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  6. Purslane vs. Wax gourd

Purslane vs. Wax gourd — In-Depth Nutrition Comparison

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Differences between Purslane and Wax gourd

  • Wax gourd contains less Iron, Potassium, Magnesium, Vitamin C, Manganese, Copper, and Vitamin B2 than Purslane.
  • Purslane's daily need coverage for Iron is 20% higher.
  • Wax gourd contains 112 times less Vitamin B2 than Purslane. Purslane contains 0.112mg of Vitamin B2, while Wax gourd contains 0.001mg.

The food types used in this comparison are Purslane, raw and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt.

Infographic

Purslane 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.
Purslane
Purslane
9
:
1
Wax gourd
Wax gourd
Contains more Calcium +261.1%
Contains more Iron +423.7%
Contains more Magnesium +580%
Contains more Phosphorus +158.8%
Contains more Potassium +9780%
Contains less Sodium -57.9%
Contains more Copper +413.6%
Contains more Manganese +441.1%
Contains more Selenium +350%
Contains more Zinc +247.1%
Purslane
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 75% 49% 19% 44% 6% 5% 38% 40% 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 +261.1%
Contains more Iron +423.7%
Contains more Magnesium +580%
Contains more Phosphorus +158.8%
Contains more Potassium +9780%
Contains less Sodium -57.9%
Contains more Copper +413.6%
Contains more Manganese +441.1%
Contains more Selenium +350%
Contains more Zinc +247.1%

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.
Purslane
Purslane
7
:
3
Wax gourd
Wax gourd
Contains more Vitamin A +∞%
Contains more Vitamin C +100%
Contains more Vitamin B1 +38.2%
Contains more Vitamin B2 +11100%
Contains more Vitamin B3 +25%
Contains more Vitamin B6 +128.1%
Contains more Folate +200%
Contains more Vitamin B5 +236.1%
Purslane
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 80% 0% 0% 70% 12% 26% 9% 3% 17% 9% 0% 0%
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 C +100%
Contains more Vitamin B1 +38.2%
Contains more Vitamin B2 +11100%
Contains more Vitamin B3 +25%
Contains more Vitamin B6 +128.1%
Contains more Folate +200%
Contains more Vitamin B5 +236.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Purslane
Purslane
4
:
1
Wax gourd
Wax gourd
Contains more Protein +407.5%
Contains more Fats +80%
Contains more Carbs +11.5%
Contains more Other +353.3%
Equal in Water - 96.06
Purslane
2% 3% 93%
Protein: 2.03 g
Fats: 0.36 g
Carbs: 3.39 g
Water: 92.86 g
Other: 1.36 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 +407.5%
Contains more Fats +80%
Contains more Carbs +11.5%
Contains more Other +353.3%
Equal in Water - 96.06

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Purslane Wax gourd
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat 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 Purslane Wax gourd Opinion
Net carbs 3.39g 2.04g Purslane
Protein 2.03g 0.4g Purslane
Fats 0.36g 0.2g Purslane
Carbs 3.39g 3.04g Purslane
Calories 20kcal 14kcal Purslane
Sugar 1.18g Purslane
Fiber 1g Wax gourd
Calcium 65mg 18mg Purslane
Iron 1.99mg 0.38mg Purslane
Magnesium 68mg 10mg Purslane
Phosphorus 44mg 17mg Purslane
Potassium 494mg 5mg Purslane
Sodium 45mg 107mg Purslane
Zinc 0.17mg 0.59mg Wax gourd
Copper 0.113mg 0.022mg Purslane
Manganese 0.303mg 0.056mg Purslane
Selenium 0.9µg 0.2µg Purslane
Vitamin A 1320IU 0IU Purslane
Vitamin E 0.08mg Wax gourd
Vitamin C 21mg 10.5mg Purslane
Vitamin B1 0.047mg 0.034mg Purslane
Vitamin B2 0.112mg 0.001mg Purslane
Vitamin B3 0.48mg 0.384mg Purslane
Vitamin B5 0.036mg 0.121mg Wax gourd
Vitamin B6 0.073mg 0.032mg Purslane
Folate 12µg 4µg Purslane
Vitamin K 2.8µg Wax gourd
Tryptophan 0.002mg Wax gourd
Lysine 0.009mg Wax gourd
Methionine 0.003mg Wax gourd
Saturated Fat 0.016g Purslane
Monounsaturated Fat 0.037g Wax gourd
Polyunsaturated fat 0.088g Wax gourd

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Purslane 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
19%
Purslane
6%
Wax gourd
Minerals Daily Need Coverage Score
30%
Purslane
8%
Wax gourd

Comparison summary

Which food is lower in Sugar?
Purslane
Purslane is lower in Sugar (difference - 1.18g)
Which food contains less Sodium?
Purslane
Purslane contains less Sodium (difference - 62mg)
Which food is lower in Saturated Fat?
Purslane
Purslane is lower in Saturated Fat (difference - 0.016g)
Which food is richer in minerals?
Purslane
Purslane is relatively richer in minerals
Which food is richer in vitamins?
Purslane
Purslane 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. Purslane - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169274/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.