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  6. Taro leaves vs. Wax gourd

Taro leaves vs. Wax gourd — In-Depth Nutrition Comparison

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The main differences between Taro leaves and Wax gourd

  • Wax gourd contains less Vitamin K, Vitamin C, Vitamin B2, Folate, Manganese, Copper, Vitamin A RAE, Iron, Potassium, and Vitamin B1 than Taro leaves.
  • Daily need coverage for Vitamin K from Taro leaves is 88% higher.

Food types used in this article are Taro leaves, raw and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt.

Infographic

Taro leaves 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.
Taro leaves
Taro leaves
9
:
1
Wax gourd
Wax gourd
Contains more Calcium +494.4%
Contains more Iron +492.1%
Contains more Magnesium +350%
Contains more Phosphorus +252.9%
Contains more Potassium +12860%
Contains less Sodium -97.2%
Contains more Copper +1127.3%
Contains more Manganese +1175%
Contains more Selenium +350%
Contains more Zinc +43.9%
Taro leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 85% 33% 26% 58% 1% 12% 90% 94% 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 +494.4%
Contains more Iron +492.1%
Contains more Magnesium +350%
Contains more Phosphorus +252.9%
Contains more Potassium +12860%
Contains less Sodium -97.2%
Contains more Copper +1127.3%
Contains more Manganese +1175%
Contains more Selenium +350%
Contains more Zinc +43.9%

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.
Taro leaves
Taro leaves
9
:
1
Wax gourd
Wax gourd
Contains more Vitamin A +∞%
Contains more Vitamin E +2425%
Contains more Vitamin C +395.2%
Contains more Vitamin B1 +514.7%
Contains more Vitamin B2 +45500%
Contains more Vitamin B3 +294%
Contains more Vitamin B6 +356.3%
Contains more Folate +3050%
Contains more Vitamin K +3778.6%
Contains more Vitamin B5 +44%
Taro leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 290% 41% 0% 174% 53% 106% 29% 6% 34% 95% 0% 272%
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 +2425%
Contains more Vitamin C +395.2%
Contains more Vitamin B1 +514.7%
Contains more Vitamin B2 +45500%
Contains more Vitamin B3 +294%
Contains more Vitamin B6 +356.3%
Contains more Folate +3050%
Contains more Vitamin K +3778.6%
Contains more Vitamin B5 +44%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Taro leaves
Taro leaves
4
:
1
Wax gourd
Wax gourd
Contains more Protein +1145%
Contains more Fats +270%
Contains more Carbs +120.4%
Contains more Other +540%
Contains more Water +12.1%
Taro leaves
5% 7% 86% 2%
Protein: 4.98 g
Fats: 0.74 g
Carbs: 6.7 g
Water: 85.66 g
Other: 1.92 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 +1145%
Contains more Fats +270%
Contains more Carbs +120.4%
Contains more Other +540%
Contains more Water +12.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Taro leaves
Taro leaves
2
:
1
Wax gourd
Wax gourd
Contains more Monounsaturated Fat +62.2%
Contains more Polyunsaturated fat +248.9%
Contains less Saturated Fat -89.4%
Taro leaves
29% 12% 59%
Saturated Fat: 0.151 g
Monounsaturated Fat: 0.06 g
Polyunsaturated fat: 0.307 g
Wax gourd
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 g
Contains more Monounsaturated Fat +62.2%
Contains more Polyunsaturated fat +248.9%
Contains less Saturated Fat -89.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Taro leaves Wax gourd
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium 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 Taro leaves Wax gourd Opinion
Net carbs 3g 2.04g Taro leaves
Protein 4.98g 0.4g Taro leaves
Fats 0.74g 0.2g Taro leaves
Carbs 6.7g 3.04g Taro leaves
Calories 42kcal 14kcal Taro leaves
Sugar 3.01g 1.18g Wax gourd
Fiber 3.7g 1g Taro leaves
Calcium 107mg 18mg Taro leaves
Iron 2.25mg 0.38mg Taro leaves
Magnesium 45mg 10mg Taro leaves
Phosphorus 60mg 17mg Taro leaves
Potassium 648mg 5mg Taro leaves
Sodium 3mg 107mg Taro leaves
Zinc 0.41mg 0.59mg Wax gourd
Copper 0.27mg 0.022mg Taro leaves
Manganese 0.714mg 0.056mg Taro leaves
Selenium 0.9µg 0.2µg Taro leaves
Vitamin A 4825IU 0IU Taro leaves
Vitamin A RAE 241µg 0µg Taro leaves
Vitamin E 2.02mg 0.08mg Taro leaves
Vitamin C 52mg 10.5mg Taro leaves
Vitamin B1 0.209mg 0.034mg Taro leaves
Vitamin B2 0.456mg 0.001mg Taro leaves
Vitamin B3 1.513mg 0.384mg Taro leaves
Vitamin B5 0.084mg 0.121mg Wax gourd
Vitamin B6 0.146mg 0.032mg Taro leaves
Folate 126µg 4µg Taro leaves
Vitamin K 108.6µg 2.8µg Taro leaves
Tryptophan 0.048mg 0.002mg Taro leaves
Threonine 0.167mg Taro leaves
Isoleucine 0.26mg Taro leaves
Leucine 0.392mg Taro leaves
Lysine 0.246mg 0.009mg Taro leaves
Methionine 0.079mg 0.003mg Taro leaves
Phenylalanine 0.195mg Taro leaves
Valine 0.256mg Taro leaves
Histidine 0.114mg Taro leaves
Saturated Fat 0.151g 0.016g Wax gourd
Monounsaturated Fat 0.06g 0.037g Taro leaves
Polyunsaturated fat 0.307g 0.088g Taro leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Taro leaves 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
91%
Taro leaves
6%
Wax gourd
Minerals Daily Need Coverage Score
43%
Taro leaves
8%
Wax gourd

Comparison summary

Which food is lower in Sugar?
Wax gourd
Wax gourd is lower in Sugar (difference - 1.83g)
Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.135g)
Which food contains less Sodium?
Taro leaves
Taro leaves contains less Sodium (difference - 104mg)
Which food is richer in minerals?
Taro leaves
Taro leaves is relatively richer in minerals
Which food is richer in vitamins?
Taro leaves
Taro leaves 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. Taro leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168487/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.