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.
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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.
| Contains more ZincZinc | +1866.7% |
| Contains more MagnesiumMagnesium | +90% |
| Contains more CalciumCalcium | +33.3% |
| Contains more PotassiumPotassium | +6900% |
| Contains more CopperCopper | +486.4% |
| Contains more PhosphorusPhosphorus | +170.6% |
| Contains less SodiumSodium | -81.3% |
| Contains more ManganeseManganese | +148.2% |
| Contains more SeleniumSelenium | +250% |
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.
| Contains more Vitamin KVitamin K | +2700% |
| Contains more Vitamin CVitamin C | +490.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +500% |
| Contains more Vitamin B1Vitamin B1 | +47.1% |
| Contains more Vitamin B2Vitamin B2 | +1900% |
| Contains more Vitamin B5Vitamin B5 | +36.4% |
| Contains more Vitamin B6Vitamin B6 | +368.8% |
| Contains more FolateFolate | +300% |
| Contains more CholineCholine | +151% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +100% |
| Contains more ProteinProtein | +325% |
| Contains more CarbsCarbs | +103.9% |
| Contains more OtherOther | +233.3% |
~equal in
Water
~91g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +428.6% |
| Contains more Poly. FatPolyunsaturated fat | +83.3% |
| Contains less Sat. FatSaturated 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.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin C | 10.5mg | 62mg | 57% |
| Copper | 0.022mg | 0.129mg | 12% |
| Potassium | 5mg | 350mg | 10% |
| Fiber | 1g | 3.6g | 10% |
| Vitamin B6 | 0.032mg | 0.15mg | 9% |
| Zinc | 0.59mg | 0.03mg | 5% |
| Phosphorus | 17mg | 46mg | 4% |
| Manganese | 0.056mg | 0.139mg | 4% |
| Sodium | 107mg | 20mg | 4% |
| Vitamin E | 0.08mg | 0.48mg | 3% |
| Protein | 0.4g | 1.7g | 3% |
| Folate | 4µg | 16µg | 3% |
| Vitamin K | 2.8µg | 0.1µg | 2% |
| Magnesium | 10mg | 19mg | 2% |
| Calories | 14kcal | 27kcal | 1% |
| Vitamin B2 | 0.001mg | 0.02mg | 1% |
| Choline | 4.9mg | 12.3mg | 1% |
| Vitamin B5 | 0.121mg | 0.165mg | 1% |
| Vitamin B1 | 0.034mg | 0.05mg | 1% |
| Selenium | 0.2µg | 0.7µg | 1% |
| Calcium | 18mg | 24mg | 1% |
| Carbs | 3.04g | 6.2g | 1% |
| Fats | 0.2g | 0.1g | 0% |
| Net carbs | 2.04g | 2.6g | N/A |
| Iron | 0.38mg | 0.4mg | 0% |
| Sugar | 1.18g | 2.6g | N/A |
| Vitamin A | 0µg | 2µg | 0% |
| Vitamin B3 | 0.384mg | 0.4mg | 0% |
| Saturated fat | 0.016g | 0.013g | 0% |
| Monounsaturated fat | 0.037g | 0.007g | 0% |
| Polyunsaturated fat | 0.088g | 0.048g | 0% |
| Tryptophan | 0.002mg | 0.01mg | 0% |
| Threonine | 0.049mg | 0% | |
| Isoleucine | 0.078mg | 0% | |
| Leucine | 0.067mg | 0% | |
| Lysine | 0.009mg | 0.056mg | 0% |
| Methionine | 0.003mg | 0.013mg | 0% |
| Phenylalanine | 0.039mg | 0% | |
| Valine | 0.05mg | 0% | |
| Histidine | 0.019mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
23%
Minerals Daily Need Coverage Score
8%
15%
Comparison summary
Which food is lower in Sugar?
Wax gourd is lower in Sugar (difference - 1.42g)
Which food is lower in glycemic index?
Wax gourd is lower in glycemic index (difference - 20)
Which food is cheaper?
Wax gourd is cheaper (difference - $0.6)
Which food contains less Sodium?
Kohlrabi contains less Sodium (difference - 87mg)
Which food is lower in Saturated fat?
Kohlrabi is lower in Saturated fat (difference - 0.003g)
Which food is richer in minerals?
Kohlrabi is relatively richer in minerals
Which food is richer in vitamins?
Kohlrabi is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)