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  6. Wax gourd vs. Kohlrabi

Wax gourd vs. Kohlrabi — In-Depth Nutrition Comparison

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A recap on differences between Wax gourd and Kohlrabi

  • Wax gourd has more Zinc, however, Kohlrabi is higher in Vitamin C, Copper, Fiber, Potassium, and Vitamin B6.
  • Kohlrabi covers your daily Vitamin C needs 57% more than Wax gourd.
  • Kohlrabi contains 20 times less Zinc than Wax gourd. Wax gourd contains 0.59mg of Zinc, while Kohlrabi contains 0.03mg.

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

Infographic

Wax gourd vs Kohlrabi 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.
Wax gourd
Wax gourd
1
:
9
Kohlrabi
Kohlrabi
Contains more Zinc +1866.7%
Contains more Calcium +33.3%
Contains more Magnesium +90%
Contains more Phosphorus +170.6%
Contains more Potassium +6900%
Contains less Sodium -81.3%
Contains more Copper +486.4%
Contains more Manganese +148.2%
Contains more Selenium +250%
Equal in Iron - 0.4
Wax gourd
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 8% 1% 14% 17% 8% 8% 2%
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Contains more Zinc +1866.7%
Contains more Calcium +33.3%
Contains more Magnesium +90%
Contains more Phosphorus +170.6%
Contains more Potassium +6900%
Contains less Sodium -81.3%
Contains more Copper +486.4%
Contains more Manganese +148.2%
Contains more Selenium +250%
Equal in Iron - 0.4

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.
Wax gourd
Wax gourd
1
:
9
Kohlrabi
Kohlrabi
Contains more Vitamin K +2700%
Contains more Vitamin A +∞%
Contains more Vitamin E +500%
Contains more Vitamin C +490.5%
Contains more Vitamin B1 +47.1%
Contains more Vitamin B2 +1900%
Contains more Vitamin B5 +36.4%
Contains more Vitamin B6 +368.8%
Contains more Folate +300%
Equal in Vitamin B3 - 0.4
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%
Kohlrabi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 10% 0% 207% 13% 5% 8% 10% 35% 12% 0% 1%
Contains more Vitamin K +2700%
Contains more Vitamin A +∞%
Contains more Vitamin E +500%
Contains more Vitamin C +490.5%
Contains more Vitamin B1 +47.1%
Contains more Vitamin B2 +1900%
Contains more Vitamin B5 +36.4%
Contains more Vitamin B6 +368.8%
Contains more Folate +300%
Equal in Vitamin B3 - 0.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wax gourd
Wax gourd
2
:
3
Kohlrabi
Kohlrabi
Contains more Fats +100%
Contains more Protein +325%
Contains more Carbs +103.9%
Contains more Other +233.3%
Equal in Water - 91
Wax gourd
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Kohlrabi
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more Fats +100%
Contains more Protein +325%
Contains more Carbs +103.9%
Contains more Other +233.3%
Equal in Water - 91

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wax gourd
Wax gourd
2
:
1
Kohlrabi
Kohlrabi
Contains more Monounsaturated Fat +428.6%
Contains more Polyunsaturated fat +83.3%
Contains less Saturated Fat -18.8%
Wax gourd
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 g
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Contains more Monounsaturated Fat +428.6%
Contains more Polyunsaturated fat +83.3%
Contains less Saturated Fat -18.8%

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 Kohlrabi
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wax gourd Kohlrabi Opinion
Net carbs 2.04g 2.6g Kohlrabi
Protein 0.4g 1.7g Kohlrabi
Fats 0.2g 0.1g Wax gourd
Carbs 3.04g 6.2g Kohlrabi
Calories 14kcal 27kcal Kohlrabi
Sugar 1.18g 2.6g Wax gourd
Fiber 1g 3.6g Kohlrabi
Calcium 18mg 24mg Kohlrabi
Iron 0.38mg 0.4mg Kohlrabi
Magnesium 10mg 19mg Kohlrabi
Phosphorus 17mg 46mg Kohlrabi
Potassium 5mg 350mg Kohlrabi
Sodium 107mg 20mg Kohlrabi
Zinc 0.59mg 0.03mg Wax gourd
Copper 0.022mg 0.129mg Kohlrabi
Manganese 0.056mg 0.139mg Kohlrabi
Selenium 0.2µg 0.7µg Kohlrabi
Vitamin A 0IU 36IU Kohlrabi
Vitamin A RAE 0µg 2µg Kohlrabi
Vitamin E 0.08mg 0.48mg Kohlrabi
Vitamin C 10.5mg 62mg Kohlrabi
Vitamin B1 0.034mg 0.05mg Kohlrabi
Vitamin B2 0.001mg 0.02mg Kohlrabi
Vitamin B3 0.384mg 0.4mg Kohlrabi
Vitamin B5 0.121mg 0.165mg Kohlrabi
Vitamin B6 0.032mg 0.15mg Kohlrabi
Folate 4µg 16µg Kohlrabi
Vitamin K 2.8µg 0.1µg Wax gourd
Tryptophan 0.002mg 0.01mg Kohlrabi
Threonine 0.049mg Kohlrabi
Isoleucine 0.078mg Kohlrabi
Leucine 0.067mg Kohlrabi
Lysine 0.009mg 0.056mg Kohlrabi
Methionine 0.003mg 0.013mg Kohlrabi
Phenylalanine 0.039mg Kohlrabi
Valine 0.05mg Kohlrabi
Histidine 0.019mg Kohlrabi
Saturated Fat 0.016g 0.013g Kohlrabi
Monounsaturated Fat 0.037g 0.007g Wax gourd
Polyunsaturated fat 0.088g 0.048g Wax gourd

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wax gourd Kohlrabi
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
6%
Wax gourd
25%
Kohlrabi
Minerals Daily Need Coverage Score
8%
Wax gourd
15%
Kohlrabi

Comparison summary

Which food is lower in Sugar?
Wax gourd
Wax gourd is lower in Sugar (difference - 1.42g)
Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 20)
Which food is cheaper?
Wax gourd
Wax gourd is cheaper (difference - $0.6)
Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 87mg)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.003g)
Which food is richer in minerals?
Kohlrabi
Kohlrabi is relatively richer in minerals
Which food is richer in vitamins?
Kohlrabi
Kohlrabi 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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.