Salsify vs. Wax gourd — In-Depth Nutrition Comparison
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Important differences between salsify and wax gourd
- Salsify has more vitamin B6, vitamin B2, fiber, potassium, manganese, phosphorus, and copper; however, wax gourd has more vitamin C.
- Salsify's daily need coverage for vitamin B6 is 14% more.
- Salsify has 173 times more vitamin B2 than wax gourd. Salsify has 0.173mg of vitamin B2, while wax gourd has 0.001mg.
The food varieties used in the comparison are Salsify, cooked, boiled, drained, without salt and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt.
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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.
| Contains more MagnesiumMagnesium | +80% |
| Contains more CalciumCalcium | +161.1% |
| Contains more PotassiumPotassium | +5560% |
| Contains more IronIron | +44.7% |
| Contains more CopperCopper | +218.2% |
| Contains more PhosphorusPhosphorus | +229.4% |
| Contains less SodiumSodium | -85% |
| Contains more ManganeseManganese | +275% |
| Contains more SeleniumSelenium | +200% |
| Contains more ZincZinc | +96.7% |
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.
| Contains more Vitamin EVitamin E | +137.5% |
| Contains more Vitamin B1Vitamin B1 | +64.7% |
| Contains more Vitamin B2Vitamin B2 | +17200% |
| Contains more Vitamin B5Vitamin B5 | +128.1% |
| Contains more Vitamin B6Vitamin B6 | +581.3% |
| Contains more FolateFolate | +275% |
| Contains more CholineCholine | +428.6% |
| Contains more Vitamin CVitamin C | +128.3% |
| Contains more Vitamin KVitamin K | +833.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +582.5% |
| Contains more CarbsCarbs | +405.3% |
| Contains more OtherOther | +146.7% |
| Contains more FatsFats | +17.6% |
| Contains more WaterWater | +18.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -61% |
| Contains more Mono. FatMonounsaturated fat | +1133.3% |
| Contains more Poly. FatPolyunsaturated fat | +18.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B6 | 0.218mg | 0.032mg | 14% |
| Vitamin B2 | 0.173mg | 0.001mg | 13% |
| Potassium | 283mg | 5mg | 8% |
| Fiber | 3.1g | 1g | 8% |
| Vitamin C | 4.6mg | 10.5mg | 7% |
| Manganese | 0.21mg | 0.056mg | 7% |
| Phosphorus | 56mg | 17mg | 6% |
| Copper | 0.07mg | 0.022mg | 5% |
| Protein | 2.73g | 0.4g | 5% |
| Choline | 25.9mg | 4.9mg | 4% |
| Carbs | 15.36g | 3.04g | 4% |
| Sodium | 16mg | 107mg | 4% |
| Calories | 68kcal | 14kcal | 3% |
| Zinc | 0.3mg | 0.59mg | 3% |
| Vitamin B5 | 0.276mg | 0.121mg | 3% |
| Calcium | 47mg | 18mg | 3% |
| Folate | 15µg | 4µg | 3% |
| Iron | 0.55mg | 0.38mg | 2% |
| Magnesium | 18mg | 10mg | 2% |
| Vitamin B1 | 0.056mg | 0.034mg | 2% |
| Vitamin K | 0.3µg | 2.8µg | 2% |
| Vitamin E | 0.19mg | 0.08mg | 1% |
| Selenium | 0.6µg | 0.2µg | 1% |
| Fats | 0.17g | 0.2g | 0% |
| Net carbs | 12.26g | 2.04g | N/A |
| Sugar | 2.9g | 1.18g | N/A |
| Vitamin B3 | 0.392mg | 0.384mg | 0% |
| Saturated fat | 0.041g | 0.016g | 0% |
| Monounsaturated fat | 0.003g | 0.037g | 0% |
| Polyunsaturated fat | 0.074g | 0.088g | 0% |
| Tryptophan | 0.002mg | 0% | |
| Lysine | 0.009mg | 0% | |
| Methionine | 0.003mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
13%
6%
Minerals Daily Need Coverage Score
16%
8%
Comparison summary
Which food is lower in Sugar?
Wax gourd is lower in Sugar (difference - 1.72g)
Which food is lower in Saturated fat?
Wax gourd is lower in Saturated fat (difference - 0.025g)
Which food contains less Sodium?
Salsify contains less Sodium (difference - 91mg)
Which food is richer in minerals?
Salsify is relatively richer in minerals
Which food is richer in vitamins?
Salsify is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)