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  6. Turnip vs. Wax gourd

Turnip vs. Wax gourd — In-Depth Nutrition Comparison

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How are Turnip and Wax gourd different?

  • Turnip is higher than Wax gourd in Vitamin C, Copper, and Potassium.
  • Turnip covers your daily need of Vitamin C 12% more than Wax gourd.
  • Turnip contains 38 times more Potassium than Wax gourd. Turnip contains 191mg of Potassium, while Wax gourd contains 5mg.
  • Wax gourd is lower in Sugar.

Turnips, raw and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt types were used in this article.

Infographic

Turnip 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
Turnip
8
:
2
Wax gourd
Wax gourd
Contains more Calcium +66.7%
Contains more Phosphorus +58.8%
Contains more Potassium +3720%
Contains less Sodium -37.4%
Contains more Copper +286.4%
Contains more Manganese +139.3%
Contains more Selenium +250%
Contains more Iron +26.7%
Contains more Zinc +118.5%
Equal in Magnesium - 10
Turnip
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 12% 8% 12% 17% 9% 8% 29% 18% 4%
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 +66.7%
Contains more Phosphorus +58.8%
Contains more Potassium +3720%
Contains less Sodium -37.4%
Contains more Copper +286.4%
Contains more Manganese +139.3%
Contains more Selenium +250%
Contains more Iron +26.7%
Contains more Zinc +118.5%
Equal in Magnesium - 10

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
Turnip
7
:
2
Wax gourd
Wax gourd
Contains more Vitamin C +100%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B2 +2900%
Contains more Vitamin B5 +65.3%
Contains more Vitamin B6 +181.3%
Contains more Folate +275%
Contains more Vitamin E +166.7%
Contains more Vitamin K +2700%
Equal in Vitamin B3 - 0.384
Turnip
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 70% 10% 7% 8% 12% 21% 12% 0% 1%
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 C +100%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B2 +2900%
Contains more Vitamin B5 +65.3%
Contains more Vitamin B6 +181.3%
Contains more Folate +275%
Contains more Vitamin E +166.7%
Contains more Vitamin K +2700%
Equal in Vitamin B3 - 0.384

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Turnip
Turnip
3
:
2
Wax gourd
Wax gourd
Contains more Protein +125%
Contains more Carbs +111.5%
Contains more Other +133.3%
Contains more Fats +100%
Equal in Water - 96.06
Turnip
6% 92%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 6.43 g
Water: 91.87 g
Other: 0.7 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 +125%
Contains more Carbs +111.5%
Contains more Other +133.3%
Contains more Fats +100%
Equal in Water - 96.06

Fat Type Comparison

Fat type breakdown side-by-side comparison
Turnip
Turnip
1
:
2
Wax gourd
Wax gourd
Contains less Saturated Fat -31.3%
Contains more Monounsaturated Fat +516.7%
Contains more Polyunsaturated fat +66%
Turnip
16% 9% 76%
Saturated Fat: 0.011 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.053 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 -31.3%
Contains more Monounsaturated Fat +516.7%
Contains more Polyunsaturated fat +66%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Turnip Wax gourd
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Turnip Wax gourd Opinion
Net carbs 4.63g 2.04g Turnip
Protein 0.9g 0.4g Turnip
Fats 0.1g 0.2g Wax gourd
Carbs 6.43g 3.04g Turnip
Calories 28kcal 14kcal Turnip
Sugar 3.8g 1.18g Wax gourd
Fiber 1.8g 1g Turnip
Calcium 30mg 18mg Turnip
Iron 0.3mg 0.38mg Wax gourd
Magnesium 11mg 10mg Turnip
Phosphorus 27mg 17mg Turnip
Potassium 191mg 5mg Turnip
Sodium 67mg 107mg Turnip
Zinc 0.27mg 0.59mg Wax gourd
Copper 0.085mg 0.022mg Turnip
Manganese 0.134mg 0.056mg Turnip
Selenium 0.7µg 0.2µg Turnip
Vitamin E 0.03mg 0.08mg Wax gourd
Vitamin C 21mg 10.5mg Turnip
Vitamin B1 0.04mg 0.034mg Turnip
Vitamin B2 0.03mg 0.001mg Turnip
Vitamin B3 0.4mg 0.384mg Turnip
Vitamin B5 0.2mg 0.121mg Turnip
Vitamin B6 0.09mg 0.032mg Turnip
Folate 15µg 4µg Turnip
Vitamin K 0.1µg 2.8µg Wax gourd
Tryptophan 0.009mg 0.002mg Turnip
Threonine 0.025mg Turnip
Isoleucine 0.036mg Turnip
Leucine 0.033mg Turnip
Lysine 0.036mg 0.009mg Turnip
Methionine 0.011mg 0.003mg Turnip
Phenylalanine 0.017mg Turnip
Valine 0.03mg Turnip
Histidine 0.014mg Turnip
Saturated Fat 0.011g 0.016g Turnip
Monounsaturated Fat 0.006g 0.037g Wax gourd
Polyunsaturated fat 0.053g 0.088g Wax gourd

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turnip Wax gourd
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
12%
Turnip
6%
Wax gourd
Minerals Daily Need Coverage Score
12%
Turnip
8%
Wax gourd

Comparison summary

Which food is lower in Sugar?
Wax gourd
Wax gourd is lower in Sugar (difference - 2.62g)
Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 73)
Which food contains less Sodium?
Turnip
Turnip contains less Sodium (difference - 40mg)
Which food is lower in Saturated Fat?
Turnip
Turnip is lower in Saturated Fat (difference - 0.005g)
Which food is richer in minerals?
Turnip
Turnip is relatively richer in minerals
Which food is richer in vitamins?
Turnip
Turnip is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170465/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.