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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 RAE, Folate, Copper, Vitamin C, Manganese, Vitamin E , Calcium, Vitamin B6, and Fiber than Turnip greens.
  • Turnip greens covers your daily need of 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.
Turnip greens
Turnip greens
9
:
1
Wax gourd
Wax gourd
Contains more Calcium +661.1%
Contains more Iron +110.5%
Contains more Magnesium +120%
Contains more Phosphorus +70.6%
Contains more Potassium +3960%
Contains less Sodium -72.9%
Contains more Copper +1050%
Contains more Manganese +501.8%
Contains more Selenium +350%
Contains more Zinc +321.4%
Turnip greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 30% 16% 13% 18% 4% 4% 85% 44% 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 +661.1%
Contains more Iron +110.5%
Contains more Magnesium +120%
Contains more Phosphorus +70.6%
Contains more Potassium +3960%
Contains less Sodium -72.9%
Contains more Copper +1050%
Contains more Manganese +501.8%
Contains more Selenium +350%
Contains more Zinc +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.
Turnip greens
Turnip greens
10
:
0
Wax gourd
Wax gourd
Contains more Vitamin A +∞%
Contains more Vitamin E +2250%
Contains more Vitamin C +161%
Contains more Vitamin B1 +32.4%
Contains more Vitamin B2 +7100%
Contains more Vitamin B5 +126.4%
Contains more Vitamin B6 +462.5%
Contains more Folate +2850%
Contains more Vitamin K +13028.6%
Equal in Vitamin B3 - 0.384
Turnip greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 458% 38% 0% 92% 12% 17% 8% 17% 42% 89% 0% 920%
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 +2250%
Contains more Vitamin C +161%
Contains more Vitamin B1 +32.4%
Contains more Vitamin B2 +7100%
Contains more Vitamin B5 +126.4%
Contains more Vitamin B6 +462.5%
Contains more Folate +2850%
Contains more Vitamin K +13028.6%
Equal in Vitamin B3 - 0.384

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Turnip greens
Turnip greens
4
:
1
Wax gourd
Wax gourd
Contains more Protein +185%
Contains more Fats +15%
Contains more Carbs +43.4%
Contains more Other +256.7%
Equal in Water - 96.06
Turnip greens
4% 93%
Protein: 1.14 g
Fats: 0.23 g
Carbs: 4.36 g
Water: 93.2 g
Other: 1.07 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 +185%
Contains more Fats +15%
Contains more Carbs +43.4%
Contains more Other +256.7%
Equal in Water - 96.06

Fat Type Comparison

Fat type breakdown side-by-side comparison
Turnip greens
Turnip greens
1
:
2
Wax gourd
Wax gourd
Contains less Saturated Fat -69.8%
Contains more Monounsaturated Fat +146.7%
Equal in Polyunsaturated fat - 0.088
Turnip greens
33% 9% 57%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.091 g
Wax gourd
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 g
Contains less Saturated Fat -69.8%
Contains more Monounsaturated Fat +146.7%
Equal in Polyunsaturated fat - 0.088

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Turnip greens Wax gourd
Lower in Saturated Fat ok
Lower in Sugar 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 Turnip greens Wax gourd Opinion
Net carbs 0.86g 2.04g Wax gourd
Protein 1.14g 0.4g Turnip greens
Fats 0.23g 0.2g Turnip greens
Carbs 4.36g 3.04g Turnip greens
Calories 20kcal 14kcal Turnip greens
Sugar 0.53g 1.18g Turnip greens
Fiber 3.5g 1g Turnip greens
Calcium 137mg 18mg Turnip greens
Iron 0.8mg 0.38mg Turnip greens
Magnesium 22mg 10mg Turnip greens
Phosphorus 29mg 17mg Turnip greens
Potassium 203mg 5mg Turnip greens
Sodium 29mg 107mg Turnip greens
Zinc 0.14mg 0.59mg Wax gourd
Copper 0.253mg 0.022mg Turnip greens
Manganese 0.337mg 0.056mg Turnip greens
Selenium 0.9µg 0.2µg Turnip greens
Vitamin A 7625IU 0IU Turnip greens
Vitamin A RAE 381µg 0µg Turnip greens
Vitamin E 1.88mg 0.08mg Turnip greens
Vitamin C 27.4mg 10.5mg Turnip greens
Vitamin B1 0.045mg 0.034mg Turnip greens
Vitamin B2 0.072mg 0.001mg Turnip greens
Vitamin B3 0.411mg 0.384mg Turnip greens
Vitamin B5 0.274mg 0.121mg Turnip greens
Vitamin B6 0.18mg 0.032mg Turnip greens
Folate 118µg 4µg Turnip greens
Vitamin K 367.6µg 2.8µg Turnip greens
Tryptophan 0.02mg 0.002mg Turnip greens
Threonine 0.063mg Turnip greens
Isoleucine 0.059mg Turnip greens
Leucine 0.105mg Turnip greens
Lysine 0.074mg 0.009mg Turnip greens
Methionine 0.026mg 0.003mg Turnip greens
Phenylalanine 0.07mg Turnip greens
Valine 0.078mg Turnip greens
Histidine 0.028mg Turnip greens
Saturated Fat 0.053g 0.016g Wax gourd
Monounsaturated Fat 0.015g 0.037g Wax gourd
Polyunsaturated fat 0.091g 0.088g Turnip greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turnip greens 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
141%
Turnip greens
6%
Wax gourd
Minerals Daily Need Coverage Score
26%
Turnip greens
8%
Wax gourd

Comparison summary

Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.037g)
Which food is lower in Sugar?
Turnip greens
Turnip greens is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Turnip greens
Turnip greens contains less Sodium (difference - 78mg)
Which food is richer in minerals?
Turnip greens
Turnip greens is relatively richer in minerals
Which food is richer in vitamins?
Turnip greens
Turnip greens 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. 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.