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  6. Wax gourd vs. Celeriac

Wax gourd vs. Celeriac — In-Depth Nutrition Comparison

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A recap on differences between Wax gourd and Celeriac

  • Wax gourd has less Vitamin K, Phosphorus, Vitamin B6, Potassium, and Copper.
  • Celeriac covers your daily Vitamin K needs 32% more than Wax gourd.

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

Infographic

Wax gourd vs Celeriac 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 7.1% 5.4% 0.44% 14% 7.3% 16% 7.3% 14% 7.3% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 13% 26% 26% 23% 9% 49% 13% 21% 3.8%
Contains more ZincZinc +78.8%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +138.9%
Contains more PotassiumPotassium +5900%
Contains more IronIron +84.2%
Contains more CopperCopper +218.2%
Contains more PhosphorusPhosphorus +576.5%
Contains more ManganeseManganese +182.1%
Contains more SeleniumSelenium +250%
~equal in Sodium ~100mg

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 35% 0% 1.6% 0% 8.5% 0.23% 7.2% 7.3% 7.4% 0% 7% 3% 2.7%
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 27% 0% 7.2% 0% 13% 14% 13% 21% 38% 0% 103% 6% 4.9%
Contains more Vitamin CVitamin C +31.3%
Contains more Vitamin EVitamin E +350%
Contains more Vitamin B1Vitamin B1 +47.1%
Contains more Vitamin B2Vitamin B2 +5900%
Contains more Vitamin B3Vitamin B3 +82.3%
Contains more Vitamin B5Vitamin B5 +190.9%
Contains more Vitamin B6Vitamin B6 +415.6%
Contains more Vitamin KVitamin K +1364.3%
Contains more FolateFolate +100%
Contains more CholineCholine +83.7%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
9% 88%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 9.2 g
Water: 88 g
Other: 1 g
Contains more ProteinProtein +275%
Contains more FatsFats +50%
Contains more CarbsCarbs +202.6%
Contains more OtherOther +233.3%
~equal in Water ~88g

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 26% 62%
Saturated Fat: Sat. Fat 0.016 g
Monounsaturated Fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.088 g
28% 20% 52%
Saturated Fat: Sat. Fat 0.079 g
Monounsaturated Fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.148 g
Contains less Sat. FatSaturated Fat -79.7%
Contains more Mono. FatMonounsaturated Fat +56.8%
Contains more Poly. FatPolyunsaturated fat +68.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wax gourd Celeriac Opinion
Calories 14kcal 42kcal Celeriac
Protein 0.4g 1.5g Celeriac
Fats 0.2g 0.3g Celeriac
Vitamin C 10.5mg 8mg Wax gourd
Net carbs 2.04g 7.4g Celeriac
Carbs 3.04g 9.2g Celeriac
Magnesium 10mg 20mg Celeriac
Calcium 18mg 43mg Celeriac
Potassium 5mg 300mg Celeriac
Iron 0.38mg 0.7mg Celeriac
Sugar 1.18g 1.6g Wax gourd
Fiber 1g 1.8g Celeriac
Copper 0.022mg 0.07mg Celeriac
Zinc 0.59mg 0.33mg Wax gourd
Phosphorus 17mg 115mg Celeriac
Sodium 107mg 100mg Celeriac
Vitamin E 0.08mg 0.36mg Celeriac
Manganese 0.056mg 0.158mg Celeriac
Selenium 0.2µg 0.7µg Celeriac
Vitamin B1 0.034mg 0.05mg Celeriac
Vitamin B2 0.001mg 0.06mg Celeriac
Vitamin B3 0.384mg 0.7mg Celeriac
Vitamin B5 0.121mg 0.352mg Celeriac
Vitamin B6 0.032mg 0.165mg Celeriac
Vitamin K 2.8µg 41µg Celeriac
Folate 4µg 8µg Celeriac
Choline 4.9mg 9mg Celeriac
Saturated Fat 0.016g 0.079g Wax gourd
Monounsaturated Fat 0.037g 0.058g Celeriac
Polyunsaturated fat 0.088g 0.148g Celeriac
Tryptophan 0.002mg Wax gourd
Lysine 0.009mg Wax gourd
Methionine 0.003mg Wax gourd

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wax gourd Celeriac
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
6%
Wax gourd
19%
Celeriac
Minerals Daily Need Coverage Score
8%
Wax gourd
20%
Celeriac

Comparison summary

Which food is lower in Sugar?
Wax gourd
Wax gourd is lower in Sugar (difference - 0.42g)
Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.063g)
Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 35)
Which food is cheaper?
Wax gourd
Wax gourd is cheaper (difference - $0.6)
Which food contains less Sodium?
Celeriac
Celeriac contains less Sodium (difference - 7mg)
Which food is richer in minerals?
Celeriac
Celeriac is relatively richer in minerals
Which food is richer in vitamins?
Celeriac
Celeriac is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wax gourd - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170475/nutrients
  2. Celeriac - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170400/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.