per 100 grams and napa cabbage has 1.1g of protein.
Fat
saturated fat
Both watermelon and napa cabbage are low in saturated fat - watermelon has 0.02g of saturated fat per 100 grams and napa cabbage does not contain significant amounts.
Vitamins
Vitamin C
Watermelon has 153% more Vitamin C than napa cabbage - watermelon has 8.1mg of Vitamin C per 100 grams and napa cabbage has 3.2mg of Vitamin C.
Vitamin A
Watermelon and napa cabbage contain similar amounts of Vitamin A - watermelon has 28ug of Vitamin A per 100 grams and napa cabbage has 13ug of Vitamin A.
Vitamin E
Watermelon and napa cabbage contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and napa cabbage does not contain significant amounts.
Vitamin K
Watermelon and napa cabbage contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and napa cabbage does not contain significant amounts.
The B Vitamins
Watermelon has more thiamin and pantothenic acid, however, napa cabbage contains more niacin and folate. Both watermelon and napa cabbage contain significant amounts of riboflavin and Vitamin B6.
| Watermelon | Napa Cabbage | |
|---|---|---|
| Thiamin | 0.033 MG | 0.005 MG |
| Riboflavin | 0.021 MG | 0.025 MG |
| Niacin | 0.178 MG | 0.466 MG |
| Pantothenic acid | 0.221 MG | 0.035 MG |
| Vitamin B6 | 0.045 MG | 0.037 MG |
| Folate | 3 UG | 43 UG |
Minerals
calcium
Napa cabbage has 314% more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and napa cabbage has 29mg of calcium.
iron
Napa cabbage has 208% more iron than watermelon - watermelon has 0.24mg of iron per 100 grams and napa cabbage has 0.74mg of iron.
potassium
Watermelon and napa cabbage contain similar amounts of potassium - watermelon has 112mg of potassium per 100 grams and napa cabbage has 87mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, watermelon has more beta-carotene and lycopene than napa cabbage per 100 grams, however, napa cabbage contains more alpha-carotene than watermelon per 100 grams.
| Watermelon | Napa Cabbage | |
|---|---|---|
| beta-carotene | 303 UG | 133 UG |
| lycopene | 4532 UG | ~ |
| lutein + zeaxanthin | 8 UG | ~ |
| alpha-carotene | ~ | 49 UG |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Watermelon (Watermelon, raw) and Napa Cabbage (Cabbage, napa, cooked) .
Watermelon g
()
|
Daily Values (%) |
Cooked Napa Cabbage g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does watermelon or napa cabbage contain more calories in 100 grams?Watermelon and napa cabbage contain similar amounts of calories - watermelon has 30 calories in 100g and napa cabbage has 12 calories.
Does watermelon or napa cabbage have more carbohydrates?
By weight, watermelon and napa cabbage contain similar amounts of carbs - watermelon has 7.6g of carbs for 100g and napa cabbage has 2.2g of carbohydrates.