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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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% |
