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  6. Rutabagas vs. Wax gourd

Rutabagas vs. Wax gourd — In-Depth Nutrition Comparison

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How are Rutabagas and Wax gourd different?

  • Rutabagas have more Vitamin C, Potassium, Vitamin B6, Fiber, and Phosphorus than Wax gourd.
  • Daily need coverage for Vitamin C from Rutabagas is 16% higher.
  • Rutabagas contain 61 times more Potassium than Wax gourd. While Rutabagas contain 305mg of Potassium, Wax gourd contains only 5mg.

Rutabagas, raw and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Rutabagas 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.
Rutabagas
Rutabagas
9
:
1
Wax gourd
Wax gourd
Contains more Calcium +138.9%
Contains more Iron +15.8%
Contains more Magnesium +100%
Contains more Phosphorus +211.8%
Contains more Potassium +6000%
Contains less Sodium -88.8%
Contains more Copper +45.5%
Contains more Manganese +133.9%
Contains more Selenium +250%
Contains more Zinc +145.8%
Rutabagas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 17% 15% 23% 27% 2% 7% 11% 18% 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 +138.9%
Contains more Iron +15.8%
Contains more Magnesium +100%
Contains more Phosphorus +211.8%
Contains more Potassium +6000%
Contains less Sodium -88.8%
Contains more Copper +45.5%
Contains more Manganese +133.9%
Contains more Selenium +250%
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.
Rutabagas
Rutabagas
9
:
1
Wax gourd
Wax gourd
Contains more Vitamin A +∞%
Contains more Vitamin E +275%
Contains more Vitamin C +138.1%
Contains more Vitamin B1 +164.7%
Contains more Vitamin B2 +3900%
Contains more Vitamin B3 +82.3%
Contains more Vitamin B5 +32.2%
Contains more Vitamin B6 +212.5%
Contains more Folate +425%
Contains more Vitamin K +833.3%
Rutabagas
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 84% 23% 10% 14% 10% 24% 16% 0% 1%
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 +275%
Contains more Vitamin C +138.1%
Contains more Vitamin B1 +164.7%
Contains more Vitamin B2 +3900%
Contains more Vitamin B3 +82.3%
Contains more Vitamin B5 +32.2%
Contains more Vitamin B6 +212.5%
Contains more Folate +425%
Contains more Vitamin K +833.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rutabagas
Rutabagas
3
:
2
Wax gourd
Wax gourd
Contains more Protein +170%
Contains more Carbs +183.6%
Contains more Other +136.7%
Contains more Fats +25%
Equal in Water - 96.06
Rutabagas
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 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 +170%
Contains more Carbs +183.6%
Contains more Other +136.7%
Contains more Fats +25%
Equal in Water - 96.06

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rutabagas
Rutabagas
0
:
2
Wax gourd
Wax gourd
Contains less Saturated Fat -40.7%
Contains more Monounsaturated Fat +48%
Equal in Polyunsaturated fat - 0.088
Rutabagas
19% 18% 63%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.088 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 -40.7%
Contains more Monounsaturated Fat +48%
Equal in Polyunsaturated fat - 0.088

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rutabagas Wax gourd Opinion
Net carbs 6.32g 2.04g Rutabagas
Protein 1.08g 0.4g Rutabagas
Fats 0.16g 0.2g Wax gourd
Carbs 8.62g 3.04g Rutabagas
Calories 37kcal 14kcal Rutabagas
Starch 0.4g Rutabagas
Fructose 1.61g Rutabagas
Sugar 4.46g 1.18g Wax gourd
Fiber 2.3g 1g Rutabagas
Calcium 43mg 18mg Rutabagas
Iron 0.44mg 0.38mg Rutabagas
Magnesium 20mg 10mg Rutabagas
Phosphorus 53mg 17mg Rutabagas
Potassium 305mg 5mg Rutabagas
Sodium 12mg 107mg Rutabagas
Zinc 0.24mg 0.59mg Wax gourd
Copper 0.032mg 0.022mg Rutabagas
Manganese 0.131mg 0.056mg Rutabagas
Selenium 0.7µg 0.2µg Rutabagas
Vitamin A 2IU 0IU Rutabagas
Vitamin E 0.3mg 0.08mg Rutabagas
Vitamin C 25mg 10.5mg Rutabagas
Vitamin B1 0.09mg 0.034mg Rutabagas
Vitamin B2 0.04mg 0.001mg Rutabagas
Vitamin B3 0.7mg 0.384mg Rutabagas
Vitamin B5 0.16mg 0.121mg Rutabagas
Vitamin B6 0.1mg 0.032mg Rutabagas
Folate 21µg 4µg Rutabagas
Vitamin K 0.3µg 2.8µg Wax gourd
Tryptophan 0.002mg Wax gourd
Lysine 0.009mg Wax gourd
Methionine 0.003mg Wax gourd
Saturated Fat 0.027g 0.016g Wax gourd
Monounsaturated Fat 0.025g 0.037g Wax gourd
Polyunsaturated fat 0.088g 0.088g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rutabagas 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
15%
Rutabagas
6%
Wax gourd
Minerals Daily Need Coverage Score
13%
Rutabagas
8%
Wax gourd

Comparison summary

Which food is lower in Sugar?
Wax gourd
Wax gourd is lower in Sugar (difference - 3.28g)
Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.011g)
Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 72)
Which food is cheaper?
Wax gourd
Wax gourd is cheaper (difference - $2.5)
Which food contains less Sodium?
Rutabagas
Rutabagas contains less Sodium (difference - 95mg)
Which food is richer in minerals?
Rutabagas
Rutabagas is relatively richer in minerals
Which food is richer in vitamins?
Rutabagas
Rutabagas 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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.