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  6. Parsnip vs. Wax gourd

Parsnip vs. Wax gourd — In-Depth Nutrition Comparison

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Important differences between Parsnip and Wax gourd

  • Wax gourd has less Manganese, Vitamin K, Folate, Fiber, Copper, Potassium, Vitamin B5, Vitamin E , Phosphorus, and Vitamin C.
  • Parsnip's daily need coverage for Manganese is 22% more.
  • Parsnip has 75 times more Potassium than Wax gourd. Parsnip has 375mg of Potassium, while Wax gourd has 5mg.

The food varieties used in the comparison are Parsnips, raw and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt.

Infographic

Parsnip 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.
Parsnip
Parsnip
9
:
0
Wax gourd
Wax gourd
Contains more Calcium +100%
Contains more Iron +55.3%
Contains more Magnesium +190%
Contains more Phosphorus +317.6%
Contains more Potassium +7400%
Contains less Sodium -90.7%
Contains more Copper +445.5%
Contains more Manganese +900%
Contains more Selenium +800%
Equal in Zinc - 0.59
Parsnip
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 23% 21% 31% 34% 2% 17% 40% 74% 10%
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 +100%
Contains more Iron +55.3%
Contains more Magnesium +190%
Contains more Phosphorus +317.6%
Contains more Potassium +7400%
Contains less Sodium -90.7%
Contains more Copper +445.5%
Contains more Manganese +900%
Contains more Selenium +800%
Equal in Zinc - 0.59

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.
Parsnip
Parsnip
9
:
0
Wax gourd
Wax gourd
Contains more Vitamin E +1762.5%
Contains more Vitamin C +61.9%
Contains more Vitamin B1 +164.7%
Contains more Vitamin B2 +4900%
Contains more Vitamin B3 +82.3%
Contains more Vitamin B5 +395.9%
Contains more Vitamin B6 +181.3%
Contains more Folate +1575%
Contains more Vitamin K +703.6%
Parsnip
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 30% 0% 57% 23% 12% 14% 36% 21% 51% 0% 57%
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 +1762.5%
Contains more Vitamin C +61.9%
Contains more Vitamin B1 +164.7%
Contains more Vitamin B2 +4900%
Contains more Vitamin B3 +82.3%
Contains more Vitamin B5 +395.9%
Contains more Vitamin B6 +181.3%
Contains more Folate +1575%
Contains more Vitamin K +703.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Parsnip
Parsnip
4
:
1
Wax gourd
Wax gourd
Contains more Protein +200%
Contains more Fats +50%
Contains more Carbs +491.8%
Contains more Other +226.7%
Contains more Water +20.8%
Parsnip
18% 80%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 17.99 g
Water: 79.53 g
Other: 0.98 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 +200%
Contains more Fats +50%
Contains more Carbs +491.8%
Contains more Other +226.7%
Contains more Water +20.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Parsnip
Parsnip
1
:
2
Wax gourd
Wax gourd
Contains more Monounsaturated Fat +202.7%
Contains less Saturated Fat -68%
Contains more Polyunsaturated fat +87.2%
Parsnip
24% 54% 22%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.112 g
Polyunsaturated fat: 0.047 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 +202.7%
Contains less Saturated Fat -68%
Contains more Polyunsaturated fat +87.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Parsnip Wax gourd Opinion
Net carbs 13.09g 2.04g Parsnip
Protein 1.2g 0.4g Parsnip
Fats 0.3g 0.2g Parsnip
Carbs 17.99g 3.04g Parsnip
Calories 75kcal 14kcal Parsnip
Sugar 4.8g 1.18g Wax gourd
Fiber 4.9g 1g Parsnip
Calcium 36mg 18mg Parsnip
Iron 0.59mg 0.38mg Parsnip
Magnesium 29mg 10mg Parsnip
Phosphorus 71mg 17mg Parsnip
Potassium 375mg 5mg Parsnip
Sodium 10mg 107mg Parsnip
Zinc 0.59mg 0.59mg
Copper 0.12mg 0.022mg Parsnip
Manganese 0.56mg 0.056mg Parsnip
Selenium 1.8µg 0.2µg Parsnip
Vitamin E 1.49mg 0.08mg Parsnip
Vitamin C 17mg 10.5mg Parsnip
Vitamin B1 0.09mg 0.034mg Parsnip
Vitamin B2 0.05mg 0.001mg Parsnip
Vitamin B3 0.7mg 0.384mg Parsnip
Vitamin B5 0.6mg 0.121mg Parsnip
Vitamin B6 0.09mg 0.032mg Parsnip
Folate 67µg 4µg Parsnip
Vitamin K 22.5µg 2.8µg Parsnip
Tryptophan 0.002mg Wax gourd
Lysine 0.009mg Wax gourd
Methionine 0.003mg Wax gourd
Saturated Fat 0.05g 0.016g Wax gourd
Monounsaturated Fat 0.112g 0.037g Parsnip
Polyunsaturated fat 0.047g 0.088g Wax gourd

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parsnip 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
25%
Parsnip
6%
Wax gourd
Minerals Daily Need Coverage Score
26%
Parsnip
8%
Wax gourd

Comparison summary

Which food is lower in Sugar?
Wax gourd
Wax gourd is lower in Sugar (difference - 3.62g)
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 - 97)
Which food contains less Sodium?
Parsnip
Parsnip contains less Sodium (difference - 97mg)
Which food is richer in minerals?
Parsnip
Parsnip is relatively richer in minerals
Which food is richer in vitamins?
Parsnip
Parsnip is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Parsnip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170417/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.