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  6. Rapini vs. Wax gourd

Rapini vs. Wax gourd — In-Depth Nutrition Comparison

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Significant differences between Rapini and Wax gourd

  • The amount of Vitamin K, Iron, Folate, Manganese, Vitamin A RAE, Vitamin C, Vitamin B6, Vitamin B1, Vitamin E , and Vitamin B2 in Rapini is higher than in Wax gourd.
  • Rapini covers your daily Vitamin K needs 184% more than Wax gourd.

Specific food types used in this comparison are Broccoli raab, raw and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt.

Infographic

Rapini vs Wax gourd infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rapini
Rapini
10
:
0
Wax gourd
Wax gourd
Contains more Calcium +500%
Contains more Iron +463.2%
Contains more Magnesium +120%
Contains more Phosphorus +329.4%
Contains more Potassium +3820%
Contains less Sodium -69.2%
Contains more Zinc +30.5%
Contains more Copper +90.9%
Contains more Manganese +605.4%
Contains more Selenium +400%
Rapini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Wax gourd
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 8% 1% 14% 17% 8% 8% 2%
Contains more Calcium +500%
Contains more Iron +463.2%
Contains more Magnesium +120%
Contains more Phosphorus +329.4%
Contains more Potassium +3820%
Contains less Sodium -69.2%
Contains more Zinc +30.5%
Contains more Copper +90.9%
Contains more Manganese +605.4%
Contains more Selenium +400%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rapini
Rapini
10
:
0
Wax gourd
Wax gourd
Contains more Vitamin A +∞%
Contains more Vitamin E +1925%
Contains more Vitamin C +92.4%
Contains more Vitamin B1 +376.5%
Contains more Vitamin B2 +12800%
Contains more Vitamin B3 +218%
Contains more Vitamin B5 +166.1%
Contains more Vitamin B6 +434.4%
Contains more Folate +1975%
Contains more Vitamin K +7900%
Rapini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 560%
Wax gourd
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 35% 9% 1% 8% 8% 8% 3% 0% 7%
Contains more Vitamin A +∞%
Contains more Vitamin E +1925%
Contains more Vitamin C +92.4%
Contains more Vitamin B1 +376.5%
Contains more Vitamin B2 +12800%
Contains more Vitamin B3 +218%
Contains more Vitamin B5 +166.1%
Contains more Vitamin B6 +434.4%
Contains more Folate +1975%
Contains more Vitamin K +7900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
Rapini
3
:
2
Wax gourd
Wax gourd
Contains more Protein +692.5%
Contains more Fats +145%
Contains more Other +213.3%
Equal in Carbs - 3.04
Equal in Water - 96.06
Rapini
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Wax gourd
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Contains more Protein +692.5%
Contains more Fats +145%
Contains more Other +213.3%
Equal in Carbs - 3.04
Equal in Water - 96.06

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
Rapini
1
:
2
Wax gourd
Wax gourd
Contains more Polyunsaturated fat +47.7%
Contains less Saturated Fat -68%
Contains more Monounsaturated Fat +42.3%
Rapini
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Wax gourd
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 g
Contains more Polyunsaturated fat +47.7%
Contains less Saturated Fat -68%
Contains more Monounsaturated Fat +42.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rapini Wax gourd
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Rapini Wax gourd Opinion
Net carbs 0.15g 2.04g Wax gourd
Protein 3.17g 0.4g Rapini
Fats 0.49g 0.2g Rapini
Carbs 2.85g 3.04g Wax gourd
Calories 22kcal 14kcal Rapini
Fructose 0.17g Rapini
Sugar 0.38g 1.18g Rapini
Fiber 2.7g 1g Rapini
Calcium 108mg 18mg Rapini
Iron 2.14mg 0.38mg Rapini
Magnesium 22mg 10mg Rapini
Phosphorus 73mg 17mg Rapini
Potassium 196mg 5mg Rapini
Sodium 33mg 107mg Rapini
Zinc 0.77mg 0.59mg Rapini
Copper 0.042mg 0.022mg Rapini
Manganese 0.395mg 0.056mg Rapini
Selenium 1µg 0.2µg Rapini
Vitamin A 2622IU 0IU Rapini
Vitamin A RAE 131µg 0µg Rapini
Vitamin E 1.62mg 0.08mg Rapini
Vitamin C 20.2mg 10.5mg Rapini
Vitamin B1 0.162mg 0.034mg Rapini
Vitamin B2 0.129mg 0.001mg Rapini
Vitamin B3 1.221mg 0.384mg Rapini
Vitamin B5 0.322mg 0.121mg Rapini
Vitamin B6 0.171mg 0.032mg Rapini
Folate 83µg 4µg Rapini
Vitamin K 224µg 2.8µg Rapini
Tryptophan 0.043mg 0.002mg Rapini
Threonine 0.106mg Rapini
Isoleucine 0.104mg Rapini
Leucine 0.17mg Rapini
Lysine 0.198mg 0.009mg Rapini
Methionine 0.048mg 0.003mg Rapini
Phenylalanine 0.128mg Rapini
Valine 0.153mg Rapini
Histidine 0.066mg Rapini
Saturated Fat 0.05g 0.016g Wax gourd
Monounsaturated Fat 0.026g 0.037g Wax gourd
Polyunsaturated fat 0.13g 0.088g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Wax gourd
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
86%
Rapini
6%
Wax gourd
Minerals Daily Need Coverage Score
27%
Rapini
8%
Wax gourd

Comparison summary

Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.034g)
Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 32)
Which food is cheaper?
Wax gourd
Wax gourd is cheaper (difference - $0.4)
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 0.8g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 74mg)
Which food is richer in minerals?
Rapini
Rapini is relatively richer in minerals
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.