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  6. Mustard Greens vs. Wax gourd

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

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A recap on differences between Mustard Greens and Wax gourd

  • Wax gourd has less Vitamin K, Vitamin A RAE, Vitamin C, Copper, Vitamin E , Calcium, Iron, and Vitamin B6.
  • Mustard Greens covers your daily Vitamin K needs 492% more than Wax gourd.
  • Mustard Greens has less Sodium.

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

Infographic

Mustard 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.
Mustard Greens
Mustard Greens
8
:
2
Wax gourd
Wax gourd
Contains more Calcium +555.6%
Contains more Iron +128.9%
Contains more Magnesium +30%
Contains more Phosphorus +147.1%
Contains more Potassium +3140%
Contains less Sodium -91.6%
Contains more Copper +563.6%
Contains more Selenium +200%
Contains more Zinc +168.2%
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 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 +555.6%
Contains more Iron +128.9%
Contains more Magnesium +30%
Contains more Phosphorus +147.1%
Contains more Potassium +3140%
Contains less Sodium -91.6%
Contains more Copper +563.6%
Contains more Selenium +200%
Contains more Zinc +168.2%

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.
Mustard Greens
Mustard Greens
9
:
1
Wax gourd
Wax gourd
Contains more Vitamin A +∞%
Contains more Vitamin E +2125%
Contains more Vitamin C +141%
Contains more Vitamin B1 +20.6%
Contains more Vitamin B2 +6200%
Contains more Vitamin B3 +12.8%
Contains more Vitamin B6 +206.3%
Contains more Folate +125%
Contains more Vitamin K +21067.9%
Equal in Vitamin B5 - 0.121
Mustard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 743% 36% 0% 85% 11% 15% 9% 8% 23% 7% 0% 1482%
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 +2125%
Contains more Vitamin C +141%
Contains more Vitamin B1 +20.6%
Contains more Vitamin B2 +6200%
Contains more Vitamin B3 +12.8%
Contains more Vitamin B6 +206.3%
Contains more Folate +125%
Contains more Vitamin K +21067.9%
Equal in Vitamin B5 - 0.121

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens
Mustard Greens
4
:
1
Wax gourd
Wax gourd
Contains more Protein +540%
Contains more Fats +135%
Contains more Carbs +48.4%
Contains more Other +126.7%
Equal in Water - 96.06
Mustard Greens
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 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 +540%
Contains more Fats +135%
Contains more Carbs +48.4%
Contains more Other +126.7%
Equal in Water - 96.06

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens
Mustard Greens
2
:
1
Wax gourd
Wax gourd
Contains less Saturated Fat -25%
Contains more Monounsaturated Fat +197.3%
Contains more Polyunsaturated fat +91.3%
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Wax gourd
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 g
Contains less Saturated Fat -25%
Contains more Monounsaturated Fat +197.3%
Contains more Polyunsaturated fat +91.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Wax gourd Opinion
Net carbs 2.51g 2.04g Mustard Greens
Protein 2.56g 0.4g Mustard Greens
Fats 0.47g 0.2g Mustard Greens
Carbs 4.51g 3.04g Mustard Greens
Calories 26kcal 14kcal Mustard Greens
Sugar 1.41g 1.18g Wax gourd
Fiber 2g 1g Mustard Greens
Calcium 118mg 18mg Mustard Greens
Iron 0.87mg 0.38mg Mustard Greens
Magnesium 13mg 10mg Mustard Greens
Phosphorus 42mg 17mg Mustard Greens
Potassium 162mg 5mg Mustard Greens
Sodium 9mg 107mg Mustard Greens
Zinc 0.22mg 0.59mg Wax gourd
Copper 0.146mg 0.022mg Mustard Greens
Manganese 0.056mg Wax gourd
Selenium 0.6µg 0.2µg Mustard Greens
Vitamin A 12370IU 0IU Mustard Greens
Vitamin A RAE 618µg 0µg Mustard Greens
Vitamin E 1.78mg 0.08mg Mustard Greens
Vitamin C 25.3mg 10.5mg Mustard Greens
Vitamin B1 0.041mg 0.034mg Mustard Greens
Vitamin B2 0.063mg 0.001mg Mustard Greens
Vitamin B3 0.433mg 0.384mg Mustard Greens
Vitamin B5 0.12mg 0.121mg Wax gourd
Vitamin B6 0.098mg 0.032mg Mustard Greens
Folate 9µg 4µg Mustard Greens
Vitamin K 592.7µg 2.8µg Mustard Greens
Tryptophan 0.002mg Wax gourd
Lysine 0.009mg Wax gourd
Methionine 0.003mg Wax gourd
Saturated Fat 0.012g 0.016g Mustard Greens
Monounsaturated Fat 0.11g 0.037g Mustard Greens
Polyunsaturated fat 0.046g 0.088g Wax gourd

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens 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
201%
Mustard Greens
6%
Wax gourd
Minerals Daily Need Coverage Score
17%
Mustard Greens
8%
Wax gourd

Comparison summary

Which food is lower in Sugar?
Wax gourd
Wax gourd is lower in Sugar (difference - 0.23g)
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 - $1.4)
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 98mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.004g)
Which food is richer in minerals?
Mustard Greens
Mustard Greens is relatively richer in minerals
Which food is richer in vitamins?
Mustard Greens
Mustard Greens 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. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.