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  6. Celeriac vs. Wax gourd

Celeriac vs. Wax gourd — In-Depth Nutrition Comparison

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A recap on differences between Celeriac and Wax gourd

  • Wax gourd has less Vitamin K, Phosphorus, Vitamin B6, Potassium, and Copper.
  • Celeriac covers your daily Vitamin K needs 32% more than Wax gourd.
  • Wax gourd contains 60 times less Potassium than Celeriac. Celeriac contains 300mg of Potassium, while Wax gourd contains 5mg.

Food varieties used in this article are Celeriac, raw and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt.

Infographic

Celeriac 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.
Celeriac
Celeriac
9
:
1
Wax gourd
Wax gourd
Contains more Calcium +138.9%
Contains more Iron +84.2%
Contains more Magnesium +100%
Contains more Phosphorus +576.5%
Contains more Potassium +5900%
Contains more Copper +218.2%
Contains more Manganese +182.1%
Contains more Selenium +250%
Contains more Zinc +78.8%
Equal in Sodium - 107
Celeriac
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 27% 15% 50% 27% 14% 10% 24% 21% 4%
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 +138.9%
Contains more Iron +84.2%
Contains more Magnesium +100%
Contains more Phosphorus +576.5%
Contains more Potassium +5900%
Contains more Copper +218.2%
Contains more Manganese +182.1%
Contains more Selenium +250%
Contains more Zinc +78.8%
Equal in Sodium - 107

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.
Celeriac
Celeriac
8
:
1
Wax gourd
Wax gourd
Contains more Vitamin E +350%
Contains more Vitamin B1 +47.1%
Contains more Vitamin B2 +5900%
Contains more Vitamin B3 +82.3%
Contains more Vitamin B5 +190.9%
Contains more Vitamin B6 +415.6%
Contains more Folate +100%
Contains more Vitamin K +1364.3%
Contains more Vitamin C +31.3%
Celeriac
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 27% 13% 14% 14% 22% 39% 6% 0% 103%
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 E +350%
Contains more Vitamin B1 +47.1%
Contains more Vitamin B2 +5900%
Contains more Vitamin B3 +82.3%
Contains more Vitamin B5 +190.9%
Contains more Vitamin B6 +415.6%
Contains more Folate +100%
Contains more Vitamin K +1364.3%
Contains more Vitamin C +31.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Celeriac
Celeriac
4
:
1
Wax gourd
Wax gourd
Contains more Protein +275%
Contains more Fats +50%
Contains more Carbs +202.6%
Contains more Other +233.3%
Equal in Water - 96.06
Celeriac
9% 88%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 9.2 g
Water: 88 g
Other: 1 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 +275%
Contains more Fats +50%
Contains more Carbs +202.6%
Contains more Other +233.3%
Equal in Water - 96.06

Fat Type Comparison

Fat type breakdown side-by-side comparison
Celeriac
Celeriac
2
:
1
Wax gourd
Wax gourd
Contains more Monounsaturated Fat +56.8%
Contains more Polyunsaturated fat +68.2%
Contains less Saturated Fat -79.7%
Celeriac
28% 20% 52%
Saturated Fat: 0.079 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.148 g
Wax gourd
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 g
Contains more Monounsaturated Fat +56.8%
Contains more Polyunsaturated fat +68.2%
Contains less Saturated Fat -79.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Celeriac Wax gourd Opinion
Net carbs 7.4g 2.04g Celeriac
Protein 1.5g 0.4g Celeriac
Fats 0.3g 0.2g Celeriac
Carbs 9.2g 3.04g Celeriac
Calories 42kcal 14kcal Celeriac
Sugar 1.6g 1.18g Wax gourd
Fiber 1.8g 1g Celeriac
Calcium 43mg 18mg Celeriac
Iron 0.7mg 0.38mg Celeriac
Magnesium 20mg 10mg Celeriac
Phosphorus 115mg 17mg Celeriac
Potassium 300mg 5mg Celeriac
Sodium 100mg 107mg Celeriac
Zinc 0.33mg 0.59mg Wax gourd
Copper 0.07mg 0.022mg Celeriac
Manganese 0.158mg 0.056mg Celeriac
Selenium 0.7µg 0.2µg Celeriac
Vitamin E 0.36mg 0.08mg Celeriac
Vitamin C 8mg 10.5mg Wax gourd
Vitamin B1 0.05mg 0.034mg Celeriac
Vitamin B2 0.06mg 0.001mg Celeriac
Vitamin B3 0.7mg 0.384mg Celeriac
Vitamin B5 0.352mg 0.121mg Celeriac
Vitamin B6 0.165mg 0.032mg Celeriac
Folate 8µg 4µg Celeriac
Vitamin K 41µg 2.8µg Celeriac
Tryptophan 0.002mg Wax gourd
Lysine 0.009mg Wax gourd
Methionine 0.003mg Wax gourd
Saturated Fat 0.079g 0.016g Wax gourd
Monounsaturated Fat 0.058g 0.037g Celeriac
Polyunsaturated fat 0.148g 0.088g Celeriac

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Celeriac 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
20%
Celeriac
6%
Wax gourd
Minerals Daily Need Coverage Score
20%
Celeriac
8%
Wax gourd

Comparison summary

Which food is lower in Sugar?
Wax gourd
Wax gourd is lower in Sugar (difference - 0.42g)
Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.063g)
Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 35)
Which food is cheaper?
Wax gourd
Wax gourd is cheaper (difference - $0.6)
Which food contains less Sodium?
Celeriac
Celeriac contains less Sodium (difference - 7mg)
Which food is richer in minerals?
Celeriac
Celeriac is relatively richer in minerals
Which food is richer in vitamins?
Celeriac
Celeriac 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. Celeriac - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170400/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.