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  6. Turnip greens vs. Wax gourd

Turnip greens vs. Wax gourd — In-Depth Nutrition Comparison

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Summary of differences between turnip greens and wax gourd

  • Wax gourd has less vitamin K, vitamin A, folate, copper, vitamin C, manganese, vitamin E, calcium, vitamin B6, and fiber than turnip greens.
  • Turnip greens covers your daily need for vitamin K, 304% more than wax gourd.

These are the specific foods used in this comparison Turnip greens, cooked, boiled, drained, without salt and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt.

Infographic

Turnip greens 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 41% 18% 30% 84% 3.8% 12% 3.8% 44% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.4% 0.44% 14% 7.3% 16% 7.3% 14% 7.3% 1.1%
Contains more MagnesiumMagnesium +120%
Contains more CalciumCalcium +661.1%
Contains more PotassiumPotassium +3960%
Contains more IronIron +110.5%
Contains more CopperCopper +1050%
Contains more PhosphorusPhosphorus +70.6%
Contains less SodiumSodium -72.9%
Contains more ManganeseManganese +501.8%
Contains more SeleniumSelenium +350%
Contains more ZincZinc +321.4%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 91% 127% 38% 0% 11% 17% 7.7% 16% 42% 0% 919% 89% 0.16%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 35% 0% 1.6% 0% 8.5% 0.23% 7.2% 7.3% 7.4% 0% 7% 3% 2.7%
Contains more Vitamin CVitamin C +161%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2250%
Contains more Vitamin B1Vitamin B1 +32.4%
Contains more Vitamin B2Vitamin B2 +7100%
Contains more Vitamin B5Vitamin B5 +126.4%
Contains more Vitamin B6Vitamin B6 +462.5%
Contains more Vitamin KVitamin K +13028.6%
Contains more FolateFolate +2850%
Contains more CholineCholine +1533.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.384mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Turnip greens Wax gourd DV% diff.
Vitamin K 367.6µg 2.8µg 304%
Vitamin A 381µg 0µg 42%
Folate 118µg 4µg 29%
Copper 0.253mg 0.022mg 26%
Vitamin C 27.4mg 10.5mg 19%
Manganese 0.337mg 0.056mg 12%
Vitamin E 1.88mg 0.08mg 12%
Calcium 137mg 18mg 12%
Vitamin B6 0.18mg 0.032mg 11%
Fiber 3.5g 1g 10%
Potassium 203mg 5mg 6%
Vitamin B2 0.072mg 0.001mg 5%
Iron 0.8mg 0.38mg 5%
Zinc 0.14mg 0.59mg 4%
Vitamin B5 0.274mg 0.121mg 3%
Sodium 29mg 107mg 3%
Magnesium 22mg 10mg 3%
Phosphorus 29mg 17mg 2%
Choline 0.3mg 4.9mg 1%
Selenium 0.9µg 0.2µg 1%
Protein 1.14g 0.4g 1%
Vitamin B1 0.045mg 0.034mg 1%
Calories 20kcal 14kcal 0%
Fats 0.23g 0.2g 0%
Carbs 4.36g 3.04g 0%
Net carbs 0.86g 2.04g N/A
Sugar 0.53g 1.18g N/A
Vitamin B3 0.411mg 0.384mg 0%
Saturated fat 0.053g 0.016g 0%
Monounsaturated fat 0.015g 0.037g 0%
Polyunsaturated fat 0.091g 0.088g 0%
Tryptophan 0.02mg 0.002mg 0%
Threonine 0.063mg 0%
Isoleucine 0.059mg 0%
Leucine 0.105mg 0%
Lysine 0.074mg 0.009mg 0%
Methionine 0.026mg 0.003mg 0%
Phenylalanine 0.07mg 0%
Valine 0.078mg 0%
Histidine 0.028mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 93%
Protein: 1.14 g
Fats: 0.23 g
Carbs: 4.36 g
Water: 93.2 g
Other: 1.07 g
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Contains more ProteinProtein +185%
Contains more FatsFats +15%
Contains more CarbsCarbs +43.4%
Contains more OtherOther +256.7%
~equal in Water ~96.06g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 9% 57%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.091 g
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains less Sat. FatSaturated fat -69.8%
Contains more Mono. FatMonounsaturated fat +146.7%
~equal in Polyunsaturated fat ~0.088g

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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. Turnip greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170466/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.