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
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Calcium
+161.1%
Contains
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Iron
+44.7%
Contains
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Magnesium
+80%
Contains
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Phosphorus
+229.4%
Contains
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Potassium
+5560%
Contains
less
Sodium
-85%
Contains
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Copper
+218.2%
Contains
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Manganese
+275%
Contains
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Selenium
+200%
Contains
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Zinc
+96.7%
Contains
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Calcium
+161.1%
Contains
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Iron
+44.7%
Contains
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Magnesium
+80%
Contains
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Phosphorus
+229.4%
Contains
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Potassium
+5560%
Contains
less
Sodium
-85%
Contains
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Copper
+218.2%
Contains
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Manganese
+275%
Contains
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Selenium
+200%
Contains
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Zinc
+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.
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Contains
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Vitamin E
+137.5%
Contains
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Vitamin B1
+64.7%
Contains
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Vitamin B2
+17200%
Contains
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Vitamin B5
+128.1%
Contains
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Vitamin B6
+581.3%
Contains
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Folate
+275%
Contains
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Vitamin C
+128.3%
Contains
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Vitamin K
+833.3%
Equal in Vitamin B3 - 0.384
Contains
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Vitamin E
+137.5%
Contains
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Vitamin B1
+64.7%
Contains
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Vitamin B2
+17200%
Contains
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Vitamin B5
+128.1%
Contains
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Vitamin B6
+581.3%
Contains
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Folate
+275%
Contains
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Vitamin C
+128.3%
Contains
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Vitamin K
+833.3%
Equal in Vitamin B3 - 0.384
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+582.5%
Contains
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Carbs
+405.3%
Contains
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Other
+146.7%
Contains
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Fats
+17.6%
Contains
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Water
+18.6%
Contains
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Protein
+582.5%
Contains
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Carbs
+405.3%
Contains
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Other
+146.7%
Contains
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Fats
+17.6%
Contains
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Water
+18.6%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-61%
Contains
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Monounsaturated Fat
+1133.3%
Contains
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Polyunsaturated fat
+18.9%
Contains
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Saturated Fat
-61%
Contains
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Monounsaturated Fat
+1133.3%
Contains
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Polyunsaturated 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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Opinion |
| Net carbs | 12.26g | 2.04g |
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| Protein | 2.73g | 0.4g |
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| Fats | 0.17g | 0.2g |
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| Carbs | 15.36g | 3.04g |
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| Calories | 68kcal | 14kcal |
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| Sugar | 2.9g | 1.18g |
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| Fiber | 3.1g | 1g |
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| Calcium | 47mg | 18mg |
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| Iron | 0.55mg | 0.38mg |
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| Magnesium | 18mg | 10mg |
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| Phosphorus | 56mg | 17mg |
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| Potassium | 283mg | 5mg |
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| Sodium | 16mg | 107mg |
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| Zinc | 0.3mg | 0.59mg |
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| Copper | 0.07mg | 0.022mg |
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| Manganese | 0.21mg | 0.056mg |
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| Selenium | 0.6µg | 0.2µg |
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| Vitamin E | 0.19mg | 0.08mg |
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| Vitamin C | 4.6mg | 10.5mg |
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| Vitamin B1 | 0.056mg | 0.034mg |
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| Vitamin B2 | 0.173mg | 0.001mg |
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| Vitamin B3 | 0.392mg | 0.384mg |
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| Vitamin B5 | 0.276mg | 0.121mg |
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| Vitamin B6 | 0.218mg | 0.032mg |
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| Folate | 15µg | 4µg |
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| Vitamin K | 0.3µg | 2.8µg |
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| Tryptophan | 0.002mg |
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| Lysine | 0.009mg |
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| Methionine | 0.003mg |
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| Saturated Fat | 0.041g | 0.016g |
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| Monounsaturated Fat | 0.003g | 0.037g |
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| Polyunsaturated fat | 0.074g | 0.088g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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?
?
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 ($)