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  6. Collard Greens vs. Wax gourd

Collard Greens vs. Wax gourd — In-Depth Nutrition Comparison

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What are the main differences between Collard Greens and Wax gourd?

  • Wax gourd has less Vitamin K, Vitamin A RAE, Manganese, Calcium, Fiber, Iron, Vitamin C, Vitamin B2, Vitamin B6, and Choline than Collard Greens.
  • Collard Greens's daily need coverage for Vitamin K is 336% higher.

We used Collards, cooked, boiled, drained, without salt and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt types in this comparison.

Infographic

Collard Greens 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.
Collard Greens
Collard Greens
9
:
1
Wax gourd
Wax gourd
Contains more Calcium +683.3%
Contains more Iron +197.4%
Contains more Magnesium +110%
Contains more Phosphorus +88.2%
Contains more Potassium +2240%
Contains less Sodium -86%
Contains more Copper +131.8%
Contains more Manganese +810.7%
Contains more Selenium +150%
Contains more Zinc +156.5%
Collard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 43% 15% 14% 11% 2% 7% 17% 67% 3%
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 +683.3%
Contains more Iron +197.4%
Contains more Magnesium +110%
Contains more Phosphorus +88.2%
Contains more Potassium +2240%
Contains less Sodium -86%
Contains more Copper +131.8%
Contains more Manganese +810.7%
Contains more Selenium +150%
Contains more Zinc +156.5%

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.
Collard Greens
Collard Greens
10
:
0
Wax gourd
Wax gourd
Contains more Vitamin A +∞%
Contains more Vitamin E +1000%
Contains more Vitamin C +73.3%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B2 +10500%
Contains more Vitamin B3 +49.7%
Contains more Vitamin B5 +80.2%
Contains more Vitamin B6 +300%
Contains more Folate +300%
Contains more Vitamin K +14421.4%
Collard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 456% 18% 0% 61% 10% 25% 11% 14% 30% 12% 0% 1017%
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 +1000%
Contains more Vitamin C +73.3%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B2 +10500%
Contains more Vitamin B3 +49.7%
Contains more Vitamin B5 +80.2%
Contains more Vitamin B6 +300%
Contains more Folate +300%
Contains more Vitamin K +14421.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Collard Greens
Collard Greens
4
:
1
Wax gourd
Wax gourd
Contains more Protein +577.5%
Contains more Fats +260%
Contains more Carbs +85.9%
Contains more Other +146.7%
Equal in Water - 96.06
Collard Greens
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 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 +577.5%
Contains more Fats +260%
Contains more Carbs +85.9%
Contains more Other +146.7%
Equal in Water - 96.06

Fat Type Comparison

Fat type breakdown side-by-side comparison
Collard Greens
Collard Greens
1
:
2
Wax gourd
Wax gourd
Contains more Polyunsaturated fat +96.6%
Contains less Saturated Fat -66%
Contains more Monounsaturated Fat +42.3%
Collard Greens
19% 11% 70%
Saturated Fat: 0.047 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.173 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 +96.6%
Contains less Saturated Fat -66%
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.
Collard Greens Wax gourd
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Collard Greens Wax gourd Opinion
Net carbs 1.65g 2.04g Wax gourd
Protein 2.71g 0.4g Collard Greens
Fats 0.72g 0.2g Collard Greens
Carbs 5.65g 3.04g Collard Greens
Calories 33kcal 14kcal Collard Greens
Sugar 0.4g 1.18g Collard Greens
Fiber 4g 1g Collard Greens
Calcium 141mg 18mg Collard Greens
Iron 1.13mg 0.38mg Collard Greens
Magnesium 21mg 10mg Collard Greens
Phosphorus 32mg 17mg Collard Greens
Potassium 117mg 5mg Collard Greens
Sodium 15mg 107mg Collard Greens
Zinc 0.23mg 0.59mg Wax gourd
Copper 0.051mg 0.022mg Collard Greens
Manganese 0.51mg 0.056mg Collard Greens
Selenium 0.5µg 0.2µg Collard Greens
Vitamin A 7600IU 0IU Collard Greens
Vitamin A RAE 380µg 0µg Collard Greens
Vitamin E 0.88mg 0.08mg Collard Greens
Vitamin C 18.2mg 10.5mg Collard Greens
Vitamin B1 0.04mg 0.034mg Collard Greens
Vitamin B2 0.106mg 0.001mg Collard Greens
Vitamin B3 0.575mg 0.384mg Collard Greens
Vitamin B5 0.218mg 0.121mg Collard Greens
Vitamin B6 0.128mg 0.032mg Collard Greens
Folate 16µg 4µg Collard Greens
Vitamin K 406.6µg 2.8µg Collard Greens
Tryptophan 0.027mg 0.002mg Collard Greens
Threonine 0.074mg Collard Greens
Isoleucine 0.086mg Collard Greens
Leucine 0.13mg Collard Greens
Lysine 0.101mg 0.009mg Collard Greens
Methionine 0.028mg 0.003mg Collard Greens
Phenylalanine 0.075mg Collard Greens
Valine 0.104mg Collard Greens
Histidine 0.04mg Collard Greens
Saturated Fat 0.047g 0.016g Wax gourd
Monounsaturated Fat 0.026g 0.037g Wax gourd
Polyunsaturated fat 0.173g 0.088g Collard Greens

Which food is preferable for your diet?

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

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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
138%
Collard Greens
6%
Wax gourd
Minerals Daily Need Coverage Score
22%
Collard Greens
8%
Wax gourd

Comparison summary

Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.031g)
Which food is lower in Sugar?
Collard Greens
Collard Greens is lower in Sugar (difference - 0.78g)
Which food contains less Sodium?
Collard Greens
Collard Greens contains less Sodium (difference - 92mg)
Which food is richer in minerals?
Collard Greens
Collard Greens is relatively richer in minerals
Which food is richer in vitamins?
Collard Greens
Collard Greens is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Collard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170407/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.