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  6. Kale vs. Wax gourd

Kale vs. Wax gourd — In-Depth Nutrition Comparison

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How are Kale and Wax gourd different?

  • Kale is higher than Wax gourd in Vitamin K, Vitamin A RAE, Vitamin C, Manganese, Copper, Vitamin B6, Potassium, Iron, Calcium, and Vitamin B2.
  • Kale covers your daily need of Vitamin K 678% more than Wax gourd.

Kale, cooked, boiled, drained, without salt and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt types were used in this article.

Infographic

Kale 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.
Kale
Kale
9
:
1
Wax gourd
Wax gourd
Contains more Calcium +300%
Contains more Iron +136.8%
Contains more Magnesium +80%
Contains more Phosphorus +64.7%
Contains more Potassium +4460%
Contains less Sodium -78.5%
Contains more Copper +609.1%
Contains more Manganese +642.9%
Contains more Selenium +350%
Contains more Zinc +145.8%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
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 +300%
Contains more Iron +136.8%
Contains more Magnesium +80%
Contains more Phosphorus +64.7%
Contains more Potassium +4460%
Contains less Sodium -78.5%
Contains more Copper +609.1%
Contains more Manganese +642.9%
Contains more Selenium +350%
Contains more Zinc +145.8%

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.
Kale
Kale
9
:
1
Wax gourd
Wax gourd
Contains more Vitamin A +∞%
Contains more Vitamin E +962.5%
Contains more Vitamin C +290.5%
Contains more Vitamin B1 +55.9%
Contains more Vitamin B2 +6900%
Contains more Vitamin B3 +30.2%
Contains more Vitamin B6 +331.3%
Contains more Folate +225%
Contains more Vitamin K +29078.6%
Contains more Vitamin B5 +146.9%
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
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 +962.5%
Contains more Vitamin C +290.5%
Contains more Vitamin B1 +55.9%
Contains more Vitamin B2 +6900%
Contains more Vitamin B3 +30.2%
Contains more Vitamin B6 +331.3%
Contains more Folate +225%
Contains more Vitamin K +29078.6%
Contains more Vitamin B5 +146.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
Kale
4
:
1
Wax gourd
Wax gourd
Contains more Protein +375%
Contains more Fats +100%
Contains more Carbs +85.2%
Contains more Other +190%
Equal in Water - 96.06
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 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 +375%
Contains more Fats +100%
Contains more Carbs +85.2%
Contains more Other +190%
Equal in Water - 96.06

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
Kale
1
:
2
Wax gourd
Wax gourd
Contains more Polyunsaturated fat +119.3%
Contains less Saturated Fat -69.2%
Contains more Monounsaturated Fat +23.3%
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 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 +119.3%
Contains less Saturated Fat -69.2%
Contains more Monounsaturated Fat +23.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kale Wax gourd
Lower in Sugar ok
Lower in Saturated Fat 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 Kale Wax gourd Opinion
Net carbs 3.63g 2.04g Kale
Protein 1.9g 0.4g Kale
Fats 0.4g 0.2g Kale
Carbs 5.63g 3.04g Kale
Calories 28kcal 14kcal Kale
Sugar 1.25g 1.18g Wax gourd
Fiber 2g 1g Kale
Calcium 72mg 18mg Kale
Iron 0.9mg 0.38mg Kale
Magnesium 18mg 10mg Kale
Phosphorus 28mg 17mg Kale
Potassium 228mg 5mg Kale
Sodium 23mg 107mg Kale
Zinc 0.24mg 0.59mg Wax gourd
Copper 0.156mg 0.022mg Kale
Manganese 0.416mg 0.056mg Kale
Selenium 0.9µg 0.2µg Kale
Vitamin A 13621IU 0IU Kale
Vitamin A RAE 681µg 0µg Kale
Vitamin E 0.85mg 0.08mg Kale
Vitamin C 41mg 10.5mg Kale
Vitamin B1 0.053mg 0.034mg Kale
Vitamin B2 0.07mg 0.001mg Kale
Vitamin B3 0.5mg 0.384mg Kale
Vitamin B5 0.049mg 0.121mg Wax gourd
Vitamin B6 0.138mg 0.032mg Kale
Folate 13µg 4µg Kale
Vitamin K 817µg 2.8µg Kale
Tryptophan 0.023mg 0.002mg Kale
Threonine 0.085mg Kale
Isoleucine 0.114mg Kale
Leucine 0.133mg Kale
Lysine 0.114mg 0.009mg Kale
Methionine 0.018mg 0.003mg Kale
Phenylalanine 0.097mg Kale
Valine 0.104mg Kale
Histidine 0.04mg Kale
Saturated Fat 0.052g 0.016g Wax gourd
Monounsaturated Fat 0.03g 0.037g Wax gourd
Polyunsaturated fat 0.193g 0.088g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale 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
258%
Kale
6%
Wax gourd
Minerals Daily Need Coverage Score
22%
Kale
8%
Wax gourd

Comparison summary

Which food is lower in Sugar?
Wax gourd
Wax gourd is lower in Sugar (difference - 0.07g)
Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.036g)
Which food contains less Sodium?
Kale
Kale contains less Sodium (difference - 84mg)
Which food is richer in minerals?
Kale
Kale is relatively richer in minerals
Which food is richer in vitamins?
Kale
Kale 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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.