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.
Detailed nutritional comparison of watermelon and napa cabbage is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Watermelon (Watermelon, raw) and Napa Cabbage (Cabbage, napa, cooked) . Have a correction or suggestions? Shoot us an email.


Image of Watermelon src
Image of Napa Cabbage src

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 7:88:5 and for napa cabbage, 29:59:12 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Watermelon Napa Cabbage
Protein 7% 29%
Carbohydrates 88% 59%
Fat 5% 12%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Watermelon or Napa Cabbage .

Note: The specific food items compared are: Watermelon (Watermelon, raw) and Napa Cabbage (Cabbage, napa, cooked) .

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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.